Shoulder CARs

Shoulder CARs are controlled articular rotations for the shoulder joint. They train active range of motion and help the shoulder and rotator cuff learn to move smoothly through a full, pain-free circle.

Stand tall with your feet about hip-width apart. Let your free arm rest at your side. Bend the working elbow to roughly 90 degrees and keep the upper rib down and the torso quiet.

Start with the working arm in front of you. Slowly raise the elbow forward and up as high as you can without shrugging or leaning back. Continue the circle by bringing the elbow out to the side and then behind you, then lower it back down and sweep it across the body to the starting position. Reverse direction and repeat. Keep each circle slow, controlled, and as large as you can make it without pain.

Breathe normally throughout. Gently brace your midsection so your body stays still and only the arm moves. If this feels too hard, make the circle smaller or perform the drill lying on your back. If it feels too easy, slow the circle down even more or add a light pause at the most challenging point.

Fault: Shrugging the shoulder or hiking the neck to reach the top of the circle. Fix: Keep the shoulder blade relaxed and the neck long; reduce the size of the circle until you can own the motion without shrugging.

Fault: The torso twists or leans to chase the arm. Fix: Lock in your midsection and gently brace your abs so your body stays still; only the arm should move.

Fault: Rushing through the circle or using momentum. Fix: Slow down and make the circle last several seconds each way, feeling every part of the arc under control.