Allow involved arm to hang down, perpendicular to the floor. The shoulder joint is moved and also stabilized by the rotator cuff. Lean over and let your arm hang and swing side to side, do 20 times and repeat 4 times per day. The participant was also instructed in pendulum exercises. Dysfunction spd pdf, 45kb pendular exercises for the shoulder pdf. Rotator cuff tendinits is the most common shoulder injury. Strengthening the muscles that support your shoulder will help keep your shoulder joint stable.
They should be performed within your comfort zone unless otherwise instructed. The shoulder joint is a ball and socket joint that connects the bone of the upper arm humerus with the shoulder blade scapula. For this exercise, you will need elastic exercise material, such as surgical tubing or theraband. Bend forward at the waist, back parallel to ground is ideal. Doctors recommend pendulum exercises for many shoulder conditions, including. With your elbows at your sides and bent to 90 degrees, pull the band back to move your shoulder blades toward each other. Keeping these muscles strong can relieve shoulder pain and prevent further injury. They allow for movement and stability to the otherwise loose ball and socket shoulder joint. Put the band around a solid object, such as a bedpost, at about waist level. Studies have measured shoulder muscle contraction during a variety of tasks with. Physiotherapy department pendular exercises for the shoulder. All exercises should be done 5 times daily in 5 to 10 minute sessions. Remove all exs load routine save routine large medium small load routine. The effect of improperly performed pendulum exercises and light activities after rotator.
Pendulum exercises for shoulder health information translations. What to do about rotator cuff tendinitis harvard health. Activation of the shoulder musculature during pendulum exercises. Table 11 changes in shoulder function and pain in the exercise group. Rotator cuff home exercise program this is a general conditioning program that provides a wide range of exercises. Unless your doctor feels that you have adhesive capsulitis or frozen shoulder, these exercises should not cause pain.
Effectiveness of 12 months intensive shoulder strength. The shoulder and shoulder girdle therapeutic exercise. The capsule is a broad ligament that surrounds and stabilizes the joint. You may want to hold onto a table or chair for support. While it may start with a sudden injury, it usually begins gradually over a. Physiotherapy patient leaflets oxford university hospitals. Stretching exercises this handout illustrates some basic range of motion exercises for the shoulder. Learn more about the many benefits and features of joining harvard health online. Impact of combination of therapeutic exercise and psychological. Standing, with the trunk flexed at the hips about 90. However, it is important that your shoulder should not be allowed to stiffen. Pendulum sidetoside bend over at the waist and let your arm relax completely.