Thrower's shoulder: Codman pendulum and self-check
Cool-down for the track and field throwing unit focused on unloading the shoulder after throwing. Students do Codman pendulum exercises leaning on a bench and complete a simple mobility and discomfort self-check to prevent overuse injuries.
How to play
- Walk slowly swinging loose arms while collecting the equipment (1 min).
- Rest the opposite hand on a bench, lean the trunk forward and let the throwing arm hang (1 min).
- Codman pendulum: small circles in both directions and front-to-back and side-to-side swings, moving the body rather than the shoulder (2 min).
- Repeat with the other arm for balance (1 min).
- Self-check on the card: can I reach the opposite shoulder blade behind my back? Discomfort from 0 to 10? How many throws did I do today? (3 min).
Rules
- The arm hangs relaxed: if swinging hurts, make the circle smaller or stop.
- Discomfort of 4 or more on the scale is reported to the teacher.
- The bench is only for support, never for standing on.
Variations
Easier
Do only the front-to-back swings and an oral self-check.
Standard
Codman pendulum with both arms and a written self-check.
Harder
Relate the number of throws to discomfort over the last three sessions and propose a limit.
Adaptations
- Wheelchair users: lean forward from the chair and let the arm hang at the side.
- Lower back injury: do the pendulum resting the chest on a low vaulting box or against the wall.
- Reading or writing difficulties: do the self-check with colored faces instead of text.
Learning goals
- Unload the shoulder joint after throwing.
- Detect early signs of overload.
- Connect throwing volume with joint health.
Equipment for a class of 25
- gym benches: 8
- cards: 30
Teacher tip
Explain that the pendulum is used in physical therapy to move the shoulder without muscle effort. The self-checks give you data to manage throwing volume across the unit.
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