If you have pain in your back, do not do this
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
This exercise does not use the arm muscles. Rather,
use your legs and your hips to create movement that makes your arm swing
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
Primary Medical Reviewer
William H. Blahd, Jr., MD, FACEP - Emergency Medicine
How this information was developed to help you make better health decisions.