Pendulum Exercises PDF For Improved Shoulder Mobility
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Did you know that the shoulder joint has the widest range of motion in the body? The shoulders can move forward, backward, sideways, and even in a circular motion. That's not the case for other joints like the elbows or knees.
However, there's a small disadvantage to the shoulder's incredible range of motion. Joints with such wide ranges of motions are not very strong – they sacrifice strength for movement. For this reason, shoulder injuries are quite common. Per a PubMed paper, 18 to 26 percent of people could randomly develop shoulder pain.
There are many routes to take when treating shoulder joint-related problems, but one of the most popular is performing pendulum exercises. To show you how they can alleviate your shoulder problem, we've not only explained what pendulum exercises are but have also detailed how to perform them.
What is a Pendulum Exercise?
A pendulum exercise mimics the motion of a swinging pendulum, where the body or a limb moves back and forth in a controlled, rhythmic manner.
Pendulum shoulder exercises typically involve a controlled, gentle swinging of the arm, copying a pendulum's natural motion. This way, pendulums reduce stiffness, enhance mobility, and improve circulation to the shoulder area without putting too much stress on the shoulder joint.
What Are Pendulum Exercises Good For?
Usually, these exercises are used for rehabilitation, especially for shoulder injuries, because they are gentle, low-impact movements that could improve mobility and flexibility. Let's examine more specific use cases of pendulum movements in rehabilitation
Promoting healing: The gentle nature of pendulum exercises increases blood flow to the shoulder area, promoting healing of tendons, ligaments, and muscles after injury or surgery.
Improving range of motion: By gradually increasing the size of a swinging motion, pendulum exercises can help individuals slowly reach their full shoulder range of motion, especially in the early stages of rehab.
Minimizing pain: These exercises are low-impact and are designed to be performed without aggravating the injury. Pendulums' relatively passive range of motion helps alleviate discomfort while slowly improving function.
Post-surgical recovery: Pendulum exercises are a key component of recovery protocols following shoulder surgeries like rotator cuff repair or shoulder replacement, as they allow for safe movement of the joint without risking damage to healing tissues.
Alleviating adhesive capsulitis: This condition, popularly known as frozen shoulder, results in stiff, difficult-to-move shoulders and pain. It is also characterized by a reduced range of motion in the shoulder joint. Pendulum exercises could help alleviate it as they allow the shoulders to move around without straining the joint too much and causing more pain.
What Muscles Do Pendulums Work?
Pendulum exercises seek to mobilize the joint and are not intended to actively work specific muscles. However, they do engage several muscles in a passive way to support movement and stability. One muscle group pendulums work are the rotator cuff muscles, including the supraspinatus, infraspinatus, teres minor, and subscapularis.
Pendulums would also task the deltoid muscle, which sits around the shoulder joint, to an extent. The traps and rhomboids are not left out, as these upper back muscles support the shoulder blades and maintain posture while you perform pendulums. Another muscle group in the back, the lats, helps stabilize the shoulder during arm elevation, so they also do some work during pendulums.
How to Do Pendulum Exercises
There are three basic pendulum exercise forms, and we've outlined the right way to perform each below:
Forward and Backward Pendulum
Stand next to a table or chair and place your unaffected hand on it for support.
Lean forward slightly at the waist, allowing your affected arm to hang freely.
Gently begin to swing your affected arm forward and backward like a pendulum.
Keep your body still, letting the movement come from your shoulder.
Swing for about 30 to 60 seconds.
Side-to-Side Pendulum
Stand with your unaffected hand resting on a stable surface (table or chair) for balance.
Lean forward slightly, allowing your affected arm to hang down.
Begin gently swinging your affected arm from side to side across your body.
Keep the swing relaxed and controlled.
Continue the motion for 30 to 60 seconds, then rest.
Circular Pendulum
Stand near a table or chair, and support yourself with your unaffected arm.
Lean forward, letting your affected arm hang straight down.
Slowly start to move your arm in small circles, clockwise, for 30 seconds.
Switch and perform the same movement anti-clockwise for 30 seconds.
Make sure the movement is slow and smooth, with the shoulders relaxed.
For more resistance, you could perform any of these pendulum exercises with a very light weight, like a 5-pound dumbbell, depending on how your shoulder feels.
You should also know that you don't have to stand while you swing. If you feel pain in both shoulders and cannot support yourself with one arm, sitting may be the best option. This way, you don't have to add any extra strain to your joint by supporting yourself with one arm.
How Often Should You Do Pendulum Exercises?
Pendulum exercises are usually part of a rehabilitation program for injuries or post-surgery recovery. Therefore, the frequency of these exercises depends on your condition and the advice of your healthcare provider.
Nonetheless, you can't go wrong performing pendulum exercises for about 10 to 15 minutes two to three times a day. In these 10 to 15 minutes, you can perform 30-to-60-second sets of each variation described above.
As you get stronger, you can try to increase the number of times you perform pendulums to five every day instead of two to three.
Final Thoughts
Pendulum shoulder exercises are well known for their ability to improve flexibility and range of motion in injured individuals. Remember, however, that they are only part of a rehabilitative program.
Passive internal and external rotation, as well as scapular retraction and protraction, are other examples of popular rehabilitative movements that could be part of your physical therapy exercise program, depending on your goals.
This is to say that pendulums are not a one-size-fits-all shoulder rehabilitative exercise, and you're better off in the hands of a physical therapist if you need physical therapy. Please ensure to consult the appropriate health professionals to prime your efforts for the best results.
Frequently Asked Questions
What are Codman's pendulum exercises?
Codman's pendulum exercises, also known simply as pendulum exercises, are gentle passive movements used to improve shoulder mobility, especially after shoulder injuries or surgery. They involve allowing the arm to hang loosely while swinging it in various directions (forward-backward, side-to-side, and circular motions).
What is the best position for a pendulum?
The best position for performing pendulum exercises is standing, leaning slightly forward at the waist. You should support yourself with your unaffected arm on a stable surface like a table or chair. This allows your affected arm to hang freely and swing naturally without resistance. Maintaining a relaxed posture and keeping the swinging arm loose is key to performing the exercise correctly and safely.
Main image credit: Kindel Media / Pexels
The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
