What is Prone Shoulder CARs?

Prone Shoulder CARs are a prone mobility drill using controlled articular rotations to improve shoulder and upper-back range of motion and joint control. It primarily targets the shoulders and back, emphasizing continuous tension and slow movement. Difficulty: Easy — suitable for beginners and daily mobility work.

How to Do Prone Shoulder CARs

  1. Assume prone position: Lie face down with legs together, forehead on the floor, and hands resting on lower back with palms facing up. Breathe steady.
  2. Create upward tension: Engage shoulder blades and press hands gently into lower back, generating upward tension before extending the elbows. Keep torso stable.
  3. Extend elbows: Slowly extend your elbows until arms are straight while maintaining tension; avoid shrugging shoulders or arching the low back.
  4. Rotate outwards: Rotate your arms outward in a controlled circular motion toward about 90 degrees from the body, keeping tension and slow pacing.
  5. Flip palms and reach: When near end range, flip palms to face down and continue lifting into a Y overhead, keeping arms as far from the ground as you can.
  6. Reverse with control: Reverse the circular motion slowly back to start, maintain tension and joint control; stop if sharp pain occurs. Perform 5–8 slow reps.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Prone Shoulder CARs?

Prone Shoulder CARs improve shoulder and upper-back range of motion, joint lubrication, and neuromuscular control. They reduce stiffness, enhance scapular mobility, and prepare the shoulders for load or overhead activity. Useful for daily warm-ups and injury prevention.

What are common mistakes when doing Prone Shoulder CARs?

Common mistakes include rushing the rotation, losing upward tension, shrugging the shoulders, arching the lower back, and using momentum instead of controlled movement. These reduce effectiveness and can cause discomfort—focus on slow, continuous tension and pain-free range of motion.

How can I progress or modify Prone Shoulder CARs?

Progress by increasing controlled range, adding light resistance bands, or adding isometric holds at end range. Alternatives include standing shoulder CARs, wall slides, banded dislocations, and scapular push-ups to build strength and mobility if CARs become too easy.