Struggling with Shoulder Pain? Discover the Gentle Power of the “Pendulum Exercise”!

Pendulum Exercise

Purpose: This is often one of the first exercises prescribed for shoulder rehabilitation, especially when pain is significant. It helps to gently mobilize the shoulder joint, reduce pain, and prevent stiffness by using gravity to create traction.

Instructions:

1. Starting Position:
   • Bend forward at your waist.
   • Use a table or a stable surface to support your body with your unaffected arm. This takes the weight off your legs and allows your torso to be relatively still.
   • Allow the affected arm to hang loosely towards the floor.
2. Movement:
   • Relax your shoulder and arm completely. Let gravity do the work.
   • Slowly begin to swing your arm in small circles, as if you are drawing a small circle on the floor with your hand.
   • The movement should originate from your body gently swaying, rather than actively moving your arm muscles. Think of your arm as a pendulum.
   • Start with very small, gentle circles.
3. Progression (as pain subsides):
   • As your pain decreases, you can gradually increase the size of the circles.
   • Once you can perform the exercise comfortably without significant pain, you can add a light weight (e.g., a small plastic bottle filled with water, or a light dumbbell) to your hand. This adds a gentle traction force to the shoulder joint, further helping with mobility and pain relief.

Key Points & Precautions:

• Pain-Free Movement: Always perform this exercise within a pain-free range of motion. If you feel increased pain, reduce the range of motion or stop the exercise.
• Relaxation is Key: The effectiveness of this exercise relies on keeping your arm and shoulder relaxed. Do not use your shoulder muscles to actively lift or swing your arm.
• Gradual Progression: Do not rush the progression. Listen to your body.
• Breathing: Remember to breathe normally throughout the exercise.
• Consistency: Perform this exercise regularly as advised by your physical therapist.

Why this exercise is beneficial:

• Reduces Pain: The gentle swinging motion helps to lubricate the joint and can decrease muscle guarding around the shoulder, leading to pain reduction.
• Improves Range of Motion: It promotes passive range of motion in the shoulder without stressing the injured tissues.
• Promotes Healing: Increased blood flow and gentle movement can aid in the healing process.

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