Shoulder Exercise #1

I promised to share some of the things that my physical therapist prescribed.  The first (and easiest) range of motion exercise:

Pendulum:  bend at the waist and let your arm dangle straight down, then swing it in around in circles.  The trick is to not move your arm, but to just let it hang there and swing freely.  I was told that doing this simplest of exercises correctly involves a slight sway of the body to make the arm swing around.

This exercise works even better with a small weight.  A two-pound weight like the one pictured here can just be strapped around your wrist:

Having tried two different types of wrist/ankle weights, I can attest to the fact that the kind with the velcro strap going all the way around is better than the less expensive model with just a tiny tab.  If you don’t have access to one of these, holding a water bottle or can of food in your hand can also provide the extra weight needed to turn your arm into a pendulum.

Do this 3-4 times a day for maximum benefit.

Disclaimer:  this is not medical advice.  Consult your personal physician for diagnosis and treatment of your medical issues.


Addendum:  illustration of this exercise here


I’m finding that my shoulder feels much better as long as I stay away from my computer.  Reaching for the mouse starts my shoulder hurting again.  Fifteen minutes of reaching out for the mouse leads to my shoulder and arm aching for hours.  Expect posting to be sparse until things improve.

5 thoughts on “Shoulder Exercise #1

  1. Thanks for another exercise I can add to my tiny repertoire. My PT taught me a couple yesterday; my shoulder hasn’t flared for a long time (knock wood) but I wanted to learn some ways to keep my shoulders flexible and strengthen the muscles there just in case.

    I’ll miss your more frequent posting — you’re so good at coming up with good, useful information, WarmSocks — but of course your well-being comes first. I hope your shoulder is feeling much better (dare I say “normal”) again very soon.

    Thinking of you …

  2. This is a great range-of-motion exercise – my personal trainer showed it to me, too. Glad to hear your shoulder is feeling better, but sorry to hear that means you staying away from your computer – and us by extension! 🙂 L

  3. Pingback: Crossed fingers « RheumaBlog

  4. WarmSocks… I don’t know what to tell you about the shoulder pain… but I can suggest the Wacom Bamboo Pen and Touch which I find to be very helpful in not having to use mouse but can leave my arm at whatever position I find even semi comfortable…. it is kind of expensive, and totally geeky… everyone at work just rolls their eyes when I use it… but it really does help… it is like the touch pad on a laptop but REALLY big and you can move it anywhere and the cord on it is long enough to really move it almost anywhere.

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