Pendulum exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pendulum )

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Name of exercise  Pendulum
Other names of exercise Pendulum
Description of exercise Pendulum exercise is a physical therapy technique used to improve range of motion and strength in the shoulder joint. It involves standing or sitting and using the arm as a pendulum, gently swinging it in different directions. This movement helps to loosen up the muscles and tendons around the shoulder, reducing stiffness and pain. The exercise can be done with or without weights, depending on the individual’s ability and progress. It is commonly used for shoulder rehabilitation after injury or surgery, as well as for conditions like frozen shoulder. Regular practice of pendulum exercise can improve shoulder function and mobility, leading to better overall arm and shoulder movement.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back with hips at 90 degrees, legs straight, heels together and toes slightly pointed outward.
  • Place hands at sides on floor, slightly under buttocks.
  • Inhale and move legs to one side, then exhale and return to starting position.
  • Inhale and move legs to opposite side, then exhale and return to starting position.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal
    Type of Muscles Abdominal, Back
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Abduction, Adduction, Side Bend
    Type of Action Flexion, Extension, Circumduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improves muscle strength
  • Increases flexibility
  • Enhances coordination
  • Improves balance
  • Helps with rehabilitation
  • Can be done with minimal equipment
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Can be used for a full body workout
  • Can improve posture

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Pendulum exercise, also known as the Codman exercise, is a common rehabilitation exercise that involves swinging the arm in a circular motion to improve shoulder mobility and strength. While this exercise can be beneficial for many individuals, there are certain situations where it should be avoided.Firstly, individuals with acute shoulder injuries or inflammation should avoid the Pendulum exercise as it can aggravate their condition and delay healing. Additionally, individuals with a history of shoulder dislocation or instability should avoid this exercise as it can increase the risk of re-injury.Furthermore, those with severe shoulder pain or limited range of motion should not perform this exercise without the guidance of a healthcare professional. It is important to listen to your body and avoid any exercise that causes excessive pain or discomfort.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Keep low back stable and avoid arching.

    • Helpful in Diseases

  • arthritis
  • shoulder impingement
  • rotator cuff injuries
  • frozen shoulder
  • bursitis

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    Frequently asked questions

     

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