Beginner 2 min read

Shoulder CARs

Shoulder CARs (Controlled Articular Rotations) take the shoulder through its full rotational range under maximum tension. They serve as both a daily maintenance drill and an assessment tool — revealing restrictions you might not notice otherwise.

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Setup

  1. Stand tall with feet hip-width apart, core braced.
  2. Make a fist with the working arm, thumb wrapped over fingers.
  3. Create full-body tension — squeeze the opposite fist, brace the core, clench the glutes.

The Movement

  1. Raise — lift the arm straight out in front, keeping the elbow locked and fist tight.
  2. Overhead — continue the arc overhead, reaching as high as possible.
  3. Behind — rotate the arm behind you, turning the thumb to face away from the body.
  4. Down — lower the arm down behind you into full extension.
  5. Return — reverse the path back to the starting position.
  6. Complete all reps in one direction, then reverse.

Coaching Cues

What to feel:

  • Maximum muscular tension throughout the entire body
  • The shoulder joint moving through flexion, abduction, external rotation, extension, and internal rotation
  • End-range effort at every point of the circle — fight for every degree

Common mistakes:

  • Arching the lower back as the arm goes overhead — keep the ribs down
  • Bending the elbow to cheat through tight spots
  • Moving too fast — each rep should take 8–10 seconds minimum
  • Not creating enough whole-body irradiation
Tip

The tighter you squeeze everything else (opposite fist, core, glutes), the more range you’ll get at the shoulder. Irradiation is the key principle here.

Warning

If you feel a pinch or sharp pain at any point in the circle, reduce the size of the arc at that spot. Never push through sharp pain — work around it.

Video and animated demos coming soon.

Programming

Parameter Recommendation
Reps 3–5 circles per direction, per side
Sets 1–2
Frequency Daily
When to do it Morning routine, pre-workout, desk breaks, or anytime as joint maintenance

Progressions

  1. Beginner: Focus on a smooth, controlled path. Accept that range may be limited — consistency over time builds capacity.
  2. Intermediate: Increase whole-body tension and irradiation. Aim for maximum circle size.
  3. Advanced: Perform on one leg for balance challenge, or use a light wrist weight for increased loading.