1 / 10
shoulder mobility
Shoulder Pendulum
Search GoogleThe shoulder pendulum is a low-load mobility drill, not a loaded shoulder exercise. Support the body with the opposite hand, let the working arm hang without muscular effort, and use a small weight shift to create easy circles.
- Primary
- shoulders
- Secondary
- rotator cuff, upper back
- Equipment
- bodyweight
- Mechanic
- isolation
Setup
- — Stand beside a bench, chair, or sturdy support and place the non-working hand on it.
- — Hinge slightly at the hips with a long spine and let the working arm hang loose below the shoulder.
- — Keep the circle area clear and begin with no weight in the hanging hand.
Execution
- — Shift the body gently to make the relaxed arm trace a small circle without actively swinging from the shoulder.
- — Complete the programmed time in one direction, then reverse while keeping the circle comfortable and small.
- — Stand up slowly, reset, and repeat on the other side if programmed.
Breathing & coaching
- — Breathe slowly and continuously while the arm remains relaxed.
- — Exhale longer if that helps reduce unnecessary neck and shoulder tension.
- — The body creates the motion; the shoulder and arm stay as relaxed as possible.
Progressions
- — Use a slightly longer pain-free duration after the movement stays comfortable.
Regressions
- — Make the circle smaller or omit the movement entirely.