If you have pain in your back, do not do this exercise.
- While holding onto a table or the back of a chair with your good arm, bend forward a little and let your injured arm hang straight down.
- This exercise does not use the arm muscles. Rather, use your legs and your hips to create movement that makes your arm swing freely.
- Using the momentum from your hips and legs, guide the slightly swinging arm back and forth like a pendulum (or elephant trunk), then in circles that start small (about the size of a dinner plate) and gradually grow larger each day as pain allows.
- Do this exercise for 5 minutes, 5 to 7 times each day even while your shoulder is still tender from an injury or surgery.
- As you have less pain, try bending over a little farther to do this exercise. This will increase the amount of movement at your shoulder.
Last Revised: January 18, 2012
Author: Healthwise Staff
Medical Review: William H. Blahd, Jr., MD, FACEP - Emergency Medicine & Brian D. O'Brien, MD - Internal Medicine & Timothy Bhattacharyya, MD
Public Health Alerts
Public health alerts include information about outbreaks, advisories and product recalls. Click on the links below to read the most recent alerts, or visit our Public Health Alerts web page.
FIND Services and Resources
If you are looking for health services in your community, you can use our directory to FIND hospitals, clinics, and other resources.
To learn more visit Healthwise.org
© 1995-2013 Healthwise, Incorporated. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.
Is it an emergency?
If you or someone in your care has chest pains, difficulty breathing, or severe bleeding, it could be life-threatening. Call 9-1-1 or the local emergency number immediately. If you are concerned about a possible poisoning or exposure to a toxic substance, call Poison Control now at 1-800-567-8911.