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Pendulum swing

Pendulum Swing
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Pendulum swing

If you have pain in your back, do not do this exercise.
Pendulum swing shoulder stretch
  1. Hold on to a table or the back of a chair with your good arm. Then bend forward a little and let your sore arm hang straight down. This exercise does not use the arm muscles. Rather, use your legs and your hips to create movement that makes your arm swing freely.
  2. Use the movement from your hips and legs to guide the slightly swinging arm back and forth like a pendulum (or elephant trunk). Then guide it in circles that start small (about the size of a dinner plate). Make the circles a bit larger each day, as your pain allows.
  3. Do this exercise for 5 minutes, 5 to 7 times each day.
  4. As you have less pain, try bending over a little farther to do this exercise. This will increase the amount of movement at your shoulder.

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