Pendulum (Codman) Exercises: Gravity-Assisted Shoulder Motion for Sore, Stiff Shoulders

Why pendulum exercises help (the principles)

• Gravity does the work (not your muscles): With the arm relaxed and hanging, the humeral head gently glides in the socket while the rotator cuff stays quiet—great for irritable tendons, bursitis, adhesive capsulitis, or early post-op phases (only as cleared by your clinician).

• Synovial “wash” & capsular glide: Small, rhythmic arcs circulate synovial fluid and coax a stiff capsule to move without compressive pinch.

• Pain modulation via gentle motion: Low-threat swinging reduces guarding in upper traps/pecs, often allowing a larger pain-free arc over time.

• Scalable: You control the arc size, speed, and direction—forward/back, side/side, and small circles.

How to do it (precise, range-aware)

1. Set up: Stand, hinge at the hips, support your non-working hand on a bench or counter. Let the sore-side arm dangle completely relaxed. Soften your knees; keep your neck long.

2. Movements (all pain ≤3/10):

   • Forward/Back gentle swings,

   • Side/Side gentle swings,

   • Small Circles clockwise and counterclockwise.

3. Dosage: 20–30 seconds each pattern (or ~10–15 passes), 1–3 sessions/day. Start tiny; increase only if symptoms settle within 24 h.

4. Pro tips: The body creates the motion—don’t shrug or actively lift the arm. If your clinician advises later-stage loading, you may hold a very light weight (0.5–1 kg / 1–2 lb) to smooth the swing—only if comfortable.

5. Modify/avoid: Recent fracture/dislocation, red-hot inflammation, or post-surgical restrictions not yet cleared—follow your surgeon/therapist’s protocol.

Limits of exercise alone

• Systemic drivers (sleep, stress, diet, metabolic health) still influence pain and recovery.

• Flares cap training load—people under-dose or stop without recovery support.

• Capacity gaps: Pendulums calm symptoms but don’t rebuild strength or scapular control; most plans need progressive rotator-cuff/serratus/lower-trap work.

• Tissue remodeling is slow: Tendons and capsules change over months, not days—consistency plus recovery and nutrition beats “exercise only.”

Why add nutritional correction

• Improve circulation: Support microvascular flow so the cuff, bursa, and capsule receive oxygen/nutrients after sessions.

• Promote repair: Provide structural inputs (e.g., collagen peptides, hyaluronic acid) that gentle motion “signals” into tissue remodeling.

• Reduce excessive inflammation: Keep day-to-day training tolerable and consistent.

• Avoid tissue damage: Antioxidant and matrix-support nutrients buffer oxidative/catabolic stress from repetitive loading.

Botanicals & nutrients often paired with shoulder-friendly rehab

(Blends traditional lore with published research; evidence ranges from promising to mixed. Check interactions and personal suitability with your clinician.)

• Ginger (Zingiber officinale): Long used in Ayurveda/East Asian medicine for circulation and “wind-damp” aches; standardized extracts show modest symptom support for some with osteoarthritis.

• Turmeric / Curcumin (Curcuma longa): Core Ayurvedic spice; bioavailability-enhanced curcumin has reduced arthritis pain and improved function in multiple studies; culinary turmeric alone is low in curcumin.

• Boswellia / Frankincense (Boswellia serrata): Ayurveda’s shallaki; standardized extracts associated with improved pain/function in osteoarthritis cohorts.

• Winter Cherry / Ashwagandha (Withania somnifera): Adaptogen for resilience; trials suggest immunomodulatory effects and symptom support that may aid training tolerance.

• Collagen Peptides (Type II focus): Provide peptides that may support cartilage and connective-tissue metabolism—useful alongside gentle joint motion.

• Hyaluronic Acid (oral): Contributes to lubrication/viscosity; often used to support smooth, comfortable shoulder motion.

• Cat’s Claw (Uncaria spp.): Amazonian tradition for “rheumatism”; small trials show short-term pain improvements, though the overall evidence base remains limited.

The practicality problem

• Food-only dosing is tough: Hitting research-like intakes of curcumin or ginger via meals every day is impractical.

• Pill burden & cost add up: Buying six–seven separate products (ginger, turmeric, boswellia, ashwagandha, collagen, HA, cat’s claw) means many capsules and a higher monthly spend—versus one comprehensive formula.

A convenient all-in-one option: Regenerix Gold™

Prefer pendulums + nutrition without juggling bottles?

• What’s inside: Hydrolyzed Type II Collagen, Hyaluronic Acid, and a proprietary blend of Ginger, Turmeric, Frankincense (Boswellia), Cat’s Claw, and Winter Cherry (Ashwagandha)—the same seven ingredients discussed above—combined to promote healthy joint and muscle function and support everyday recovery.

• Need only: 2–3 capsules daily.

• Price: $98 a bottle.

• Why it fits here: One product covering seven evidence-linked ingredients is simpler—and typically more cost-effective—than buying 5–7 separate supplements.

• Track record: Recommended by doctors and physical therapists internationally for about a decade (individual clinician views vary).

Supplements support healthy function; they don’t diagnose, treat, or cure disease. Check interactions (e.g., anticoagulants with turmeric/ginger/boswellia) and suitability with your clinician.

This week’s shoulder mini-plan

• Daily: Pendulums—forward/back, side/side, circles (both ways), 20–30 s each, pain ≤3/10.

• 3×/wk add-ons (as symptoms allow):

  • Scapular clocks (light band),

  • Isometric external rotation at side,

  • Wall slides with gentle upward rotation.

• If symptoms spike: Shrink the arc by 50% or switch to short bouts (10–15 s). If pain radiates past the elbow or night pain worsens, check in with your clinician.