{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Codman Pendulum Exercise",
      "kind": "common"
    },
    {
      "text": "Dumbbell Codman Exercise",
      "kind": "common"
    },
    {
      "text": "Pendular Shoulder Exercise",
      "kind": "common"
    },
    {
      "text": "Codman's Pendulum Exercise",
      "kind": "common"
    },
    {
      "text": "Shoulder Dumbbell Pendular Exercise",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "rotator-cuff",
        "role": "stabilizer"
      },
      {
        "muscle": "deltoid",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "trapezius-lower",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "circumduction",
          "flexion",
          "extension",
          "abduction",
          "adduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "rehabilitation",
      "mobility"
    ],
    "movement_patterns": [
      "mobility-drill"
    ],
    "mechanics": "isolation",
    "force": "not-applicable",
    "kinetic_chain": "open",
    "laterality": "unilateral",
    "planes": [
      "transverse",
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "bench",
      "chair"
    ],
    "required": [
      [
        "dumbbell"
      ]
    ]
  },
  "external_ids": {
    "wger": "1714"
  },
  "id": "oec:dumbbell-pendulum-exercise",
  "instructions": {
    "setup": [
      "Grasp a very light dumbbell in the hand of the target shoulder.",
      "Hinge at your hips to lean forward until your torso is at a 45- to 90-degree angle, supporting your other hand firmly on a sturdy table, bench, or chair.",
      "Allow the weighted arm to dangle perpendicular to the floor, completely relaxed, letting the light load provide gentle traction to the joint."
    ],
    "steps": [
      "Gently sway your hips and torso in small circles or forward-and-back rocking motions to initiate momentum.",
      "Allow the relaxed arm to swing passively in small, controlled circles or arcs driven solely by the movement of your body.",
      "Maintain a completely loose shoulder without actively contracting the deltoid or rotator cuff.",
      "Smoothly reverse the direction of the circles or switch to linear swings as prescribed."
    ],
    "breathing": "Breathe slowly and rhythmically throughout the movement to promote muscular relaxation in the upper body.",
    "cues": [
      "Let the arm dangle like a dead weight",
      "Move your body to swing your arm",
      "Keep your neck and shoulder completely relaxed"
    ],
    "common_faults": [
      {
        "fault": "Actively swinging the arm with the shoulder muscles rather than using trunk momentum.",
        "correction": "Keep the shoulder completely passive and initiate all motion through subtle rocking of your hips and torso."
      },
      {
        "fault": "Using too heavy of a dumbbell, causing reflexive muscle guarding.",
        "correction": "Use minimal load, typically 1 to 5 pounds (0.5 to 2 kg), or perform without weight if any muscle tension is felt."
      },
      {
        "fault": "Tensing the neck or hunching the non-working shoulder.",
        "correction": "Firmly support your upper-body weight on the stable surface and keep your neck relaxed in neutral alignment."
      }
    ],
    "safety": {
      "precautions": [
        "Do not use heavy resistance; this exercise is designed for joint mobilization and decompression, not strength training.",
        "Stop immediately if you experience sharp or pinching shoulder pain."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "per-side",
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "load",
          "reps",
          "rpe"
        ]
      },
      {
        "required": [
          "reps"
        ],
        "optional": [
          "load",
          "duration",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "per-side"
  },
  "name": "Dumbbell Pendulum Exercise",
  "previous_ids": [
    "oec:shoulder-dumbbell-pendular-exercise"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Shoulder Dumbbell Pendular Exercise",
        "url": "https://wger.de/en/exercise/1714/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Croak6728"
      }
    ]
  },
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "position": "bent-over",
    "stance": {
      "kind": "staggered",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A gentle rehabilitation and mobility exercise where the arm hangs relaxed with a light dumbbell while trunk sway drives small circular or pendular motions to mobilize the shoulder joint."
}