Shoulder Pendulum
Primary musclesShoulders
EquipmentFull Gym، NO EQUIPMENT
LevelStretching
Suggested3 × 8–12
Overview
Shoulder Pendulum is a rehab drill often used in physical therapy for shoulder injuries. It helps build strength around the shoulder joint and supports stability. It is commonly added early in rehabilitation, when range of motion is restricted or painful.
How to do it
- 1
Stand beside a sturdy surface, like a table or chair, and use it for support with your hand.
- 2
Slightly bend your knees and hinge forward while keeping your back straight.
- 3
Let the arm on the side you want to stretch hang loosely.
- 4
Swing your arm gently forward and back like a pendulum, keeping the movement easy and relaxed.
- 5
Begin with short swings, then increase the range gradually as comfort improves.
- 6
Continue the swinging motion for about 10-15 seconds.
- 7
Change sides and repeat the exercise with the other arm.
Muscles worked
Target
Shoulder، Infraspinatus، Upper Trapezius
Alternatives & variations
One Arm Landmine Row
ShouldersBack / Wing Barbell
Dumbbell Push Press
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Smith Machine Behind The Neck Press
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Kipping Handstand Push-up
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Shoulder Stretch Behind The Back
ChestShoulders Full Gym Stretching
Face Pull With Resistance Band
ShouldersTrapezius Full Gym Pilates