Exercise & Balance
Unlock Shoulder Mobility: Gentle CARS Exercises to Relieve Stiffness
Shoulder CARS exercises gently mobilize the glenohumeral joint through its full range, relieving stiffness and improving the ability to reach and recover balance.
Shoulder CARS (Controlled Articular Rotations) are among the most effective exercises for maintaining shoulder health. The shoulder is the body's most mobile joint, and that mobility is essential for balance recovery and daily function.
Why Shoulder Mobility Matters
Balance Recovery: When you stumble, your arms fling outward to help regain balance. Mobile shoulders allow your arms to move through the full range needed for effective balance reactions.
Reaching and Carrying: Daily activities—reaching for items on shelves, carrying groceries, dressing—require shoulder mobility.
Assistive Device Use: Using a cane or walker requires stable, mobile shoulders. Shoulder stiffness leads to compensatory movements that affect gait.
Shoulder CARS Exercise
Setup: Stand or sit with your arm hanging at your side.
Movement: Slowly raise your arm to the side and rotate it in large circles, moving from the shoulder joint. Imagine drawing circles on a wall with your fingertips.
Direction: Perform 5 large circles forward, then 5 backward. Repeat with the other arm.
Range: Move through the largest pain-free range of motion. The circles should be as large as you can comfortably control.
Progression
Beginner: Perform smaller circles with light support.
Intermediate: Full-range circles without support.
Advanced: Hold a light weight (1-2 pounds) while performing circles.
Additional Shoulder Mobility Exercises
Wall Walks: Stand facing a wall and "walk" your fingers up the wall as high as comfortable. Hold for 10 seconds. Slowly walk back down.
Towel Slides: Hold a towel behind your back with one hand over your shoulder and the other behind your back. Gently pull the towel to stretch both shoulders.
Doorway Stretch: Place your forearms on each side of a doorway and lean forward gently to stretch the chest and front of the shoulders.
Common Mistakes
- Shrugging the shoulders (keep shoulders relaxed)
- Moving too quickly
- Using the torso to compensate (keep your body still)
Takeaway
Shoulder mobility is essential for balance recovery and daily function. Practice shoulder CARS daily to maintain the range of motion needed for confident, safe movement.