Shoulder Quadruped Car

Quadruped Shoulder CARs (Controlled Articular Rotations)

Positioning:

1. Begin in a quadruped position on all fours.

• Your knees should be directly under your hips.

• Your hands should be positioned under your shoulders.

• Keep your back flat and engage your core.

• Your head should be in a neutral position, looking down at the ground.

Movement Instructions:

1. Raise One Arm:

   • Start by lifting your right arm off the ground, keeping it straight.

   • Keep your hips stable and avoid twisting your torso.

2. Draw a Circle:

   • Begin to rotate your arm in a circular motion.

   • Move your arm up, then draw it out to the side, and then bring it down and back, making a circular path with your shoulder joint.

   • Focus on the movement coming entirely from your shoulder.

3. Complete the Circle:

   • Continue making circles with your arm while maintaining stability in your core and hips.

   • Perform the movement slowly and with control, allowing your shoulder to experience the full range of motion.

4. Reverse the Direction:

   • After completing 5-8 circles in one direction, reverse the movement and draw circles in the opposite direction.

   • Ensure to keep your body stable throughout.

5. Repeat with the Other Arm:

   • Lower your right arm and repeat the same steps using your left arm.

Tips:

• Keep breathing throughout the exercise.

• Move slowly to allow your shoulder joint to adapt to the range of motion.

• This exercise enhances shoulder mobility, so focus on form rather than speed.

Sets and Reps:

• Aim for 2-3 sets of 5-8 repetitions in each direction for both arms.