Shoulder CARs
Shoulder joint health, full range of motion maintenance
Why it works
Controlled Articular Rotations (CARs) are the gold standard for joint health. Moving the shoulder through its complete range under tension sends a signal to the nervous system that this range is safe and should be maintained. Use it or lose it: CARs are how you keep it.
How to do it
- Stand tall with one arm at your side
- Slowly trace the biggest circle you can with your arm: forward, up, behind, and down
- Reverse direction. Keep it slow and controlled. If you hit a sticky spot, move smaller through that range rather than forcing it
- Move through every degree of the range
Variants
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Shoulder CARs?
The minimum effective dose for Shoulder CARs is 40s. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Shoulder CARs target?
It targets shoulder joint health, full range of motion maintenance. Done daily at its 40s dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Shoulder CARs worth doing if I only have a minute?
Yes. 40s is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of mobility work that still moves the needle, so short sessions done daily compound into real change.
How do I make Shoulder CARs easier or harder?
To scale it down: Smaller circles. To make it harder: Biggest circle you own.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
