Discover how Controlled Articular Rotations (CARs) boost shoulder flexibility, reduce stiffness, and improve movement confidence. Simple steps you can do anywhere!
Focus Keyphrase:
shoulder CARs exercises
Shoulder Mobility
Shoulder mobility exercises are a key part of the Controlled Articular Rotations (CARs) training system. These movements use slow, deliberate circular actions to enhance joint range of motion, helping you feel less stiff and move more fluidly. As emphasized by fitness experts: “motion is lotion” for your joints. Regular movement is essential for joint health—when unused, joints become “dry” and tight. Consistent motion counteracts stiffness and potential creaky sensations.
**✅ Exercise Benefits:**
- Improved Joint Range of Motion: CARs explore your shoulder’s full movement capacity through controlled rotations.
- Reduced Stiffness & Discomfort: Slow, rhythmic motion lubricates joints for smoother movement.
- Increased Movement Confidence: Greater mobility reduces hesitation during quick actions (e.g., reaching or lifting).
- Enhanced Body Awareness: Focused movement sharpens mind-body connection and spatial awareness.
**▶️ Getting Started:**
- Position: Perform standing or seated.
- Key Principle: Prioritize slow, controlled motion. Resist rushing—each circle should take at least 5 seconds.
🔁 Exercise Steps:
- Starting Position: Relax shoulders with arms hanging naturally.
- Forward Circles: Gently roll shoulders forward → up → back → down while counting to five.
- Backward Circles: Reverse direction: down → back → up → forward for another 5-second count.
- Repetition: Repeat sequence 5–10 times.
🔄 Difficulty Adjustment:
- Easier:
✔️ Shorten circle duration or repetitions.
✔️ Take breaks as needed.
✔️ Perform seated. - Harder:
⚠️ Avoid forcing intensity. CARs prioritize joint health over effort—focus on smoothness, not strain!