Mobility for Shoulders – Controlled Articular Rotations (CARs)

Overview

Mobility for Shoulders - Controlled Articular Rotations (CARs)

A simple shoulder mobility drill: slow, pain-free arm circles with intentional palm rotations to move the ball-and-socket through its full range. Do both sides, adjust the path away from any sore spots, and use it to keep shoulders loose, reduce impingement sensations, and support strength or rehab work.

Level

Beginner to moderate

Targets

Shoulders

Step by Step Instructions

  1. Stand tall with one arm at your side, palm facing up.
  2. Bring the arm across your body and slowly raise it overhead; if you feel impingement or pain, adjust the path slightly away from the painful spot and continue only within comfort.
  3. At your top/end range, keep your hand facing the back wall, then turn your palm to face away from you.
  4. Sweep the arm backward in a large circle, continuing behind you and down until it returns to the front/start position.
  5. From the start, with your palm still facing away, begin to move the arm backward again; when you reach a point where it won’t move further, rotate your hand as needed to allow the arm to continue up and over, then bring it across your body back to the start (reverse direction).
  6. Move slowly and smoothly throughout; avoid painful ranges and work within what’s comfortable.
  7. Repeat for the other shoulder, performing the same two directions.

[Video Transcript]

Having healthy shoulders means not only keeping them strong with weight training but also maintaining full mobility to help prevent injury, or to aid recovery if you’re already injured. Because the shoulder is a ball-and-socket joint, it needs to move in multiple directions. Start with your hand and palm facing up, bring your arm across your body, and raise it overhead slowly. If you feel an impingement or pain, shift the path slightly to move away from the painful spot rather than through it. Lift as high as you comfortably can; if that’s your limit, stay there, but if you can go farther, keep your hand facing the back wall. Then turn your palm so it faces away from you and begin to move the shoulder backward, sweeping the arm all the way around until it returns to the starting position in front of you. With your palm still facing away, move the arm back again until you reach a point where it no longer wants to move without turning the hand; rotate the hand, bring the arm all the way up, and then around and across your body. Repeat in the opposite direction: raise the arm, turn the palm away, and circle back. If you encounter a sore point, adjust the path to avoid irritation and work within a comfortable range, expanding gradually over time. Practice on both shoulders and add this to your workout or rehab routine to keep your shoulders loose and mobile.

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