Prone Shoulder Car
Improve shoulder mobility with Prone Shoulder CARs! This exercise stretches & strengthens, increasing flexibility & range of motion.
The Prone Shoulder Car mainly works the shoulders, with help from the back and traps. No equipment needed: it uses just your bodyweight.
Prone Shoulder Car Muscles Worked
Primary
Side Shoulder (lateral deltoid); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Boxer Muscle (serratus anterior); Upper Traps (trapezius, upper fibers)
Prone Shoulder Car Variations and Alternatives
How to do the Prone Shoulder Car
Prone Shoulders CARs Stretching
Positioning:
Find a comfortable, flat surface to lie on. A yoga mat or carpet works well for cushioning.
Lie face down on the ground with your body fully extended. Your legs should be straight and your feet hip-width apart.
Place your arms out to the sides at shoulder height, bent at the elbows (a goalpost position).
Your forehead should gently rest on the ground.
Movement:
Begin by lifting one arm slightly off the ground while keeping your elbow bent.
Rotate your shoulder outward, extending the arm above your head while keeping it low to the ground.
In a controlled motion, move your hand back toward your shoulder as you rotate the shoulder back to the starting position.
After completing several repetitions with one arm, switch to the other arm and repeat the movements.
Focus on smooth, controlled motions and maintain awareness of your shoulder's range of motion throughout the exercise.
Perform 5-10 repetitions for each arm.
Tips:
Ensure that your head remains neutral and does not strain your neck.
Breathe steadily and avoid holding your breath as you perform the movements.
Adjust the pace according to your comfort level, aiming for slow and deliberate motions to maximize the stretch.
This exercise helps improve shoulder mobility and flexibility.
Prone Shoulder Car FAQs
What muscles does the Prone Shoulder Car work?
The Prone Shoulder Car mainly works the shoulders, with help from the back and traps. The main muscles are the lateral deltoid and posterior deltoid.
What equipment do you need for the Prone Shoulder Car?
None. The Prone Shoulder Car is a bodyweight exercise, so you can do it anywhere.
What are some Prone Shoulder Car variations and alternatives?
Similar exercises include the Prone Hip Controlled Articular Rotation, Prone I Stretch, Prone Thoracic Rotation and Shoulder Quadruped Car.
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