Shoulder, Phase 1 · Exercise 2 of 5 SH-1 #2

Pendulum Exercise (Codman's)

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Gentle gravity-assisted shoulder motion

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose2 times a day, 30 seconds each way (2 minutes in all)

You needA sturdy chair, counter, or table to lean on

Demonstration video: Codman's Pendulum Swings - Sports Medicine Rehab Exercises (Blue Ridge (Blue Ridge HealthCare)). Follow the steps on this page if the video differs.

Photos

Pendulum Exercise: Lean on a table and let the arm hang and swing gently — Lean on a table and let the arm hang and swing gently

Why it helps

By letting your arm hang and using gentle body sway, gravity does the work. The injured shoulder muscles stay completely relaxed. This exercise (developed by Dr. Codman in the early 1900s) has long been used in early shoulder rehab.

How to do it

Stand next to a sturdy chair, table, or counter. Bend forward at the hips so your trunk is at about a 45 to 90 degree angle.
Rest your uninjured hand on the chair/counter for support. Let your injured arm hang straight down toward the floor like a pendulum, completely relaxed.
Use your HIPS and BODY to make small circles. The injured arm hangs and swings; the muscles do not work to move it.
Make small clockwise circles for 30 seconds, then counterclockwise circles for 30 seconds.
Then switch to forward-and-back swings for 30 seconds, then side-to-side swings for 30 seconds.

Too hard? Try this

Make smaller circles. Or shorten to 20 seconds per direction. Lean against the counter with your whole forearm for more support.

Too easy? Try this

Hold a small light weight (1 to 3 pounds, or a soup can) in the hanging hand to add gentle traction. Make slightly larger circles.

Common mistakes

You use your shoulder muscles to swing the arm instead of letting your body move it.
You stand too upright and lose the gravity assist.
Your circles get too big and cause pain.

You should feel

Loose, relaxed arm hanging from the shoulder.
A gentle "letting go" feeling in the shoulder.

You should not feel

Sharp shoulder pain.
Pulling or grinding in the joint.
Dizziness from the bent-over position.

Stop right away if

Sharp shoulder pain that gets worse.
A loud pop or catch in the shoulder.
Numb or tingly arm or hand.
Dizziness or fainting from being bent over.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program