shoulders·mobility

Shoulder pendulum

Lean over a table, supporting yourself with one hand. Let the injured arm hang. Use body weight to gently swing the arm in small circles and side-to-side. Passive ROM for a frozen / post-surgery shoulder — zero muscle effort.

Form cues

1Let the arm dangle — the SHOULDER stays relaxed
2Move with the hips, not the shoulder
330 seconds in each direction

Common mistakes

Powering the swing with shoulder muscles (defeats the purpose)
Hunching the spine instead of hinging from the hips

Contraindications

Skip or modify this move if you have:

recent shoulder surgery without surgeon clearance to begin ROM work

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