Pendulum with Light Weight

How to do it

You need: A light weight, about 1 kg, such as a small dumbbell, a tin, or a filled water bottle, A sturdy table or chair to lean on.

Stand and lean forwards from the hips, resting your good hand on a table or chair for support. Let the stiff arm hang straight down towards the floor, holding the light weight.

1. Let the arm hang heavy and loose so the weight pulls it gently towards the floor.
2. Using a small rocking of your body, start the arm swinging gently forwards and backwards.
3. Let it settle, then rock side to side so the arm swings across and back.
4. Finally let the arm circle, a small circle one way and then the other.
5. Let the arm come to rest, then stand back up.

Form cues

• The weight and gravity do the work - your shoulder muscles stay switched off.
• The swing is driven by shifting your body weight, not by muscling the arm.
• Keep the circles small, about the size of a dinner plate.

Common mistakes

• Actively lifting or muscling the arm to make it swing.
• Using a weight so heavy that the shoulder tenses up to hold it.
• Swinging fast or wide.

Safety: Stop and message your physio if the pain becomes severe, is constant through the night and getting worse, or the arm feels weak or numb.