Pendulum swing

Guidance

Letting the arm hang and swinging it from the trunk moves the shoulder without asking the shoulder muscles to lift the arm.

Start this movement

Side onLens 0.9 to 1.4 m

Before you start

A session holds exercises. An exercise holds sets. Stop what a rule names and everything inside it.

Any pain when irritability is high: stop the set.
Shoulder hurts more the next morning: stop the exercise.
Leaning forward makes you dizzy: stop the session.

The movement

Stand beside a counter or a table.
Lean forward from the hips.
One hand on the counter.
Let the other arm hang free.
Knees slightly bent.
Back straight, not rounded.

Let the arm hang heavy.
Swing it gently forward and back.
Swing it gently side to side.
Swing it gently in a circle.
Repeat with the other arm.

shoulder flexion: No published number
Sets: 2
Repetitions: 10
Sessions a week: 5 to 6

Sets, repetitions and sessions: Test protocol, moderate confidence.