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Why:
CARs stands for Controlled Articular Rotations and regular practice of these will improve full-range shoulder mobility, strength and control. We will cover more videos like this in Level 2 Mobility. Positioning your body against the wall as shown will block your spine and hips from rotating. The only movement you must avoid doing here is back extension. Keep your glutes and torso braced to prevent any arching of your lower spine.
How to do it:
- Stand side-on against a wall with your closest arm extended behind your torso (palm facing up) and your closest leg lunging forward (closest hip and shoulder touching the wall).
- Squeeze your glutes to keep your lower back flat and engage your core muscles to keep your ribs held downward.
- Lift your outside arm up as close to your ear as possible, with your palm facing inward.
- When you cannot reach your arm any further, slowly start to internally rotate your arm as you bring your arm back toward your hips. As your hand reaches your hips, it will be in complete internal rotation (palm facing outward).
- Reverse this movement to reach your arm up as high as possible behind your torso with your arm internally rotated (palm facing outward). When you cannot reach your arm any higher, slowly start to externally rotate your arm as you bring your arm forward (palm facing inward by your ear).
- Perform 5 slow, effortful reps per side.