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.
