The shoulder pendulum exercise is a gentle therapeutic movement for frozen shoulder and painful shoulders where the patient stands beside a table or chair, leans forward slightly, lets the painful arm hang relaxed, holds a small weight (1-2 lbs or water bottle), and gently swings the shoulder forward/backward, side to side, and in small circles; the light weight creates traction that relaxes muscles, reduces stiffness, eases pain, and improves joint movement, with key principles being to stay relaxed, avoid forcing movement, and start with 30 seconds to 1 minute per direction as tolerated.
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Simple Shoulder Exercise to Reduce Pain and Improve MobilityAdded:
One of the best early exercises for frozen shoulder and painful shoulders.
Stand beside a table or chair for support, lean forward slightly and let the painful arm hang completely relaxed.
Hold a small weight about 1 to 2 lbs or even a small water bottle might help.
Now gently swing your shoulder forward and backwards, side to side, and small circles. The light [music] weight creates a gentle traction effect on the shoulder joint. This can help relax the muscles, reduce stiffness, and ease pain. It also helps improve joint movement and keeps the shoulder from becoming more stiff. The key is to stay relaxed. Don't force the movement and don't lift the arm using your shoulder muscles. This is like a gentle oscillation. Start with 30 seconds to a minute [music] in each direction as tolerated.
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