Pendulum Exercise
Improve Shoulder Mobility & Reduce Pain
The Pendulum Exercise is a gentle shoulder mobility exercise that can help reduce pain, improve joint movement, and decrease stiffness. It is commonly recommended during the early stages of shoulder rehabilitation, including frozen shoulder, rotator cuff injuries, and after shoulder surgery when approved by your healthcare provider.
What Does This Exercise Help?
Frozen Shoulder (Adhesive Capsulitis)
Shoulder Pain
Rotator Cuff Injuries
Shoulder Impingement
Shoulder Stiffness
Post-Surgical Shoulder Rehabilitation (when appropriate)
Limited Shoulder Mobility
Equipment Needed
A sturdy table, countertop, or chair for support
Starting Position
Stand beside a sturdy table or chair.
Lean forward slightly while supporting yourself with your unaffected arm.
Allow your affected arm to hang relaxed toward the floor.
Keep your shoulder relaxed throughout the exercise.
📷 Start Position Photo
Step-by-Step Instructions
Step 1
Gently begin moving your body to allow your relaxed arm to swing forward and backward.
📷 Middle Position Photo
Step 2
Gently move your body to allow your relaxed arm to swing forward and backward.
Use your body movement—not your shoulder muscles—to create the motion.
Keep the movement small and comfortable.
📷 End Position Photo
Step 3
After completing the forward and backward swings, gently repeat the movement side to side.
Next, perform small clockwise circles, followed by small counterclockwise circles.
Keep all movements slow, relaxed, and within a comfortable, pain-free range.
Recommended Repetitions
10–15 repetitions in each direction
2–3 sets
Perform once or twice daily, or as recommended by your healthcare provider.
Tips
✔ Keep your shoulder relaxed.
✔ Let your body create the movement.
✔ Start with small circles and gradually increase the size as comfort improves.
✔ Move within a pain-free range.
Common Mistakes
✘ Lifting the shoulder.
✘ Actively swinging the arm using shoulder muscles.
✘ Making large circles too soon.
✘ Holding your breath.
Stop the Exercise If
Stop the exercise and consult your healthcare provider if you experience:
Sharp or severe pain.
Numbness or tingling.
Pain that continues to worsen during or after the exercise.
Related Conditions
Frozen Shoulder
Shoulder Pain
Rotator Cuff Injuries
Shoulder Impingement
Shoulder Stiffness
Related Services
Need More Help?
If shoulder pain or stiffness is limiting your daily activities, our team at Pelham Massage Therapy & Osteopathy Cliniccan assess your condition and develop a personalized treatment plan to help you move more comfortably and recover safely.
Disclaimer
This exercise is provided for educational purposes only and may not be appropriate for everyone. Stop the exercise if it causes increasing pain, numbness, tingling, dizziness, or other concerning symptoms. If you are unsure whether this exercise is right for you, consult your healthcare provider or book an assessment with Pelham Massage Therapy & Osteopathy Clinic.