shoulder focus
Pendulum Swings
Gentle traction for a stiff shoulder.
Key cue: Let the arm hang heavy and swing it by rocking your body, not your shoulder.
Area
shoulder
Level
beginner
Volume
30s each direction
Goal
recovery
How to do it
- 1Stand beside a table or sturdy chair and lean forward from your hips, resting the hand of your other arm on it.
- 2Let the sore arm hang straight down, completely relaxed, like a heavy rope.
- 3Gently rock your body so the arm swings in small circles. The arm stays limp: the movement comes from your body.
- 4Circle one way for 30 seconds, then the other way. Stand up slowly.
Easier and harder versions
- Easier
- Lean on a higher surface, such as a countertop, so you don't bend over as far, and let the arm sway only a little.
- Harder
- Make the circles a little bigger, and add forwards-and-backwards and side-to-side swings between circles.
Helps with
Commonly used for:
Very early shoulder rehabFrozen shoulderPost-op shoulder mobility
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Gentle range-of-motion for stiff shoulders
- Reduces joint pain
- Safe post-surgery option
Muscles worked
Mobility. Gently moves your rotator cuff and deltoid (passive).
Rotator cuffDeltoid (passive)
Form tips
- Start with circles about the size of a dinner plate and make them bigger only if it feels easy.
- If you feel the shoulder muscles working, let them go and let the arm hang heavy.
Common mistakes
- Using the shoulder muscles to move the arm.
- Holding your breath or locking your standing knee.
When to avoid or modify
- Dizziness when you bend forward: do it leaning on a high counter, or skip it
- Lower back pain when you lean over: lean on a higher surface or shorten the time
- Recent shoulder surgery, unless your surgeon has said to start
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder