Shoulder Pendulum

Exercise / Shoulders

Pendulum Stretch / Codman’s pendulum

The pendulum exercise is a specific type of exercise commonly used in physical therapy and rehabilitation for shoulder injuries. It is designed to strengthen the muscles around the shoulder joint and improve stability. It is often used during the early stages of rehabilitation when range of motion may be limited or painful.

How to do:

Pendulum Stretch

  1. Stand next to a stable surface, such as a table or chair, and place your hand on it for support.
  2. Bend your knees slightly and lean forward, keeping your back straight.
  3. Allow your arm on the side you want to stretch to hang down freely.
  4. Gently swing your arm back and forth like a pendulum, allowing it to move in a natural and relaxed manner.
  5. Start with small swings and gradually increase the range of motion as you feel more comfortable.
  6. Perform the swinging motion for about 10-15 seconds.
  7. Switch sides and repeat the exercise with the other arm.

It’s important to note that the pendulum stretch should be done in a controlled and pain-free manner. If you experience any discomfort or pain, you should stop the exercise and consult with a healthcare professional.

Pendulum Exercise – Benefits

The pendulum exercise offers several benefits, particularly for individuals recovering from shoulder injuries or seeking to improve shoulder stability and range of motion. Here are some of the key benefits:

Shoulder Rehabilitation: The pendulum exercise is commonly used in shoulder rehabilitation programs. It helps improve joint mobility, strengthen the muscles around the shoulder joint, and promote healing after an injury or surgery. (Rotator cuff exercises for stronger shoulder)

Range of Motion: Performing pendulum exercises can gradually increase the range of motion in the shoulder joint. The controlled swinging motion helps to stretch the muscles, tendons, and ligaments, allowing for improved flexibility and mobility.

Pain Relief: Pendulum exercises can provide pain relief for individuals experiencing shoulder discomfort or stiffness. The gentle movement stimulates blood flow to the area, which can help reduce inflammation and alleviate pain symptoms.

Improved Circulation: The swinging motion of the pendulum exercise helps to increase blood circulation around the shoulder joint. Improved circulation can aid in the delivery of nutrients and oxygen to the tissues, promoting healing and recovery.

Shoulder Pendulum – Muscles Worked

Target - Shoulder
Upper Trapezius
shoulder pendulum muscles worked