Pain can be alleviated by increasing your flexibility.
Stretching exercises can also help you enhance your range of motion without pain.
When exercising, take regular breaths.
Also, make sure your movements are smooth and fluid.
Any special instructions you're given should be followed.
Stop exercising if you start to feel pain.
If the pain persists after you've stopped, contact your doctor.
The pendulum exercise can be done in the following steps.
If necessary, have your physical therapist demonstrate the activity.
Table of Contents
What are the benefits of pendulum exercises?
Shoulder stretching exercises, such as the pendulum exercise, can enhance flexibility, range of motion, and pain relief.
This activity was recommended by your healthcare physician or physical therapist to help you heal faster.
When exercising, make sure you're breathing normally.
Overview
The shoulder is a large and vital joint of the body.
Its sophisticated structure and 360-degree range of motion for shoulder flexibility allows for various dynamic and required movements.
Unfortunately, this brings with it a larger potential of harm and may result into shoulder surgery.
One passive shoulder exercise typically advised during shoulder rehabilitation is termed the pendulum or Codman exercise, created by Edina Codman.
It's utilized to help with joint passive range of motion without requiring a muscle contraction.
Doctors advocate pendulum exercises for several shoulder issues and for rotator cuff repair including:
- Rotator cuff tears
- Adhesive capsulitis (frozen shoulder)
- Labral tears
- Collarbone fractures
- Shoulder dislocations
The four muscles encircling the shoulder joint – supraspinatus, infraspinatus, subscapularis, and teres minor — collectively make up the rotator cuff.
They give the otherwise shaky ball-and-socket shoulder joint more movement and stability.
Injury to these muscles or tendons can cause discomfort, restriction in mobility, shoulder pain and weakness in the shoulder and arm.
Surgery is often recommended for significant rotator cuff injuries.
A 2010 study noted that there are numerous distinct rehabilitation strategies employed following rotator cuff surgery.
They generally include immediate immobilization, like the use of a sling, and passive range of motion exercises.
When performed correctly, these exercises assist minimize joint stiffness or shoulder stiffness and avoid adhesions and contractures as well as promote circulation and facilitate healing.
There are numerous methods do pendulum exercises for patient, but it’s better to do the physical therapy under the instruction of your doctor or physical therapist so you can be sure you are doing them the way they advise.
Shoulder Pendulum Exercise
Standing Pendulum Exercises Video
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This exercise employs the weight and velocity of your arm to induce movement at the shoulder joint, while maintaining inactivity of the painful side or healed muscles.
Equipment needed: table
Muscles worked: supraspinatus, infraspinatus, subscapularis, and teres minor
Stand beside a table with the palm of your unaffected shoulder on the table and feet somewhat wider than shoulder-width apart.
Bend at the hips around 75 to 90 degrees and allow your affected arm dangle down toward the floor.
Shift your weight side to side, allowing your arm swing freely side to side.
Shift your weight forward and backward, allowing your arm swing freely front to back.
Once you feel comfortable with these motions, move your body such that your arm swings in a circle, being cautious not to utilize your shoulder muscles to create movement.
Keep the circle tiny, less than 8 inches.
Continue for 30 seconds.
Repetition for each day, increase the time until you can accomplish 3 to 5 minutes.
Repeat 5 times per day.
Lying Pendulum Exercises
This exercise provides for passive range of motion of the shoulder joint while relaxing the muscles of the shoulder and neck.
It's ideal for anyone who struggle with standing exercises due to balance or back problems and have a relaxed arm.
Equipment needed: bed or table
Muscles worked: supraspinatus, infraspinatus, subscapularis, and teres minor
Lie down flat on your stomach at the bed's edge.
Relax your affected arm by hanging it over the edge and letting it fall to the ground.
Allow your shoulder blade to relax and the tightness in your neck to dissipate.
Breathe in.
While you breathe out, softly swing your arm forth and back.
Avoid using the muscles of the shoulder to initiate the action.
It’s ideal to have someone else gently move the arm to begin.
Repeat for 30 seconds, rotating the injured arm 15 degrees.
Increase the movement to 30 degrees and work up to 3 to 5 minutes at a time.
Repeat 5 times per day.
Weighted Pendulum Exercises
This advanced pendulum exercise includes a dumbbell or wrist weight for increased tension on the shoulder joint.
A 2006 study contrasted weighted and unweighted pendulum exercises.
They concluded that adding 3.3 pounds (1.5 kg) to standing pendulum exercises doesn’t create an increase in muscle activation when performed appropriately, and they can be employed during the initial rehabilitation period.
Equipment needed: table, dumbbell, or wrist weight (3 pounds) (3 pounds)
Muscles worked: deltoid, infraspinatus, supraspinatus, upper trapezius
Stand alongside a table with the palm of your unaffected shoulder resting on the table and feet somewhat wider than shoulder-width apart.
Bend at the hips and allow your affected arm dangle down toward the floor.
Have someone place a dumbbell in the injured hand or tie a wrist weight around your wrist.
Shift your weight side to side, allowing your arm swing freely side to side.
Shift your weight forward and back, allowing your arm swing freely, front to back.
Once you feel comfortable with these movements, rotate your body so your arm swings in a circle, being cautious not to utilize your shoulder muscles to create movement.
Keep the circle tiny, less than 8 inches.
Continue for 30 seconds, escalating to 3 to 5 minutes.
Repeat 5 times per day.
The Takeaway
These exercises replicate the movement of a clock pendulum and are effective rehabilitation techniques after shoulder injury.
They employ gravity and momentum to create motion rather than muscle strength.
This approach promotes healing and allows for range of motion movement without straining the freshly healed or damaged structures.
It’s vital to complete these exercises correctly since active range of motion activities, those that employ muscle strength, are often contraindicated in early recovery stages.
Always with your doctor or physical therapist before commencing an exercise regimen.
If these activities create an increase in pain, stop immediately and get care.
If you have increasing swelling or numbness in your hand or arm, stop the exercise and take a rest before trying it again.
It’s crucial to allow the shoulder ample time to heal following damage.
Follow all advice offered by your doctor to prevent reinjury.
Frequently Asked Questions (FAQ)
Even if your shoulder is still painful from an injury or surgery, do this exercise for 5 minutes, 5 to 7 times each day.
As your pain diminishes, attempt bending over a bit further to complete this exercise. This will allow you to move your shoulder more freely.
Pendulum exercises can help patients who are suffering from acute shoulder discomfort as a result of an accident or ailment.
This exercise is especially important for those with rotator cuff problems or shoulder surgeries, as it relieves pain and preserves joint range of motion.
The Watson Pendulum Squat is an excellent approach to strengthen your legs.
You can target different parts of the quads, glutes, and hamstrings with small adjustments in foot position.
