Pendulum Swing
- Stand to the side of a table and place the hand of your uninjured arm on it.
- Lean forward without rounding the back and allow the injured arm to dangle freely.
- Lightly move this arm forward and back.
- Starting in the same position, move your arm in and out (side-to-side).
- Starting in the same position, move your arm in circles, both clockwise and counterclockwise.
- Repeat the exercise with the other arm.
- Stand up straight and relax your shoulders, taking a few deep breaths if you need to relax.
- Stretch the injured arm across your chest, but below your chin; reach as far as possible.
- The uninjured arm helps by holding the elbow area of the injured arm.
- When performing this exercise, you should feel a stretch—not pain.
- This exercise involves a stretch band tied at the ends to make a three-foot loop.
- Attach one end of the loop to a steady object like a doorknob; stand to the side and hold the band in the hand of your injured arm.
- Bend your elbow to a 90-degree angle and keep it close to your body. Then, bring the forearm over the midsection of the body.
- Repeat the exercise with the other arm.
