What is a pendulum workout?
The shoulder is a major and important joint of the body. One passive shoulder exercise often prescribed during shoulder rehabilitation is called the pendulum or Codman exercise, developed by Edina Codman. It’s used to facilitate passive range of motion of the joint, and doesn’t require a muscle contraction.
What are Codman exercises?
The pendulum exercise, also known as Codman’s Pendulums, are frequently used for patients with shoulder pathologies to provide gentle joint distraction and joint oscillation to reduce pain.
What are pendulum circles?
To do a pendulum circle: Bend forward 90 degrees at the waist, using your uninjured arm to support yourself on a chair or table. Let the injured arm hang loosely toward the ground. Using the weight of your arm, start making small circles like a pendulum, keeping your arm loose and circling from the shoulder.
How long should you do pendulum exercises?
Let gravity gently sway your arm. Do not actively lift or move it with your shoulder muscles. Do the exercise 3 times a day, for 5 to 10 minutes each time, or as your healthcare provider told you to do.
What muscles do pendulum squats work?
Small changes in foot position allows you to target various areas of quads / glutes and hamstrings. The movement replicates the squat but removes the pressure from the lower back and only a small amount of weight is needed to create a high level of resistance. High rep ‘drop sets’ are perfect on the Pendulum Squat.
How do you make a pendulum on your leg?
Keeping your legs together and knees straight, raise your legs until they’re perpendicular with the floor. This is your starting position. Contract your abs and slowly lower your legs to the right, stopping just before your feet touch the floor. Pause for a count, then reverse the movement and repeat on the other side.
What are isometric exercises?
Isometric exercises are contractions of a particular muscle or group of muscles. During isometric exercises, the muscle doesn’t noticeably change length and the affected joint doesn’t move. Isometric exercises help maintain strength. They can also build strength, but not effectively.
When do you use pendulum exercises?
Any patient that is experiencing acute pain in their shoulder as a result of an injury or condition can benefit from pendulum exercises. In particular people suffering from rotator cuff injuries or shoulder surgeries need to use this exercise to relieve pain and preserve joint range of motion.
What is a finger ladder?
Finger ladders are physical therapy tools often used to progressively restore range of motion to the shoulder, elbow and wrist joints. Typically, these tools are used as part of a rehabilitation program after injury to the rotator cuff or other joint injury.
