Improve Shoulder Mobility with Pendulum Swings

Pendulum Swings

Rep Range

Time Based

Hints

Position yourself behind a sturdy, armless chair. Stand with your feet hip-width apart, toes pointed slightly diagonal. With a straight back and a slight hinge at the hips, place one hand on the back of the chair for stability. Allow one arm to hang down freely towards the ground, while the other remains on the chair. Using a relaxed motion and letting gravity assist, begin to swing the free arm in gentle inward circles. After completing a few repetitions, switch to the other arm. Continue to alternate sides as desired.

Common Mistakes

Avoid any forceful or controlled motions with the swinging arm; the movement should be passive and relaxed. Ensure your back remains straight throughout and avoid any excessive forward hinging at the hips. Make sure not to lean too heavily onto the chair; use it mainly for balance and light support.

Breathing

Maintain a steady and relaxed breathing pattern throughout the exercise. Inhale deeply and exhale slowly, ensuring that you don’t hold your breath at any point.

Muscle Focus

Primary Focus Area

Shoulders