Prone Shoulders Cars
Prone Shoulders Cars Exercise Description
Prone Shoulder CARs (Controlled Articular Rotations) are slow, deliberate shoulder circles performed while lying face down to promote active mobility and joint control through your available, pain‑free range. The movement integrates the glenohumeral joint and the scapulothoracic articulation, coordinating flexion, abduction, extension, and both external and internal rotation. Primary tissues involved include the rotator cuff (supraspinatus, infraspinatus, teres minor, subscapularis) for humeral rotation and centration, with the deltoid guiding elevation, and the serratus anterior and trapezius assisting natural scapular motion. Prone positioning encourages a neutral spine and reduces compensations from trunk rotation or rib flaring. The goal is smooth, controlled arcs with steady breathing and minimal neck or lumbar movement.
- Muscle Groups: Rotator Cuff, Shoulders
- Target Muscles: Infraspinatus, Subscapularis, Supraspinatus, Teres Minor
- Assisting Muscles: Deltoid - Anterior, Deltoid - Lateral, Serratus Anterior, Trapezius - Lower Fibers
- Stabilizing Muscles: Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Rotator Cuff Stabilizers, Shoulder Abductors, Shoulder External Rotators, Shoulder Internal Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Front Rotator Cuff, Rear Rotator Cuff, Top Rotator Cuff
- Movement Direction: Rotational
- Muscle Position: Posterior
- Gender: Female
How To Do The Prone Shoulders Cars Exercise
‘- Lie prone with forehead on a folded towel, ribs gently anchored, and pelvis neutral. Keep legs long and glutes relaxed.
– Place one arm along your side, palm toward your thigh, elbow straight, shoulder relaxed away from the ear. The other arm rests comfortably.
– Lightly brace your midsection to avoid arching. Keep the neck neutral.
– Externally rotate the working arm (turn biceps/palm away from your body; thumb points up).
– Lift the straight arm slightly off the floor and sweep it forward and overhead into flexion, hovering without shrugging. Allow the shoulder blade to rotate naturally.
– At your highest comfortable point, begin internal rotation (turn biceps/palm toward the floor so the thumb points down) and continue the arc out to the side and behind into extension.
– Finish with the back of the hand near the hip.
– Reverse the path: extend slightly, abduct out to the side, externally rotate as you pass overhead, then lower in front to the start.
– Move slowly, maintain even breathing, and keep the torso still. Stay within a smooth, pain‑free range.
Prone Shoulders Cars Tips
‘- Anchor your ribs gently and keep your pelvis neutral to reduce trunk movement.
– Keep your legs long and glutes relaxed while lying prone.
– Start with the working arm along your side, palm toward your thigh, elbow straight, and shoulder relaxed away from your ear.
– Lightly brace your midsection and keep your neck neutral to avoid arching your back.
– Externally rotate first so your biceps/palm turn away from your body and your thumb points up before lifting the arm.
– Lift the straight arm only slightly off the floor and sweep it forward and overhead, hovering without shrugging.
– Allow your shoulder blade to rotate naturally as the arm moves overhead.
– At your highest comfortable point, begin internal rotation so your biceps/palm turn toward the floor and your thumb points down as you sweep out to the side and behind, finishing with the back of your hand near your hip.
– Reverse the same path on the way back: extend slightly, abduct out to the side, externally rotate as you pass overhead, then lower in front to the start.
– Move slowly with even breathing, keeping your torso still and staying within a smooth, pain‑free range.
Prone Shoulders Cars Beginner Introduction
Prone Shoulder CARs (Controlled Articular Rotations) are a floor‑based shoulder mobility drill performed while resting on the stomach. One arm travels in a full circular path in the air, exploring the shoulder’s available, comfortable range without rushing. The movement emphasizes precise control at the shoulder joint while the rest of the body stays relatively relaxed and quiet. Because the motion passes through reaching overhead, out to the side, and behind the body, it gently challenges how the shoulders, chest, and upper back work together.
This exercise highlights smooth coordination instead of brute strength. The smaller stabilizing muscles around the shoulder, along with the larger shoulder muscles, guide the arm through a steady arc, while the midsection and hips contribute by staying organized against the floor. Breathing remains calm and consistent so tension does not build up in the neck or lower back. Over time, this deliberate shoulder rotation pattern can support better awareness, control, and comfort throughout the shoulder’s daily movement range.