PENDULUM ARM CIRCLES
Strengthen and mobilize shoulder joints through circular arm movements in water.
How to Perform
- Stand in shoulder-high water with feet shoulder-width apart and spine neutral.
- Bend at the waist and hang your arm down toward the pool floor.
- Move your arm in a circle, first going clockwise for the prescribed duration.
- Then reverse direction and move counter-clockwise.
- Turn around to switch arms and repeat the exercise with the other arm.
Key Execution Cues
Remember: Keep the arm relaxed and let gravity assist. Move in smooth, controlled circles. Feel the shoulder joint moving through its range.
Safety & Precautions
Important: Avoid if acute shoulder injury. Do not force beyond comfortable range. Modify if experiencing shoulder pain.
Additional Safety Notes: Never force the movement. Stop if you experience pain. Keep movements smooth and continuous.
Exercise Modifications
Make it Harder (Progressions)
Increase circle size. Increase duration. Add resistance by cupping the hand.
Make it Easier (Regressions)
Decrease circle size. Reduce duration. Decrease speed.