Pendulum movement is the simplest and most widely used shoulder movement since pendulum movement. Another name is "Codman Movement", which is named in memory of Dr. Codman who put forward this exercise method. Pendulum movement covers the life philosophy of "if you want to live, you must move", and it also conforms to the movement principle of "if you want to move, don't hurt". The movement is simple. The so-called "no move" refers to "pendulum movement", which has the convenience of "doing it anytime and anywhere" and can be regarded as a classic representative of all shoulder movements.

Pendulum movement uses the weight of the arm and moves with the help of gravity, so it is very safe. Stop at the painless range, so there is no special regulation on the angle that everyone can do, including the movement in circles. Some angles may be a little tight, but after repeated pulling, the tension will gradually ease; Individuals can see whether the activity angle has gradually increased through their own multi-day exercise records.

Although the more pendulum movements, the better, as long as it meets the basic requirements, there is no need to force it to be done hundreds or thousands of times, because pendulum movement is an introductory exercise and often needs to be combined with other lacing or muscle strength strengthening exercises. If you do it too many times in a short time, even a slight pendulum movement may still cause slight damage to the tissue; For strong people, you can tie a one-pound sandbag to your wrist or hold a mineral water bottle to increase the kinetic energy when swinging.

The main purpose of pendulum movement is to maintain the softness of various soft tissues on the shoulders. There are many directions of movement, so you can basically move to most muscles, ligaments and joints, but you don't do special exercises for specific parts.

Because it is mainly relaxation, relying on the swing of gravity has no effect on enhancing muscle strength. Pendulum movement is a gentle multi-directional movement. Compared with other large-angle or strong-pulling movements aimed at local adhesion, the effect of pendulum movement on relieving adhesion will be limited.

-pendulum motion-1. Lean forward, hold the chair back with your other hand, or lean on the table; At this time, the shoulders and arms of the affected side will naturally hang down. Leaning forward is to make room for the shoulders to move, so it is best to bend to 90 degrees, so that the shoulders can move to the maximum extent.

2. Use the movement of the body's center of gravity in tandem to drive the affected arm to swing back and forth, like a pendulum, and swing back and forth within the range of not feeling pain. The medical term is "flexion and extension". Try to relax your arms and don't push. 20 times each time.

3. Swing your arms horizontally from left to right; Medical terms are called adduction and abduction. 20 times each time.

4. On the premise of not causing shoulder pain, you can also add clockwise and counterclockwise wheel rotation, which is called "turning in circles" in medical terminology. Do at least 3 rounds a day, and if physical strength and time permit, you can increase it appropriately.

For the elderly with poor lumbar or knee joint condition, unstable blood pressure, inability to stand for a long time, or weak body, the way of leaning forward can be adjusted to lie prone on the bed, with the affected shoulder hanging out of the bed, or do pendulum movement, but the angle of adduction and bending will be limited.

If you can't bend over, standing and doing pendulum movement is like throwing hands, and the direction of movement is just swinging back and forth. Even so, there are still many people who often benefit a lot from throwing their hands, and the effect on the shoulders and other bodies is more worth looking forward to.

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