Bent-Over Shoulder Pendulum
Bent over with one hand on a bench, let the other arm hang and swing it in small circles by rocking the body; a passive mobility drill in which the shoulder stays relaxed.
How to do it
Setup
One hand on a bench, hinged forward with a flat back, the other arm hanging straight down, relaxed.
Steps
- Rock the body gently so the hanging arm swings in small circles.
- Let the arm stay loose; the body drives it.
- Circle the other way, then switch arms.
Common mistakes
Lifting the arm with the shoulder: it hangs; the body sways it. Circles too big: small and easy. Rounding over the bench: hinge with the back flat and the supporting arm straight.
Breathing
Easy and steady.