Shoulder pendulum exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Shoulder pendulum )

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Name of exercise  AROM shld pendulum
Other names of exercise Shoulder pendulum
Description of exercise Shoulder pendulum exercise is a gentle and effective way to improve range of motion and flexibility in the shoulder joint. It involves standing or sitting and using the weight of the arm to create a pendulum-like movement. The exercise helps to loosen up the muscles and ligaments around the shoulder, reducing stiffness and pain. It can be beneficial for people recovering from shoulder injuries or surgeries, as well as those with chronic shoulder pain or tightness. The movement can be controlled and varied to target different areas of the shoulder, making it a versatile exercise. It is important to start slowly and gradually increase the range of motion to avoid any strain or injury.
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
  • Lean over table as shown, supported by uninvolved arm.
  • Allow involved arm to hang freely.
  • Use trunk movement to swing arm in circles, side to side, and front to back, as shown.

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    Video Tutorial

     

    Body Part Shoulder
    Type of Muscles Deltoid
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion, Rotation, Abduction, Adduction, Horizontal Abduction, Adduction, Horizontal Adduction
    Type of Action Rotation, Circumduction, Extension, Abduction

    Benefits of exercise

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

  • Increases shoulder range of motion
  • Helps with shoulder pain and stiffness
  • Improves shoulder stability
  • Can aid in rehabilitation after shoulder injuries or surgeries
  • Strengthens shoulder muscles
  • Can improve posture
  • Can be done at home with minimal equipment
  • Can be modified for different levels of difficulty
  • Can improve overall upper body strength and mobility
  • Can be used as a warm-up or cool-down exercise for other shoulder exercises.

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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 shoulder pendulum exercise should be avoided if the individual has a recent injury or surgery to the shoulder, as it may cause further damage or delay healing. It should also be avoided if the individual is experiencing severe pain or discomfort in the shoulder, as this could worsen the condition. Additionally, if the individual has a history of shoulder instability or dislocation, they should avoid this exercise as it may increase the risk of re-injury. Pregnant women should also avoid this exercise as it may put strain on the abdomen. If the individual is unsure about their ability to perform this exercise safely, they should consult with a healthcare professional before attempting it.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use a light weight or no weight at all to avoid strain
  • Keep your shoulders relaxed throughout the exercise
  • Maintain proper posture and alignment
  • Do not swing the shoulders too forcefully
  • Avoid any jerky or sudden movements
  • Stop if you feel any pain or discomfort
  • Do not overextend the shoulder joint
  • Keep the movement controlled and smooth
  • Breathe properly and do not hold your breath.

    • Helpful in Diseases

  • Rotator cuff injuries
  • Frozen shoulder
  • Shoulder impingement syndrome
  • Bursitis
  • Tendinitis
  • Shoulder instability
  • Adhesive capsulitis

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    Frequently asked questions

     

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