The shoulder pendulum is a gentle movement exercise that uses gravity to create small, controlled swings of the arm. It helps relieve stiffness, promote joint lubrication, and encourage relaxation in the shoulder without adding strain. This exercise is often recommended early in rehabilitation following injury or surgery.
- Position the unaffected hand onto a firm surface roughly at waist height (bench, tabletop, back of a chair).
- Come into a lunge position with the feet and allow the weight to come into the hand that is supported.
- Completely relax the affected arm and let gravity act in this position.
- Using the legs rocking forwards and backwards allow the arm to swing forwards and backwards.
- By changing the position of the feet, utilise momentum to move the affected arm in a circular motion and side to side.
- Complete a number of repetitions as designated by your Physiotherapist.