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Shoulder CARS

IntermediateMobilityTier T2

Move your arm in the biggest circle you can control. Great for keeping your shoulder healthy.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

60 sec

Reps / Time

0 sec

Rest

30-60 seconds per circle

Tempo

Step-by-Step Guide

Set up

  • Stand with feet shoulder-width apart
  • Make a fist and tighten your whole body
  • Start with arm at your side

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Slowly lift your arm forward and up toward ceiling

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Continue the circle by reaching behind you

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Complete the full circle back to start

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Pause, then go the other direction

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Take 30-60 seconds for each circle

Breathing

  • Breathe normally
  • Never hold your breath
  • Breathe out through hard parts

Form Cues

  • Tighten your whole body
  • Move as slowly as possible
  • Make the biggest circle you can
  • Keep elbow straight
  • Keep breathing

Common Mistakes to Avoid

  • Moving too fast
  • Leaning your body
  • Not using full range
  • Holding breath
  • Relaxing body tension

Safety Information

Stay in pain-free range. Great for daily shoulder health.

Progressions

Add light resistance or pause at hard spots

Regressions

Make smaller circles or sit down

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.