Mobility · Baseline Mobility
Shoulder CARs
Shoulder joint health, full range of motion maintenance
Minimum Effective Dose
50s
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
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
Smooth arcs, no corners.
Make the circle smaller before you make it faster. Slow down through clicks.
- Stand with one arm by your side
- Slowly trace the biggest circle you can with your arm
- Move through every degree of the range
- Slow down through any clicks or tight spots, because that's where the work is
Variants
Easier
Smaller circles.
Keep it pain-free. Speed doesn't matter. Smoothness does.
Harder
Biggest circle you own.
Tension through the full arc. Pause at the hard spots.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.