Shoulder CARs (Controlled Articular Rotations) Kinetic Sports Rehab

"Hey, it's Jason from Kinetic Sports Rehab. I'm here today to show you the shoulder CARs. CARs stands for Controlled Articulated Rotations. Basically, it means we're gonna take our shoulder through the full range of motion and make sure we have control throughout the entire exercise. So you're gonna begin by creating a big brace in your core, even squeeze your glutes and your legs, right? We really wanna isolate the shoulder as much as possible here. So you're gonna begin by elevating the arm as high as you can. Then at the top, you're going to internally rotate your hand and begin to create the biggest arc. Watch my thumb, it's constantly rotating down here so that you can finish in full extension of the shoulder. Now notice my shoulder's not coming forward here or elevating too much, we wanna keep that kind of down in the socket as much as possible. Again, you're gonna raise your arm up, internally rotate the thumb, come all the way back into the biggest arc that you can while keeping that brace throughout your core and really isolating the shoulder joint here.

Now make sure there's no pain. If there is some pain, all you gotta do is decrease the range of motion, right, make a softer circle all the way through. It's really important that this is all painfree. And each time you make that motion, start to increase the amount of muscle contraction that you're doing, basically increasing the intensity throughout the motion. So start...pretending like the air's getting thicker and thicker and you have to fight a little bit harder to make this motion happen all the way through and you'll notice it's actually pretty tough to do. So, again, make sure it's all painfree. But that's our shoulder CARs. Give it a shot and be kinetic."

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