Also known as: shoulder cars, scapular cars, prone arm circles, shoulder mobility cars, prone shoulder rotations

What is Prone Shoulder CARs?

Prone Shoulder CARs are a controlled-articular-rotation mobility drill performed lying face down that improves shoulder and upper-back joint control and range of motion. It primarily targets the shoulders and back and is an easy-level exercise suitable for beginners and rehab routines.

How to Do Prone Shoulder CARs

  1. Assume prone position: Lie face down with legs together, forehead resting on the floor, hands on lower back palms up. Breathe evenly and relax the neck.
  2. Create tension: Generate upward tension through the arms and scapula; maintain muscular engagement before initiating elbow extension to protect the shoulder joint.
  3. Extend and rotate: Extend elbows until arms straighten, then rotate the humerus outward in a controlled circular motion while keeping tension and smooth breathing.
  4. Reach Y overhead: Continue rotation until arms form a Y overhead, palms facing down; do not force range - stop before pain and keep ribs grounded.
  5. Reverse slowly: Reverse the circular motion with controlled tension, returning to start; perform 5-8 slow reps and breathe to maintain shoulder stability.

Muscle Groups

Shoulders, Back

Description

CARs (Controlled Articular Rotations) Time under tension is key, don't rush through. Generate and maintain as much tension as you can throughout the whole range of motion.

Assume a prone position, legs together, forehead resting on the floor. Start with your arms relaxed, hands are resting on the lower back, palms facing upward.
Keeping the upward tension, extend your elbows until your arms are straight, and begin rotating them out to your sides in a circular motion. As your run out of range (arms should now be about 90 degrees from the body) Rotate your palms facing down, maintaining tension. Continue the circular motion, until your arms for a Y shape overhead, then reverse motion.
Keep your arms as far from the ground as you can.
Movement Group: Mobility
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Prone Shoulder CARs?

They enhance shoulder joint mobility, scapular control, and neuromuscular awareness while reducing stiffness. Regular practice improves overhead range, posture, and movement quality for pressing, pulling, and rehab work - ideal as a warm-up or daily mobility routine.

What common mistakes should I avoid?

Rushing the rotation, letting the scapula collapse, lifting the chest excessively, and forcing range into pain are common errors. Maintain tension, move slowly through full control, keep ribs grounded, and stop before discomfort to protect the shoulder joint.

How can I progress or modify Prone Shoulder CARs?

To progress, increase slow reps and range, add a light resistance band around the wrists, or perform standing/seated shoulder CARs for load management. For regressions, reduce range or do supine arm circles focusing on control and scapular engagement.