PENDULUM EXERCISE FOR SHOULDER PAIN
The pendulum exercise moves a painful shoulder without making its muscles work. Lean on a table with your good hand, let the sore arm hang loose, rock your body so the arm swings in small circles for about 30 seconds, and do 10 circles in each direction.
Only do this one if your physician ticked it on your home exercise sheet. Unless you are told otherwise, do the exercises you were given twice a day, every day.
How do you do the pendulum?
- Get set: Stand beside a sturdy table. Lean on it with your good hand and let the sore arm hang straight down.
- Move: Let the hanging arm swing in small circles by shifting your weight and gently rocking your body. Let gravity carry it.
- How many: About 30 seconds. Do 10 small circles one way, then 10 the other way.
Why does the pendulum help?
Pain on top of the shoulder can come from the shoulder joint itself or from a nerve in the neck. Sorting out which is part of your exam, and our page on shoulder pain or neck pain explains how.
When the shoulder itself is sore, keeping it perfectly still for weeks lets it stiffen. The pendulum keeps the joint moving while its muscles rest, because the swing comes from your body, not from the shoulder.
Which mistakes should you avoid?
- Swinging the arm with your shoulder muscles instead of rocking your body.
- Making wide circles. Small ones are enough.
- Standing straight up. You need to lean so the arm hangs free.
When should you stop and call us?
A gentle stretch, some effort, or mild next-morning soreness is fine. Stop the exercise and call (314) 886-5892 if you get any of these:
- Sharp or stabbing pain
- Pain 2 points above where you started that is still there an hour later
- New numbness, tingling or weakness in your arm or hand
- Dizziness, or any change in your vision
If you get chest pain, have trouble breathing or faint, call 911. The signs that need same-day care are listed on when a neck problem is urgent.
Bring your exercise log to each visit
Each time you finish your exercises, mark it on your log, and jot down a single pain score per day. Each visit, your technician tallies your checked days and has you demonstrate one exercise to keep your technique honest.
What to remember
- Rock your body; the arm just hangs.
- Small circles, both directions.
- Lean on something steady.
Show us you have it: Lean over and let the arm start swinging while we watch, without lifting it yourself. At your next visit we go over it again, and we are glad to repeat any step you want to see twice.
More neck and shoulder exercises
- Chin tuck (neck)
- Neck turn (neck)
- Side bend (neck)
- Shoulder blade squeeze (neck)
- Wall walk (shoulder)
- Outward rotation with band (shoulder)
- Band row (shoulder)
- I raise (shoulder)
- Y raise (shoulder)
- T raise (shoulder)
- A press (shoulder)
This is one part of our physiotherapy program for neck pain. Every treatment here is ordered and overseen by a physician who has examined your neck, and none begins until a physician is on site and ready to step in at once.
Get a home program built for your neck
Your physician checks which exercises fit you at the first visit, and your technician watches your form at every visit after that.
12174 Natural Bridge Rd, Suite 302
St. Louis, MO 63044
Next to DePaul Hospital, just off the 270 and 70 junction, west of the airport.