Pendulum Exercise

What it does

Letting the arm hang and sway gently separates the joint surfaces slightly and moves the joint through small arcs. It reduces stiffness and pain with very little muscle effort.

You will often see it in our programmes for rotator cuff injury, shoulder dislocation and shoulder and arm fractures, and it features in our frozen shoulder physiotherapy programmes.

How to do it

1. Stand beside a table and lean forward, supporting yourself with your good hand on the table.
2. Let the painful arm hang straight down, completely relaxed.
3. Shift your body weight gently so the arm swings forwards and backwards, then side to side, then in small circles.
4. The movement should come from your body, not from lifting the arm.
5. Gradually make the circles a little bigger if comfortable.

How much

30 seconds to 1 minute in each direction, 3 to 4 times a day.

Common mistakes

• Using the shoulder muscles to swing the arm.
• Standing too upright, so the arm doesn't hang freely.

Stop and check with us if

• Pain increases steadily during or after the exercise.
• After surgery, you haven't yet been cleared by your surgeon for this exercise.

Frequently asked questions