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Pendulum Exercises
Pendulum Exercises for Shoulder Pain
Pendulum exercises (also called Codman’s exercises) are soothing, low-impact movements that help improve shoulder flexibility and reduce stiffness. Perfect for post-injury recovery, arthritis relief, or general mobility maintenance, these exercises work like a “lazy swing” for your shoulder joint.
Key Benefits of Pendulum Exercises 🌟
✅ Relieves Shoulder Pain – Gently loosens tight muscles without strain.
✅ Improves Flexibility – Gradually increases range of motion over time.
✅ Enhances Circulation – Promotes blood flow to stiff or injured areas.
✅ Reduces Stiffness – Great for frozen shoulder or post-surgery rehab.
✅ No Equipment Needed – Just your body and a little space!
Pendulum Exercises Stretch
Pendulum Exercises For Shoulder
Basic Pendulum Swing
Like a hypnotic pocket watch gently swaying, this pendulum swing exercise helps 'unstick' stiff shoulders. Perfect for warming up or relieving aches after desk work just let gravity do the work!
Forward-Back Swing
Imagine your arm is a relaxed metronome ticking slowly back and forth. This soothing pendulum stretch eases shoulder tension while improving controlled mobility
Pendulum Exercises for Shoulder
Gentle swinging motions to relieve stiffness, improve mobility, and promote healing in the shoulder joint. Ideal for post-injury rehab or frozen shoulder.
Pendulum Arm Exercises
Low-impact movements to enhance shoulder flexibility, reduce pain, and increase blood flow without straining muscles
How to Do Chin Tucks Perfectly: Step-by-Step 📝
1️⃣Basic Pendulum Swing
- Stand beside a table and lean forward slightly, placing one hand on the surface for support.
- Let your other arm hang loosely like a pendulum.
- Gently swing your arm in small circles (clockwise for 10 reps, then counterclockwise).
- Switch directions after each set.
Modifications:
- Beginner: Use smaller circles (like a tennis ball size).
- Advanced: Add lightweight (1-2 lbs) for resistance.
2️⃣ Forward-Back Swing
- Same starting position (leaning on a table).
- Swing your arm forward and backward (like a slow-motion windshield wiper).
- Keep movements controlled, no jerking!
3️⃣ Pendulum Exercises for Shoulder
- Stand & Support: Lean forward, resting one hand on a table for balance.
- Relax Arm: Let the other arm hang loosely.
- Swing Gently: Move your arm in small circles (10 clockwise, 10 counterclockwise).
- Forward-Back Option: Alternatively, swing it forward and backward like a pendulum.
- Repeat: Do 2-3 sets daily for best results.
4️⃣ Pendulum Arm Exercises
- Starting Position: Bend at the waist, supporting yourself with a chair or table.
- Relax & Hang: Allow your affected arm to dangle freely.
- Controlled Motion: Swing your arm side-to-side or in small circles (avoid forcing movement).
- Add Weight (Optional): Hold a light (1-2 lb) object for resistance if comfortable.
- Duration: 1-2 minutes per session, 2-3 times daily.
Quick Reference Table
Muscles Worked | Difficulty Level |
Rotator Cuff | Beginner |
Deltoids | Adjustable |
Trapezius (lightly) | No Equipment Needed |
Safety Tricks 🛡️
✔ Keep Movements Small – Avoid large swings that could strain the joint.
✔ Engage Your Core – Prevents excessive lower back bending.
✔ Breathe Naturally – Don’t hold your breath; relax into the motion.
❌ Avoid These Mistakes
✖ Force the Motion – Let gravity do the work; no pushing or pulling.
✖ Hunch Your Shoulders – Keep them relaxed and down.
✖ Rush the Reps – Slow, controlled swings are key.
Quick Tip:
Whether you call them pendulum exercises for shoulder rehab, pendulum stretch exercises, or just “gentle swings,” these moves are a must for flexibility and pain relief. Try these pendulum exercises shoulder daily for best results!