| Pendulum or “Codman” exercises, created by Dr. Ernest Codman to help patients regain range of motion, are some of the lowest-stress movements we do in the clinic. They are often the first active-movement exercises physicians order for shoulder fractures, repairs, and replacements. Pendulum exercises support a passive range of motion of the joint and require no muscle contraction.
Step 1: While sitting or standing, lean forward so that one of your arms hangs down. It can be helpful to lean on a countertop, table, or another surface to stabilize your upper body and take the stress off your lower back. Just be sure to allow adequate space for your arm to hang down and move freely.
Step 2: While relaxing your hanging arm, gently swing your arm slowly in a circular, clockwise pattern. Your hand should be describing an invisible circle about a foot in diameter. Perform this movement for 30 seconds, then reverse into a counterclockwise direction. Do not accelerate the movement, and keep your arm relaxed the entire time.
Step 3: Start swinging your arm forward and backward, approximately a foot in total distance. Do this for 30 seconds, then move your arm to a side-to-side pattern, swinging your hand a distance of about a foot from left to right for 30 seconds. Visualize drawing a “plus sign” in one direction at a time.
Step 4: In the same way, continue by drawing letters of the alphabet. Complete the exercise with one arm and then the other.
The pendulum exercises are a great way to warm up your shoulders in the morning before you start your day. Complete at least one set of these exercises (circular, plus sign, and alphabet). |
