Pendulum Exercises for Shoulder Mobility

Pendulum Exercises for Shoulder Mobility

***It is important to get and keep your joints moving lest they seize up and deteriorate***

• Improving the basic mobility of the joint prepares it for further rehabilitative exercises.

• Start low and slow! Breathe as you exercise. Use smooth, relaxed movements.

• Work up to your level of tolerable discomfort. If you feel pain, reduce the exercise to what you can tolerate… Some exercise is better than none.

• If sore, apply ice after your exercises to reduce inflammation.


Bend over to allow the arm to hang freely and relaxed. Support yourself on a table or chair.

   
• Swing the arm front to back as if in a marching action. Try several repetitions with the thumb turned in, and then turned out. Focus on moving the shoulder joint, not the just the forearm.




• Swing the arm from one side to the other side, as if it were a pendulum. Do a few repetitions with the thumb turned in, then turned out.







• Move your arm in an easy circle. Try several circles with the thumb in, then out. Change direction after a minute or so of motion.





• For variety, try doing figure 8’s one direction, then the other.

• With the arm hanging at rest, rotate the elbow in then out.


Spend 10 minutes doing the exercises, 2 times each day.

Your goal is to gently progress. If the exercise seems too easy, try holding a small weight in your hand – a soup can is a good start. Also increase the range of motion and time invested.



Dr. Wayne Coghlan
Collingwood Chiropractic & Sports Injury Clinc,
516 Hurontario Street at 9th,
Collingwood, Ontario, L9Y 2N3,
705 445-5401.

River Road Professional Centre,
587 River Road West, Unit 8,
Wasaga Beach. Ontario, L9Z 2P2,
705 429-8122


                                 drwaynecoghlan@gmail.com

                                 http://drwaynecoghlan.blogspot.com

Comments

Dr. Wayne Coghlan: Chiropractor said…
A very good and concise guide to the pendulum exercises...
November 4, 2009 at 3:54 PM
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