How to do a Shoulder CAR (controlled articular rotation)

Shoulder Car (controlled articular rotation) | Disclaimer: Yoga Framework™ recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise, yoga or mobility program. When participating in any exercise or program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. Educators at Yoga Framework™ are certified in Yoga, FRC and FRA (Functional Range Systems).

In this video, we walk you through a complete morning mobility routine designed to activate and strengthen your entire body, with a special focus on shoulder health. We take a deep dive into Shoulder CARs (Controlled Articular Rotations)—breaking down their purpose, proper technique, and how they help improve mobility, stability, and joint control. By practicing these slow, intentional movements, you’ll enhance your range of motion, reduce stiffness, and build better shoulder resilience for everyday activities and athletic performance. Whether you’re a fitness enthusiast, yogi, or just looking to move pain-free, this routine will set the tone for a strong and mobile day ahead!

The basic articulations:

  • Flexion and Extension
  • Abduction and Adduction
  • Internal and External Rotation

The Shoulder CAR (controlled articular rotation):

  1. Start standing or elevated in a seated position
  2. Keeping the arm straight, externally rotate the shoulder to end-range while taking it into full adduction
  3. Maintaining end-range external rotation, move the shoulder into flexion
  4. Begin to internally rotate the shoulder moving into abduction
  5. Continue internally rotating while moving into end-range extension and holding full rotation
  6. Maintain rotation and take the arm along side the body
  • Always express current end ranges
  • Repeat again or in the opposite direction if desired
About jeffrey posner

First certified in New York City, he then explored the practice of yoga and sacred geometry within the various lineages. He has since studied with the Ido Portal team and completed the Functional Range Systems FRC®/FRA® certifications. Jeffrey is the author of the Yoga Framework “course book”. He has been featured on Yoga Journal, Spartan TV and other prominent media outlets.

...