Controlled Articular Rotations (CARs) - Shoulder
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- Опубліковано 15 лют 2016
- Shoulder CARs (Controlled Articular Rotations) - Kinetic Sports Rehab
"Hey, it's Jason from Kinetic Sports Rehab. I'm here today to show you the shoulder CARs. CARs stands for Controlled Articulated Rotations. Basically, it means we're gonna take our shoulder through the full range of motion and make sure we have control throughout the entire exercise. So you're gonna begin by creating a big brace in your core, even squeeze your glutes and your legs, right? We really wanna isolate the shoulder as much as possible here. So you're gonna begin by elevating the arm as high as you can. Then at the top, you're going to internally rotate your hand and begin to create the biggest arc. Watch my thumb, it's constantly rotating down here so that you can finish in full extension of the shoulder. Now notice my shoulder's not coming forward here or elevating too much, we wanna keep that kind of down in the socket as much as possible. Again, you're gonna raise your arm up, internally rotate the thumb, come all the way back into the biggest arc that you can while keeping that brace throughout your core and really isolating the shoulder joint here.
Now make sure there's no pain. If there is some pain, all you gotta do is decrease the range of motion, right, make a softer circle all the way through. It's really important that this is all pain-free. And each time you make that motion, start to increase the amount of muscle contraction that you're doing, basically increasing the intensity throughout the motion. So start...pretending like the air's getting thicker and thicker and you have to fight a little bit harder to make this motion happen all the way through and you'll notice it's actually pretty tough to do. So, again, make sure it's all pain-free. But that's our shoulder CARs. Give it a shot and be kinetic."
www.kineticsportsrehab.com
These feel sooooooo GOOD
good stuff! thanks
+SnakeC666 Thanks for checking it out!
pretty cool but what about the flexion/adduction part?
How many times are we supposed to do when you have shoulder pain? I did it three times and found a great relief on my left shoulder which was paining off and on. Should we do this only when we get pain in the shoulder or shoulders or daily?
Hi Mohana - Sets and reps can vary depending on the desired outcome and/or severity of injury, but generally a couple sets of 3-5 rotations is adequate in most situations. Please keep in mind the intensity of the movement needs to be controlled in such a way that avoids pain throughout all ranges of motion.
What’s the function of adding the “resistance” sensation to it? In other words, why is it important to act like the air is thick? Is it to add additional control or to help strengthen the muscles surrounding the joint as you bring them through the full ROM?
Irradiation - increasing motor unit recruitment makes it a more potent stimulus (would be one way of putting it) - means more drive for adaptation.
Thanks a lot sir . Could you please suggest a DNS practitioner in seattle ?
Dr. Krysann at our Fremont location. Her practice is rooting in DNS principles although she is not certified.
can this particular movement be done in reverse as well?
for sure!
is this good for rotator cuff health // shoulder tendonitis? thanks!
This exercises is intended to address general shoulder mobility. I can't make the claim that it will address shoulder tendonitis.
I do get pain once I twist the wrist and the arm starts going back, what should i do?
I would discontinue then. It's hard to say what is the best alternative since I do not know your goals/ history, etc. I recommend contacting a professional to find the best replace exercise to meet your needs.
Same with me. Did your shoulder ever get better or did you find out what was wrong?
No still hurts!! Can’t lift any heavy weights
@@antastic0 have you worked with a strength training programme on it? Let me know if you still have this problem, maybe I could help
What type of muscles are used in CARs?
To many to name. Key muscles around the Scapular-thoracic joint.
What if my shoulder pops (only the once) while doing this? Should I be concerned or is this normal?
had the same problem - fixed it with focusing on the hand (especially the thumb that I completely use the range of motion) while rotating
Sorry, was that not an external rotation? Because you said internal rotation but it appeared to be an external rotation. Is not an external rotation moving away from the midline of the body? Thank you
Great question! This movement can be tough to conceptualize, but this movement is indeed internal rotation of the shoulder joint!
Why internal instead of external rotation when arm is overhead?
Would such overhead internal rotation contribute to irritation of supraspinatus tendon and proximal bicep tendon?
do the same hand movement with your arm down by your side and you should understand hopefully