Pendulum shoulder

Purpose of the exercise

Mobility and relaxation exercise for the shoulder joint, shoulder capsule and surrounding tissues. Improves shoulder range of motion without active muscle contraction, reduces stiffness and helps restore normal shoulder movement. Also effective for promoting joint fluid circulation, reducing pain through gentle movement and preventing frozen shoulder (capsulitis adhesiva).

Supplies

• Table, chair or bed to lean on for support
• Optional: light weight (0.5-1 kg dumbbell or bottle of water) for more momentum
• Sufficient space to allow arm to move freely
• Flat, stable surface

Starting position

1. Stand in front of a table or chair
2. Bend forward from your hips (about 60-90 degrees)
3. Place your healthy hand on the table for support
4. Let your affected arm hang down completely relaxed
5. Keep your knees slightly bent
6. Fully relax your shoulder (do not actively hold)
7. Optional: hold light weight in your hanging hand

Implementation

Front-to-back commute:

1. Let your arm move front-to-back like a pendulum
2. Use small hip movers to create momentum
3. The arm moves along passively (not actively swinging)
4. Make small pendulum movements (20-30 cm range)

Sideways commute:

5. Let your arm oscillate from left to right

6. Use the same passive movement

Circular commuting:

7. Let your arm make small circles (clockwise first)

8. Change direction (anti-clockwise)

9. Keep circles small and controlled

Points of interest

• ✓ Keep your shoulder completely relaxed (passive movement)
• ✓ Let gravity do the work
• ✓ Make small, controlled movements
• ✓ Use momentum from your body, not your arm
• ✓ Breathe calmly during the exercise
• ✓ Stop when in pain or discomfort
• ✗ Avoid actively swinging your arm muscles
• ✗ Do not make too big or wild movements
• ✗ Don't tighten your shoulder
• ✗ Don't force through pain
• ✗ Don't stand too upright (bend over sufficiently)
• ✗ Do not use excessive weight

When this exercise?

This exercise is suitable in early rehabilitation after shoulder surgery (rotator cuff, labrum, frozen shoulder release), shoulder injuries or in frozen shoulder to gently introduce movement (in consultation with physiotherapist). Ideal as first mobility exercise when passive shoulder movement is allowed again but active movement not yet. Very effective for shoulder stiffness, adhesive capsulitis or after a period of immobilisation. Perfect as daily mobility exercise several times a day (often prescribed 3-5x a day). Also valuable in shoulder pain where relaxed movement helps. Can be used as a warm-up for other shoulder exercises. For acute shoulder pain, recent luxation or severe instability, have it assessed by a physiotherapist first. Start without weight and only add light weight later if advised. The exercise should feel comfortable and should not cause pain.