The pendulum is a gentle motion exercise for shoulder pain. Leaning on a table with your good arm, you let the sore arm hang down and rock your body so the hanging arm swings in small circles. You keep it going for about thirty seconds, ten circles each direction.
This is one of the home exercises in our physician-directed physiotherapy program. Only do it if it is marked on the home exercise sheet your physician gave you. Unless your sheet says otherwise, do your checked exercises twice a day, every day.
How do you do the pendulum?
- Get set: Lean forward and rest your good hand on a table. Let the painful arm hang straight down and relax.
- Move: Rock your body gently so the hanging arm drifts in small circles. Gravity does the moving.
- Repeat: About thirty seconds. Ten circles each direction.
Why does the pendulum help shoulder pain?
It moves a painful shoulder joint without asking its muscles to work. That keeps the joint from stiffening, which matters in conditions like frozen shoulder and after a shoulder injection.
How does it fit with your pain procedures?
After a shoulder injection or an orthobiologic treatment, your physician tells you when to start and which exercises to skip for now. The shoulder heals best when it keeps moving in a range it can tolerate.
What mistakes should you avoid?
- Swinging the arm with your shoulder muscles. Let your body rock instead.
- Making large circles. Small ones are enough.
- Standing upright instead of leaning forward.
When should you stop and call us?
Feeling a light stretch, some effort, or mild soreness the next morning is expected. Stop the exercise and call (314) 481-5000 if you notice:
- Pain that is sharp or stabbing
- Pain that climbs two or more points above your usual level and stays up for over an hour
- Numbness, tingling or weakness that is new
- Dizziness or any change in your eyesight
Chest pain, trouble breathing or fainting is an emergency: call 911.
Why keep an exercise log?
Mark one check each time you finish your exercises, and write down one pain number a day. Bring the log to each visit. Your technician tallies the days and has you show one exercise, so any form problem gets caught early.
What to remember
- The body rocks; the arm just hangs.
- Small circles.
- Lean on your good arm.
Show us you have it: Show your technician the pendulum and let us see that your shoulder stays relaxed. If any part is unclear, ask, and we will walk through it again at your next visit.
Other shoulder exercises in the program
- Wall Walk Exercise for Shoulder Pain
- Band External Rotation for Shoulder Pain
- Band Row Exercise for Shoulder Pain
- I Raise Shoulder Exercise
- Y Raise Shoulder Exercise
- T Raise Shoulder Exercise
- A Press Shoulder Exercise
Related reading: shoulder pain we treat, what the exercise research shows for rotator cuff pain, frozen shoulder.