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Exercises for Shoulder Flexibility: Pendulum Exercise

Man leaning over from waist with back straight, holding on to chair for support. One arm is hanging straight down. Ghosted-in arm positions show arm rotating in circle from shoulder. Improving your flexibility can reduce pain. Stretching exercises also can help increase your range of pain-free motion. Breathe normally when you exercise. And try to use smooth, fluid movements.

Follow any special instructions you are given. If you feel pain, stop the exercise. If the pain continues after stopping, call your healthcare provider.

  • Lean over with your good arm supported on a table or chair.

  • Relax the arm on the painful side, letting it hang straight down.

  • Slowly begin to swing the relaxed arm. Move it in a circle, then reverse the direction. Then move it backward and forward. Finally, move it side to side.

 

Note: Spend about 5 minutes doing the exercise, 3 times a day. Change direction after 1 minute of motion.

Online Medical Reviewer: Bechtold, C Dustin, MD
Online Medical Reviewer: Mitchell, Bryan Sean, MD
Last Review Date: 10/31/2011
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