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Pendulum (Flexibility)

  1. Lean over next to a table, with your left arm supporting your weight on the table.

  2. Relax your right arm and let it hang straight down.

  3. Slowly begin to swing your right arm in a small circle. Gradually make the circle bigger if you can. Change direction after 1 minute of motion.

  4. Next, swing your right arm backward and forward. Then move it side to side. Change direction after 1 minute of motion.

  5. Repeat these movements for about 5 minutes, or as directed.

  6. Switch sides and repeat if directed.

  7. Do this exercise 3 times a day, or as often as directed.

Man bending forward with one hand on table for support, swinging other arm in circle doing shoulder exercise.

Online Medical Reviewer: Raymond Turley Jr PA-C
Online Medical Reviewer: Stacey Wojcik MBA BSN RN
Online Medical Reviewer: Thomas N Joseph MD
Date Last Reviewed: 10/1/2022
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