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Need a Gentle Shoulder exercise? Try This Pendulum Stretch.

by | Jan 13, 2021

Got Text Neck

Need a Gentle Shoulder Exercise?

Painful or locked up shoulders?

Have you noticed an increase in shoulder stiffness or even a decrease in your range of motion in your shoulder? Well, today I’m going to show you an easy exercise to help get that motion back. I’m Dr. Kara Penson, and I’m a chiropractor here at HealthWorks: A Family Wellness Center in Plano, Texas.
 

Codman Shoulder Exercise is gentle and effective.

Now, the exercise we’re going to be doing today is called Codman’s shoulder exercise and it’s a pendulum exercise. So what that means is you’re going to let your shoulder do all the work for you. So now, I’m going to show you how to do this properly. For this exercise, you’re going to be bent at your waist with your arms hanging loosely down by your sides. ` For this exercise, you can use just your arm weight or you can add in a small little hand weight to hold. What you’re going to do is let your arm hang loosely down by your side, and you’re just going to do small movements forward and backward for a few seconds. Then you’re going to switch directions and move right to left for just a few seconds, and once your arm gets used to that, you’re going to start going in circles.
 
Next, you’re just going to continue to do this for 30 seconds of circles, starting out small circles, or what your shoulder can handle, and then slowly moving up to bigger circles as you feel that range of motion increasing in your shoulder. Now, this exercise will help increase your range of motion in your shoulder as well as decrease any stiffness you may feel, and it’s also good because it’ll help increase any blood flow and circulation into those shoulder muscles to help regain that motion.
 
Leave a comment down below if this exercise has helped you.
 

HealthWorks: A Family Wellness Center is a chiropractic and wellness center located in Plano, Texas. Our founding chiropractors, Dr. Christy Flick and Dr. Jennifer Taylor have been helping patients function better since starting private practice in 2005. Dr. Kara joined the team in 2020. For information about this article or other chiropractic questions, please contact our office at 972-612-1800, visit our website at https://healthworkstx.com/, or stop by our office at 2317 Coit Rd., Ste B, Plano, TX 75075.

 

Frequently Asked Questions

What is a pendulum stretch for shoulder pain?

The pendulum stretch involves leaning forward and letting your arm hang freely, then gently swinging it in small circles. This movement relieves shoulder tension without forcing the joint, making it perfect for injury recovery or chronic stiffness.

Regular chiropractic adjustments can address underlying shoulder alignment issues that stretching alone might miss, enhancing your recovery.

How often should I do pendulum exercises?

Perform pendulum stretches 2-3 times daily, doing 10 circles in each direction per session. Start with small movements and gradually increase the circle size as comfort improves. Never push through sharp pain.

Our Plano chiropractors can evaluate if spinal misalignment contributes to your shoulder problems, creating a comprehensive treatment plan.

Can pendulum stretches help frozen shoulder?

Yes, pendulum exercises are often the first movement prescribed for frozen shoulder. The gentle gravity-assisted motion helps maintain mobility without aggravating inflammation, especially during the painful freezing stage of adhesive capsulitis.

Upper cervical adjustments at HealthWorks can improve nerve flow to your shoulder, potentially speeding healing naturally.

About the Author

Author photo
Dr. Jennifer Taylor, DC, DCCJP
HealthWorks Plano Chiropractor | Plano, TX
I’ve always believed that there is no such thing as coincidences in life. Finding my passion for helping others through chiropractic care was no different. Each step in my life has brought me to where I am today; helping my community to become happier, healthier and live to their fullest potential!
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