How to do it
You need: A sturdy table or chair to lean on.
Stand and lean forwards from the hips, resting your good hand on a table or the back of a chair for support. Let the operated arm hang straight down towards the floor, completely relaxed.
- Let the arm hang heavy and loose, like a rope.
- Using a small rocking of your body, start the arm swinging gently forwards and backwards.
- Let it settle, then rock your body side to side so the arm swings across and back.
- Finally let the arm circle, a small circle one way and then the other.
- Let the arm come to rest, then stand back up.
Form cues
- The swing comes from shifting your body weight, not from working the shoulder.
- Your shoulder and arm muscles stay switched off throughout.
- Keep the circles small, about the size of a dinner plate.
Common mistakes
- Actively lifting or muscling the arm to make it move.
- Swinging too big or too fast.
- Leaning forwards without a firm support for your other hand.
Safety: Stop and message your physio if you feel a sudden sharp pull, a pop, or catching in the shoulder, or the pain climbs sharply afterwards.