Shoulder CARs (Controlled Articular Rotations)

Muscles Worked

Primary

Shoulders

Quick Cues

1

Slow controlled circles

2

Explore full range

3

Both directions

4

Keep movements smooth

Equipment Needed

Bodyweight

Stand tall with your arm at your side, fist clenched, and core braced.
Slowly raise your arm straight in front of you, then continue overhead.
Rotate your arm outward as it passes overhead and continue the circle behind you.
Bring your arm back down behind your body, completing the full circle.
Keep the movement slow and controlled, staying within a pain-free range.
Make the largest circle you can without compensating with your torso.
Repeat for the desired number of repetitions, then reverse direction.
Switch arms and repeat.

Common Mistakes

Not moving through the full range

Rushing through the circles

Shrugging the shoulders

Pro Tips

Move your hip through its full range of motion in a slow, controlled circle

Stand on one leg and draw the largest possible circle with your knee

Perform both clockwise and counterclockwise rotations

Your Progress

Variations

Hip Circle

90/90 Hip Switch

Leg Swing