Shoulder Exercises

Pendulum Exercise

The pendulum exercise uses gravity to let the shoulder move without the muscles working hard. It is used early after shoulder injury, surgery or during a painful frozen shoulder, when active lifting hurts but the joint still needs to move.

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What it does

Letting the arm hang and sway gently separates the joint surfaces slightly and moves the joint through small arcs. It reduces stiffness and pain with very little muscle effort.

You will often see it in our programmes for rotator cuff injury, shoulder dislocation and shoulder and arm fractures, and it features in our frozen shoulder physiotherapy programmes.

How to do it

Stand beside a table and lean forward, supporting yourself with your good hand on the table.
Let the painful arm hang straight down, completely relaxed.
Shift your body weight gently so the arm swings forwards and backwards, then side to side, then in small circles.
The movement should come from your body, not from lifting the arm.
Gradually make the circles a little bigger if comfortable.

How much

30 seconds to 1 minute in each direction, 3 to 4 times a day.

Common mistakes

Using the shoulder muscles to swing the arm.
Standing too upright, so the arm doesn't hang freely.

Stop and check with us if

Pain increases steadily during or after the exercise.
After surgery, you haven't yet been cleared by your surgeon for this exercise.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

Can I do pendulums after rotator cuff surgery?

Often yes, early on, but follow your surgeon's protocol.

Should I hold a weight?

Not usually. The aim is relaxed movement.

What is the pendulum exercise?

The pendulum exercise lets the arm hang and swing gently in small circles while leaning forward, moving the shoulder without muscle effort.

How is the pendulum exercise performed?

Stand beside a table and lean on it with your good hand. Bend forward at the hips so your body is roughly at 45 to 90 degrees. Let your painful arm hang straight down, completely relaxed. Gently shift your weight side to side and forward and back so the arm swings like a pendulum. Then sway in small circles, clockwise and anticlockwise. Keep going for 30 to 60 seconds in each direction.

What are the benefits of the pendulum exercise?

It eases pain and stiffness early after injury, surgery or in frozen shoulder, keeping the joint moving without strain. It is often part of rehab for rotator cuff injury, shoulder dislocation and shoulder and arm fractures.

Which muscles does the pendulum exercise target?

It relaxes the shoulder muscles; movement comes mainly from body sway rather than muscle work.