Pendulum Exercise

In the pendulum exercise, the arm hangs loose and swings gently while the body does the moving. The shoulder moves without the shoulder muscles having to work, so it is often the first exercise for a very painful or stiff shoulder, including frozen shoulder and the early stage after some shoulder surgery.

Written by Dr. V. B. Rajendra Prasad, MPT, licensed in the US and UK.

1. Lean on a table with one hand and let the other arm hang loose
2. Rock your body gently so the arm swings in small circles

How to do it

  1. 1

    Stand beside a table and lean on it with your good hand. Bend forward at the hips so the painful arm hangs straight down.

  2. 2

    Let the arm relax completely, like a rope.

  3. 3

    Gently rock your body forwards and backwards so the arm swings a little.

  4. 4

    Then rock side to side, and then in small circles in both directions.

  5. 5

    Keep the swings small and relaxed. The body moves, the arm just follows.

How many

30 seconds to 1 minute in each direction, 2 to 3 times a day.

Common mistakes

Swinging the arm with the shoulder muscles. Let the body create the movement.

Making big circles. Small swings are enough.

Not bending forward enough. The arm needs to hang freely.

Make it easier

Make the swings smaller, or only move forwards and backwards.

Make it harder

Make the circles slightly bigger as pain settles. Your physiotherapist will add stretches and wall exercises as the shoulder improves.

Who it helps

Frozen shoulder, especially the painful stage
Shoulder pain
Early recovery after shoulder injury or surgery (when allowed)
Rotator cuff problems

When to stop and check

Lean on something sturdy and avoid this if bending forward makes you dizzy. After shoulder surgery, follow your surgeon's protocol on when to start. A shoulder that is very painful after a fall should be checked by a doctor first, as it may be broken or dislocated.

Not sure you are doing it right? A physiotherapist can watch you on a video call, correct your form and build a full programme around it.

Get my form checked

Frequently asked questions

Does the pendulum exercise help frozen shoulder?
It is often used in the painful stage, when other exercises hurt too much. It keeps the shoulder moving gently and can ease pain. Stretching exercises are added as the shoulder settles.
Should I hold a weight during the pendulum exercise?
Usually not at the start. Some physiotherapists add a light weight later, but only on advice.

Related

Online physiotherapy: Frozen ShoulderOnline physiotherapy: Shoulder Pain and Rotator CuffFrozen Shoulder Exercises: A Stage-by-Stage Recovery GuideShoulder pain self-check

More neck and shoulder exercises

Chin TuckShoulder Blade SqueezeWall Finger WalkAll exercises
Dr. Rajendra

Written by Dr. V. B. Rajendra Prasad, MPT. Licensed to practice in the US (NY state) and UK (HCPC).
20 years of clinical experience. About Dr. Rajendra