Who should do Pendulum Swings for a shoulder exercise?

Anyone with shoulder pain or stiffness

How to do a Pendulum Swing:

With a small weighted object (full water bottle or free weight) in your hand, stand in a supported lunge stance and let your arm hang towards the floor. Keeping your arm as relaxed as possible, swing your arm in a circular pattern.

Why do Pendulum Swings?

The water bottle or free weight gives the shoulder a little distraction and the swinging helps with range of motion.


This is one of several stretches in our shoulder stretch video series for upper back, neck and shoulder stiffness and pain. You can find the entire series of exercises here: Shoulder Stretches for Injury Prevention