Shoulder Pendulum

Shoulder
Written By David Song

SHOULDER PENDULUM

This is an early stage shoulder rehabilitation mobility exercise. Hold onto a light dumbbell (5 lbs used in the video) and lean forwards using a stable chair or stable for support. Allow the muscle of the shoulder to relax and slowly circulate the arm by drawing a circle with the hand. You may alternate direction after 5-10 repetitions.

Related Structures:

  • Glenohumeral Joint

  • Glenohumeral Joint Capsule

  • Rotator Cuff

Related Conditions:

  • Frozen Shoulder

  • Rotator Cuff Tear

  • Labral Tear

  • Shoulder Post-Surgery Recovery

Related Exercises

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Banded Overhead Press
Shoulder, Shoulder Abduction, Shoulder Abductor, Supraspinatus, Infraspinatus, Teres Minor, Rotator Cuff, Rotator Cuff Stability, Lateral Deltoid, Upper Trapezius, Shoulder Stability
Banded Overhead Press
Shoulder, Shoulder Abduction, Shoulder Abductor, Supraspinatus, Infraspinatus, Teres Minor, Rotator Cuff, Rotator Cuff Stability, Lateral Deltoid, Upper Trapezius, Shoulder Stability
Shoulder, Shoulder Abduction, Shoulder Abductor, Supraspinatus, Infraspinatus, Teres Minor, Rotator Cuff, Rotator Cuff Stability, Lateral Deltoid, Upper Trapezius, Shoulder Stability
Table Shoulder External Rotation Lift Off
Shoulder, Shoulder End Range Strengthening, Shoulder External Rotation, Shoulder External Rotator, Rotator Cuff, Infraspinatus, Teres Minor, Shoulder Mobility
Table Shoulder External Rotation Lift Off
Shoulder, Shoulder End Range Strengthening, Shoulder External Rotation, Shoulder External Rotator, Rotator Cuff, Infraspinatus, Teres Minor, Shoulder Mobility
Shoulder, Shoulder End Range Strengthening, Shoulder External Rotation, Shoulder External Rotator, Rotator Cuff, Infraspinatus, Teres Minor, Shoulder Mobility
Dowel Shoulder External Rotation
Shoulder External Rotation, Shoulder Internal Rotator, Subscapularis, Rotator Cuff Stretch, Rotator Cuff, Latissimus Dorsi Stretch, Latissimus Dorsi, Lats Stretch, Lats, Pectoralis Major, Teres Major, Anterior Deltoid
Dowel Shoulder External Rotation
Shoulder External Rotation, Shoulder Internal Rotator, Subscapularis, Rotator Cuff Stretch, Rotator Cuff, Latissimus Dorsi Stretch, Latissimus Dorsi, Lats Stretch, Lats, Pectoralis Major, Teres Major, Anterior Deltoid
Shoulder External Rotation, Shoulder Internal Rotator, Subscapularis, Rotator Cuff Stretch, Rotator Cuff, Latissimus Dorsi Stretch, Latissimus Dorsi, Lats Stretch, Lats, Pectoralis Major, Teres Major, Anterior Deltoid
Dowel Shoulder Internal Rotation
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Shoulder Internal Rotation, Shoulder External Rotator, Infraspinatus, Teres Minor, Shoulder Stretch, Shoulder Flexibility, Dowel Exercise, Rotator Cuff Stretch, Rotator Cuff
Shoulder Internal Rotation, Shoulder External Rotator, Infraspinatus, Teres Minor, Shoulder Stretch, Shoulder Flexibility, Dowel Exercise, Rotator Cuff Stretch, Rotator Cuff
Lean In Lateral Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Strengthening, Rotator Cuff, Rotator Cuff Strengthening, Supraspinatus, Upper Trapezius, Lateral Deltoid
Lean In Lateral Raise
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Lean In Full Can Raise
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Kettlebell Carry Abduction
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Stability, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Teres Minor, Subscapularis, Supraspinatus, Deltoids, Anterior Deltoid, Lateral Deltoid, Coracobrachialis, Long Head Biceps
Kettlebell Carry Abduction
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Stability, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Teres Minor, Subscapularis, Supraspinatus, Deltoids, Anterior Deltoid, Lateral Deltoid, Coracobrachialis, Long Head Biceps
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Stability, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Teres Minor, Subscapularis, Supraspinatus, Deltoids, Anterior Deltoid, Lateral Deltoid, Coracobrachialis, Long Head Biceps
Bottoms Up Arnold Press
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Flexion, Shoulder Flexor, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Supraspinatus, Subscapularis, Teres Minor, Shoulder Stability, Anterior Deltoid, Deltoids, Lateral Deltoid, Upper Trapezius
Bottoms Up Arnold Press
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Flexion, Shoulder Flexor, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Supraspinatus, Subscapularis, Teres Minor, Shoulder Stability, Anterior Deltoid, Deltoids, Lateral Deltoid, Upper Trapezius
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Flexion, Shoulder Flexor, Rotator Cuff, Rotator Cuff Stability, Infraspinatus, Supraspinatus, Subscapularis, Teres Minor, Shoulder Stability, Anterior Deltoid, Deltoids, Lateral Deltoid, Upper Trapezius
Pull Up Press
Rotator Cuff, Rotator Cuff Stability, Supraspinatus, Infraspinatus, Teres Minor, Lateral Deltoid, Anterior Deltoid, Upper Trapezius, Coracobrachialis, Biceps Brachii, Shoulder Abduction, Shoulder Abductor, Shoulder Flexion, Shoulder Flexor
Pull Up Press
Rotator Cuff, Rotator Cuff Stability, Supraspinatus, Infraspinatus, Teres Minor, Lateral Deltoid, Anterior Deltoid, Upper Trapezius, Coracobrachialis, Biceps Brachii, Shoulder Abduction, Shoulder Abductor, Shoulder Flexion, Shoulder Flexor
Rotator Cuff, Rotator Cuff Stability, Supraspinatus, Infraspinatus, Teres Minor, Lateral Deltoid, Anterior Deltoid, Upper Trapezius, Coracobrachialis, Biceps Brachii, Shoulder Abduction, Shoulder Abductor, Shoulder Flexion, Shoulder Flexor
Bottoms Up Wide to Narrow Press
Bench Press, Bench Press Warmup, Chest, Chest Stability, Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Coracobrachialis, Biceps Brachii, Infraspinatus, Teres Minor, Subscapularis, Rotator Cuff, Rotator Cuff Stability, Shoulder Stability, Shoulder, Shoulder Horizontal Abductor, Shoulder Horizontal Adductor, Shoulder Flexion
Bottoms Up Wide to Narrow Press
Bench Press, Bench Press Warmup, Chest, Chest Stability, Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Coracobrachialis, Biceps Brachii, Infraspinatus, Teres Minor, Subscapularis, Rotator Cuff, Rotator Cuff Stability, Shoulder Stability, Shoulder, Shoulder Horizontal Abductor, Shoulder Horizontal Adductor, Shoulder Flexion
Bench Press, Bench Press Warmup, Chest, Chest Stability, Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Coracobrachialis, Biceps Brachii, Infraspinatus, Teres Minor, Subscapularis, Rotator Cuff, Rotator Cuff Stability, Shoulder Stability, Shoulder, Shoulder Horizontal Abductor, Shoulder Horizontal Adductor, Shoulder Flexion
David Song
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