Introduction

Shoulder CARs (Controlled Articular Rotations) are a joint-focused movement designed to improve mobility, increase flexibility, and strengthen the stabilizing muscles of the shoulder. Unlike passive stretches, CARs actively move the shoulder through its full range of motion under tension, enhancing joint health and muscular control. They’re ideal for athletes, desk workers, or anyone seeking to improve shoulder function and reduce stiffness.

How to Perform Shoulder CARs

1. Stand or sit upright with good posture.
2. Extend one arm straight forward with the palm facing up.
3. Begin to slowly raise your arm overhead while maintaining full tension in the muscles.
4. As your arm passes your ear, rotate the palm outward (externally rotate) and begin to move the arm behind you.
5. Continue the arc backward, keeping the arm straight and shoulder blade engaged.
6. Reverse the movement to return to the starting position, maintaining slow and controlled motion throughout.

Repeat on the opposite arm.

What Muscles It Strengthens

• Primary stabilizers: Rotator cuff muscles (supraspinatus, infraspinatus, teres minor, subscapularis)
• Support muscles: Deltoids, trapezius, rhomboids, and serratus anterior
• Secondary: Core and spinal stabilizers (to resist body sway)

CARs don’t build bulk but train your brain and muscles to control joint movement through all angles. This improves shoulder strength in a functional, stability-based way.

No Equipment Variations

No equipment is required for shoulder CARs. To increase difficulty:

• Perform slowly against light resistance (e.g., using a towel or isometric tension).
• Hold a small object to increase proprioceptive awareness.

Recommended Sets, Reps, and Daily Frequency

Beginners:

• 1 set of 3–5 reps per arm
• Once daily

Intermediate:

• 2 sets of 5–6 reps per arm
• Twice daily or after workouts

Advanced:

• 2–3 sets of 6–8 reps per arm
• Daily, especially before strength or overhead work

Focus on quality over quantity. Each rep should take 10–20 seconds, emphasizing control and smooth rotation.

How to Measure Improvement

• Increased range of motion with no pain or compensation
• More fluid movement and less joint noise or restriction
• Better shoulder control during other exercises like presses or pull-ups
• Postural changes, such as reduced shoulder rounding

Record videos periodically to compare range and control. You can also measure progress by assessing how close your arm stays to its ideal path during rotation without losing balance or rotating your torso.

How It Works

Shoulder CARs activate the nervous system and muscles responsible for joint control. By moving the shoulder through its full anatomical range under tension, you increase synovial fluid movement, enhance joint capsule function, and strengthen the surrounding stabilizers. This prevents stiffness, improves athletic performance, and reduces the risk of injury.

Conclusion

Shoulder CARs are a powerful tool for improving flexibility, stability, and long-term joint health. With consistent daily practice, they can transform how your shoulders move and feel. Whether you’re training, recovering, or maintaining mobility as you age, CARs should be a staple in your routine.