Pendulum Swings
Shoulder
Phase 1
Sets
Reps
3
3
Week: 0-2
Pendulum Swings
Purpose: Keep the shoulder gently moving early after surgery to reduce stiffness without active lifting.
Equipment: A stable counter/table for support.
How to do it:
1) Lean forward from the hips, supporting yourself with the non-surgical arm on a table.
2) Let the surgical arm hang relaxed like a pendulum.
3) Use gentle body motion to create small circles or forward/back and side-to-side swings.
4) Keep the shoulder relaxed; the arm should stay loose (no active lifting).
Time guideline:
- Perform small, comfortable motions for the prescribed time.
Dosage: 3 sets of 30 reps (or seconds/holds if that is how your therapist prescribed it). Rest 30–60 seconds between sets.
Progression:
- Gradually make the circles slightly larger as comfort allows.
- Move from circles to gentle figure-8s if approved.
Comfort and safety:
Move slowly and stay in a comfortable range. A mild stretch or light muscle fatigue is okay; sharp pain is not.
Stop and contact your care team if you notice increasing swelling, redness, warmth, drainage, fever, or new/worsening numbness/tingling.
Follow any post-op precautions, lifting limits, and motion restrictions given by your surgeon or therapist.