The pendulum is a home exercise we teach for shoulder pain, both while a shoulder is being prepared for PRP and while it recovers afterward. Lean forward and set your good hand on a table. Let the painful arm hang straight down, loose. Rock your body a little so the hanging arm draws small circles in the air. Gravity does the work, not the shoulder. Circle for about 30 seconds, 10 circles one way and 10 the other.
Your physician marks which exercises are yours on your home sheet. If this one is marked, do it twice a day unless your sheet says something else.
How do you do the pendulum?
- Get set: Lean forward and set your good hand on a table. Let the painful arm hang straight down, loose.
- Move: Rock your body a little so the hanging arm draws small circles in the air. Gravity does the work, not the shoulder.
- Dose: Circle for about 30 seconds, 10 circles one way and 10 the other.
Why does the pendulum matter before and after PRP?
The joint moves while the rotator cuff muscles stay relaxed. That keeps a painful shoulder from tightening up.
This is one of the first movements we allow around a rotator cuff injection, because it moves the joint without asking the tendon to work.
Which mistakes should you watch for?
- Lifting the arm with shoulder muscles. Let your body rock it.
- Drawing big circles. Small ones are plenty.
- Standing upright. Lean so the arm hangs free.
When should you stop and call us?
Mild stretching, a little discomfort or some soreness the next morning is expected. Stop the exercise and call (314) 886-5092 if you notice:
- Pain that is sharp or stabbing
- Pain at least 2 points above your usual number that is still there an hour later
- Numbness, tingling or weakness that is new
- Dizziness or a change in your vision
- New swelling, heat or redness at an injection site
Call 911 for chest pain, trouble breathing or fainting.
Keep a log
Mark the log whenever you finish a session, and write down one pain score per day. Bring the log to each visit. Your technician counts how many days you did them and has you show one move so we can check your form.
What to remember
- Lean on the table and let the arm hang.
- Your body rocks; the shoulder stays loose.
- Small circles, both directions.
Show us you have it: Show us at your visit how you lean and start the circles without using the shoulder. Anything still unclear? Ask, and we will go over it with you again.
Other shoulder exercises
Keep reading: PRP for the rotator cuff, shoulder injuries after an accident.
This exercise belongs to our physiotherapy program for PRP and joint care, in which a physician orders and oversees every part of your care.
Not sure this exercise is right for you?
Your physician decides which exercises fit your shoulder and when to start them around an injection. Book an evaluation or get the free guide.
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St. Louis, MO 63044