Rotator Cuff Pendulums are an initial-phase exercise used to improve functionality in the muscle group and create Glenohumeral Joint stability. The traction produced by the hanging weight increases passive tension in the joints associated tissues and upregulates activity of the nervous system, resulting in greater dynamic stability. This exercise is also indicated for those with Subacromial Impingement .
Starting Position:
Patient is bent over with the asymptomatic hand supported on a bench in front of them and the other grasping the weight and hanging freely
The exercise is then performed by gently swinging the weight (Dumbbell or Kettlebell) and allowing the Head of the Humerus to be distracted from the Glenohumeral Joint .
Pendulums Over a Barbell - to enhance the distraction force at the Glenohumeral Joint , a similar Pendulum technique can be performed while the arm is drooped over a BB so that is it pressed up into the Axilla
The Rotator Cuff Pendulums are already considered a rudimentary and highly accessible exercise. Further regression of this exercise may be subjective to the patient.
The following exercises can be used as a progression to Rotator Cuff Pendulums one exercise proficiency is achieved:
Banded Unilateral Lat Activations - a Lat exercise which may draw the head of the Humerus posteroinferiorly
Bottoms-Up Kettlebell Walk - isometric push/ stability exercise with or without perturbation