A shoulder mobility exercise should improve your range of motion, freeing you up from pain and stiffness in these otherwise very mobile joints.
And that’s where the pendulum swing shoulder exercise comes in; you can do this move for as little as five minutes repeated throughout the day, and you don’t need any equipment other than a chair or table.
For many people, pendulum swings can improve acute pain from rotator cuff injuries or surgeries, helping to maintain or build joint range of motion over time. I’m not a physiotherapist, so I want to caveat that if you are experiencing a health condition, mobility issue, or injury, always seek medical advice before trying a new exercise.
Here’s how to do the pendulum swing exercise, and the benefits.
What are pendulum swings?
Although I practice this exercise myself, I'm not a physio or chiropractor, so I sought the advice of The Physical Therapy Advisor, who demonstrates the exercise fully in his video.
In the video, physical therapist Ben explains that shoulder pendulum exercises are often used during rehab to promote blood flow and preserve range of motion. However, he warns that they are commonly performed incorrectly because people focus on active motion rather than passive motion.
He adds that promoting blood flow is essential for tissue healing and pain management, which could otherwise lead to conditions like frozen shoulder syndrome.
The pendulum exercise involves bending forward at the hips and allowing your arm or arms to dangle, then gently swaying your body so that the arm moves in a circular or swinging motion. Of course, it's more technical than this, so let's delve deeper into how to do it.
How to do pendulum swings
Ben recommends holding onto a chair (or similar) with one hand supporting your weight and the affected arm hanging in front of you. Next, hinge forward at the hips while maintaining good posture and a straight back, and step the leg back on the same side as the hanging arm. The bentover position should allow you "70 to 80 degrees of flexion," says Ben.
Before you do anything else, ensure your shoulder is pulled back. Next, move your weight forward and backward through your legs to create a gentle swing while keeping your arm completely relaxed. Momentum comes from shifting your weight back and forth rather than actively swinging your arm. You can rock forward and back or side to side to change directions, and create swings and circles while keeping your arm relaxed, reversing directions as you move.
You might feel gentle tension, but you shouldn't feel pain.
Who should do pendulum swings?
I use this exercise because my chiropractor recommended it for my rotator cuff, and I find it gentle on my shoulder while helping me loosen tension.
It works the shoulder through circular motion, plus slight flexion and extension, without using excessive force. To progress the exercise, you could hold a light weight, such as a dumbbell, in your hand.
If you're experiencing pain or stiffness, I still recommend reaching out to a qualified professional first and asking if the pendulum swing is suitable for you.
More from Tom's Guide
- I'm a personal trainer — this one-minute stretch opens your shoulders and builds upper body flexibility
- You just need 3 moves and 25 minutes to build your back, biceps and shoulders with a set of dumbbells
- I walk 5 miles every day without leaving the house — here’s how I do it
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