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.
Current as of: June 26, 2019
Author: Healthwise Staff William H. Blahd, Jr., MD, FACEP - Emergency Medicine Adam Husney, MD - Family Medicine Kathleen Romito, MD - Family Medicine
Medical Review:William H. Blahd, Jr., MD, FACEP - Emergency Medicine & Adam Husney, MD - Family Medicine & Kathleen Romito, MD - Family Medicine