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    If you have pain in your back, do not do this exercise.

    • While holding onto a table or the back of a chair with your good arm, bend forward a little and let your injured arm hang straight down.
    • This exercise does not use the arm muscles. Rather, use your legs and your hips to create movement that makes your arm swing freely.
    • Using the momentum from your hips and legs, guide the slightly swinging arm back and forth like a pendulum (or elephant trunk), then in circles that start small (about the size of a dinner plate) and gradually grow larger each day as pain allows.
    • Do this exercise for 5 minutes, 5 to 7 times each day even while your shoulder is still tender from an injury or surgery.
    • As you have less pain, try bending over a little farther to do this exercise. This will increase the amount of movement at your shoulder.

    ByHealthwise Staff
    Primary Medical ReviewerWilliam H. Blahd, Jr., MD, FACEP - Emergency Medicine
    Specialist Medical ReviewerTimothy Bhattacharyya, MD

    Current as ofJune 4, 2014

    WebMD Medical Reference from Healthwise

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