Shoulder CARs

Controlled Articular Rotations for the shoulder — systematic exploration of full shoulder range of motion for joint health and mobility

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⚡ Quick Reference

Aspect	Details
Pattern	Mobility, CARs (Controlled Articular Rotations)
Primary Muscles	Deltoids, Rotator Cuff
Secondary Muscles	Trapezius, Serratus Anterior, Lats
Equipment	Bodyweight only
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Starting stance: Stand with feet hip-width apart
2. Posture: Tall spine, chest up, shoulders back and down
3. Arms: Hanging at sides, palms facing body
4. Core: Engaged, ribs down (no flaring)
5. Working arm: Start with one arm, thumb up (neutral grip)

Equipment Setup

Equipment	Setting	Notes
Surface	Flat, stable	Standing position
Space	Arm's length clearance all directions	Full ROM exploration
Clothing	Unrestricted shoulders	Tank top or t-shirt preferred

Setup Cue

"Stand tall, ribs down, shoulders packed — imagine your arm as a compass drawing the largest possible circle around your shoulder joint"

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🔄 Execution

The Movement

⬆️ Flexion/Elevation

What's happening: Shoulder flexion bringing arm forward and up

1. Keep arm straight, thumb pointing up
2. Raise arm forward and upward
3. Reach as high as possible overhead
4. Breathing: Inhale during elevation

Tempo: 3-4 seconds slow and controlled

Feel: Front and middle deltoid working, possible chest stretch

Key: Keep elbow locked, arm moving as one unit

🔝 Overhead Position

What's happening: Transitioning from flexion to abduction while overhead

1. Arm is fully overhead, bicep near ear
2. Begin external rotation (palm rotates outward)
3. Start moving arm out to the side
4. Breathing: Continue steady breathing

Tempo: 2-3 seconds for transition

Feel: Shoulder capsule stretch, rotator cuff working

Common error here: Arching lower back to compensate — keep ribs down

⬇️ Extension/Adduction

What's happening: Moving through abduction to extension behind body

1. Arc continues down to side (like lateral raise in reverse)
2. Continue behind body into extension
3. Internally rotate as you extend (palm faces backward)
4. Breathing: Exhale during descent

Tempo: 3-4 seconds

Feel: Posterior deltoid working, front shoulder stretching

🔄 Return & Reverse

What's happening: Complete the circle and reverse direction

1. Return arm to starting position at side
2. Repeat 3-5 times in this direction
3. Then reverse: start with extension, move to abduction, then flexion
4. Switch arms and repeat both directions

Key: Reverse direction trains both rotation patterns

Key Cues

Primary Cues

• "Draw the largest possible circle" — maximize ROM exploration
• "Move slowly with no momentum" — this is active controlled mobility
• "Ribs stay down, no arching" — prevents lumbar compensation
• "Arm stays straight, elbow locked" — isolates shoulder movement
• "Scapula can move naturally" — don't pin it down

Tempo Guide

Goal	Tempo	Example
Mobility	3-4s per phase	Slow, controlled, full ROM
Joint health	4-5s per phase	Very slow, feeling every degree
Warm-up	2-3s per phase	Slightly faster but controlled

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Deltoids	All three heads active during full circle	████████░░ 80%
Rotator Cuff	Stabilizes and rotates throughout movement	███████░░░ 75%

Secondary Muscles

Muscle	Action	Activation
Trapezius	Scapular upward rotation during elevation	██████░░░░ 60%
Serratus Anterior	Scapular protraction and upward rotation	██████░░░░ 55%
Lats	Active during extension phase	█████░░░░░ 50%

Stabilizers

Muscle	Role
Core	Prevents torso compensation and rotation
Scapular stabilizers	Control scapular movement with arm

Shoulder Health

The shoulder is the most mobile joint in the body, which also makes it vulnerable. CARs train ACTIVE control through full ROM, building resilience and reducing injury risk.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Bending elbow during movement	Arm not fully extended	Not truly exploring shoulder ROM	Focus on locked elbow, straight arm
Arching lower back overhead	Lumbar compensation	Shoulder lacks true overhead mobility	Ribs down, core engaged
Using momentum/swinging	Ballistic movement	Not controlled CARs	Slow down dramatically
Shrugging shoulders up	Trap dominance	Shoulder blade compensating	Shoulders down and back
Rushing through ranges	Fast, uncontrolled	Missing the benefit	3-4 seconds minimum per phase

Most Common Error

Arching the lower back to get arm overhead — this indicates limited shoulder flexion. Keep ribs down even if it means your arm doesn't go as far back. True shoulder mobility is the goal, not fake range from spine compensation.

Self-Check Checklist

• Arm stays straight (elbow locked) throughout
• Ribs stay down (no lower back arch)
• Movement is smooth and controlled
• No shrugging or shoulder elevation
• Drawing the largest possible circle within these constraints

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🔀 Variations

By Position

Standing (Standard)

Component	Description
Position	Standing upright
Challenge	Full-body stability required
Best For	Functional mobility, true ROM assessment

Supine (Lying Down)

Component	Description
Position	Lying on back
Challenge	Ground provides feedback, prevents compensation
Best For	Learning the pattern, isolating shoulder

Quadruped (Hands & Knees)

Component	Description
Position	Hands and knees, one arm circles
Challenge	Weight-bearing, shoulder stability
Best For	Building shoulder stability under load

Regression Options

Variation	Change	Why
Supine Shoulder CARs	Lying on back	Ground prevents compensation
Smaller circles	Reduce ROM	Build control first
Bent elbow CARs	Allow elbow bend	Less demanding

Progression Options

Variation	Change	Why
End-Range Lifts	Pause and lift at end-positions	Build end-range strength
Loaded CARs	Light dumbbell (1-2 lbs)	Increase control challenge
Protracted CARs	Reach scapula forward	Adds serratus work

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps Per Direction	Rest	Frequency
Joint Health	1-2	3-5 each way	Minimal	Daily
Warm-up	1	3-4 each way	None	Before upper body
Mobility Development	2-3	5-8 each way	30-60s	Daily

Workout Placement

Program Type	Placement	Rationale
Upper body training	Start of warm-up	Primes shoulders for pressing/pulling
Shoulder-focused day	Before main work	Specific shoulder preparation
Morning routine	First thing AM	Restores ROM after sleep
Overhead athletes	Daily practice	Maintains overhead mobility

Frequency

Training Level	Frequency	Volume Per Session
Beginner	Daily	3 reps each direction, each arm
Intermediate	Daily	5 reps each direction, each arm
Advanced	Daily or 2x/day	5-8 reps each direction, each arm

Daily Practice Protocol

CARs Philosophy

Shoulder CARs should be part of your daily routine, especially if you do overhead pressing, throwing, or have a desk job. Daily practice prevents the gradual ROM loss that comes with aging and inactivity.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Supine Shoulder CARs	Learning pattern, prevents compensation
Arm Circles	Dynamic warm-up, less precision needed
Wall Slides	Guided shoulder flexion

Progressions (Harder)

Exercise	When Ready	Link
End-Range Shoulder Lifts	Can complete full CARs smoothly
Loaded Shoulder CARs	Want end-range strength
Hanging Shoulder CARs	Excellent mobility, want challenge

Alternatives (Same Goal, Different Movement)

Dynamic Shoulder Mobility

Alternative	Difference
Arm Circles	Less controlled, momentum-based
Shoulder Dislocations (with band/PVC)	Passive stretch, different pattern

Static Shoulder Stretches

Alternative	Difference
Doorway Pec Stretch	Passive chest/front shoulder
Sleeper Stretch	Internal rotation focus

Other CARs

Alternative	Joint Focus
Hip CARs	Hip joint health
Wrist CARs	Wrist mobility

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Pain in certain ranges	Reduce ROM, avoid painful positions
Rotator cuff tear	Potential aggravation	Consult PT, may need supine version
Shoulder instability/dislocation history	Risk of subluxation	Smaller ROM, avoid end-ranges initially
Frozen shoulder	Limited ROM	Work within pain-free range only

Stop Immediately If

• Sharp pain or pinching in shoulder
• Clicking or popping with pain
• Sensation of shoulder "slipping" or instability
• Numbness or tingling down arm

Safe Practice Guidelines

Guideline	Rationale
Never force ROM	CARs explore current capacity safely
Both arms equally	Even if one is more restricted
Pain-free movement	Muscular effort is okay, joint pain is not
Daily practice	Consistency builds long-term results

Normal vs. Concerning Sensations

Normal	Concerning
Muscular fatigue/burn	Sharp shoulder pain
Sense of "tightness" at end-range	Pinching or catching sensation
Deltoid and rotator cuff working	Shoulder clicking with pain
Stretch sensation in shoulder capsule	Numbness or tingling in arm/hand

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🦴 Joints Involved

Joint	Action	ROM Required	Focus
Shoulder (Glenohumeral)	Flexion, Extension, Abduction, Rotation	Full available ROM	🔴 Primary
Scapula	Upward rotation, protraction	Natural movement with arm	🟡 Secondary
Elbow	Maintained in extension	Minimal	🟢 Low

Shoulder Range of Motion Explored

Movement	ROM Goal	Average Healthy ROM
Flexion	Maximum available	180°
Extension	Maximum available	50-60°
Abduction	Maximum available	180°
External rotation	Maximum available	90°
Internal rotation	Maximum available	70-90°

Why Shoulder CARs Are Critical

The shoulder is the most mobile joint but also the most commonly injured in training. Shoulder CARs:

1. Maintain full ROM — critical for overhead athletes and lifters
2. Lubricate the joint — synovial fluid circulation
3. Build end-range control — where injuries often occur
4. Early problem detection — notice pain/restriction before it becomes serious

Joint Health Note

Daily shoulder CARs are especially important for anyone who bench presses, does overhead work, or has a desk job. These activities tend to reduce shoulder mobility over time — CARs counteract that trend.

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❓ Common Questions

Why do my shoulders "click" or "pop" during CARs?

Clicking without pain is usually harmless — often the rotator cuff tendon or bursa moving over bone structures. If there's NO pain, continue with awareness. Clicking WITH pain should be evaluated by a professional.

I can't get my arm fully overhead without arching my back — is that bad?

This indicates limited shoulder flexion, which is very common. DO NOT arch your back to compensate. Keep ribs down and work within your true shoulder ROM. It will gradually improve with consistent practice.

How is this different from arm circles?

Arm circles typically use momentum and are done faster. CARs are SLOW, controlled, and emphasize maximum muscular control at every point in the range. CARs build usable, controlled mobility; arm circles are more for dynamic warm-up.

Should I do both directions?

Absolutely yes. One direction emphasizes external rotation, the other internal rotation. Both are essential for balanced shoulder health.

My shoulders hurt when I bench press — will this help?

Often yes. Many pressing-related shoulder issues stem from poor shoulder mobility and end-range control. Daily CARs can help. But if you have acute pain, see a professional first.

How long until I see improvement?

Most people notice increased ROM and control within 2-4 weeks of daily practice. Joint health improvements are gradual but compound over months and years.

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📚 Sources

CARs Methodology:

• Functional Range Conditioning (Dr. Andreo Spina) — Tier C
• Functional Anatomy Seminars — Tier B

Shoulder Biomechanics:

• Shoulder joint mechanics research — Tier A
• Rotator cuff function studies — Tier A

Joint Health:

• Synovial fluid dynamics — Tier A
• Arthrokinematics — Tier A

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For Mo

When to recommend this exercise:

• User does upper body pressing or overhead work
• User mentions shoulder tightness or limited overhead mobility
• User has desk job (shoulders internally rotated all day)
• User is warming up for upper body training
• User wants shoulder injury prevention

Who should NOT do this exercise:

• Acute shoulder injury or recent surgery → Wait for clearance
• Severe shoulder pain → Consult healthcare provider first
• History of shoulder dislocation → Start very conservatively with PT guidance

Key coaching cues to emphasize:

1. "Draw the largest possible circle with a straight arm"
2. "Move slowly — 3-4 seconds per phase minimum"
3. "Ribs stay down, no arching your back"
4. "Shoulders stay down and back, don't shrug"

Common issues to watch for in user feedback:

• "I can't get my arm overhead" → Limited shoulder flexion, don't compensate with back arch
• "My shoulder clicks" → If no pain, okay; with pain, seek evaluation
• "One shoulder is way tighter" → Common, continue equal practice
• "I feel it in my neck" → Likely shrugging, cue shoulders down

Programming guidance:

• Pair with: Other CARs (hip, thoracic), then upper body workout
• Timing: Daily practice, and before upper body workouts
• Typical frequency: Daily, 1-2x per day
• Volume: 3-5 reps each direction, each arm

Progression signals:

• Ready to progress when: Can complete 5 smooth reps each way with full ROM
• Add: End-range lifts, light load, or protracted CARs
• Regress if: Pain, clicking with pain, or inability to control movement

Integration with other exercises:

• Excellent before: Bench press, overhead press, pull-ups, rows
• Pair with: Band Pull-Apart, scapular work
• Complements: Pressing/pulling by maintaining shoulder health

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Last updated: December 2024