Shoulder Pendulum (Post-Rotator Cuff)

How to do it

You need: A table or the back of a chair for support.

Stand and lean forward from your hips, resting your good hand on a table or chair back. Let the operated arm hang straight down, loose and heavy.

1. Let the operated arm hang completely relaxed, like a rope.
2. Gently rock your body or shift your weight from foot to foot so the arm starts to swing on its own.
3. Let it swing forward and back, then side to side, then in small circles each way.
4. Keep the shoulder muscles switched off the whole time and let the arm slow to a stop by itself.

Form cues

• The swing comes from your body moving, not from your shoulder working.
• The arm stays completely loose and heavy throughout.
• Small, easy swings are all you need.

Common mistakes

• Actively lifting or swinging the arm using your shoulder muscles.
• Making big or forceful circles.
• Holding the arm tense instead of letting it dangle.

Safety: Stop and message your physio if you feel a sharp pull or pop at the front of the shoulder, or the wound becomes hot, red, or starts to leak.