The pendulum exercise is a simple movement that puts little stress on the muscles. It helps to relax the shoulder which in turn reduces pain. Lie down on a flat surface that is off the ground, such as a table or bed. The arm should hang off the side. Swing the arm slightly until the shoulder starts to relax and the pain subsides. Swing the arm to a greater angle to help stretch out the muscles. Start out doing the exercise for only 10 seconds and build up to a few minutes over the weeks. If there is something to keep you stable, you can do this exercise standing up with your body bent over so the arm is hanging down.
To work on moving the arm and shoulder inward, like when you reach to the other side of your body, stand with the shoulder and arm against a wall and the elbow bent. Gently press your body toward the wall so that the arm is inward. You can also do this lying on the floor, but you have more control in the upright position. Push the arm in to feel the stretch and hold for a count of 30. Do this five times and then repeat with the other arm.
To improve the back motion of the shoulder, clasp your hands behind your back and raise them as high as possible. Hold for a count of 10 and repeat 10 times. For more resistance, you can stand with your back against the wall and push away with your arms. This rotates the shoulders backward.
About The Author
Keith Dooley has a degree in outdoor education and sports management. He has worked as an assistant athletic director, head coach and assistant coach in various sports including football, softball and golf. Dooley has worked for Associated Content in the past and has been a contributing writer at Demand Media Studios for the last year, writing mainly for eHow, Trails, Golflink and Travels.
