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Shoulder Mobility Exercise: 3 Essential Benefits of the Half-Kneeling Shoulder CAR

Shoulder health is a foundation for everything in the gym and life: lifting, throwing, reaching overhead, or even just picking something off a shelf. As a chiropractor in Winnipeg and athletic therapist, I use tools not only to treat pain but to empower movement. One of my favorites is the Half-Kneeling Shoulder CAR, a powerful shoulder mobility exercise. In this post, I’ll show you why it works, how to do it safely, and how it fits into rehabilitation or performance work here in Winnipeg.

Why Do CARs (and Why Half-Kneeling)?

Controlled Articular Rotations (CARs) are slow, intentional rotations through a joint’s working range. Dr Andrea Spinae popularized this form of mobility work. Unlike passively stretching a joint, you actively guide the joint with control. This helps build strength, joint integrity, and awareness of end ranges.

Doing this from a half-kneeling position adds stability. Because your hips and torso are anchored, the shoulder has to do the work without cheating from your trunk. In my St Vital chiropractor practice, this version is especially helpful for people who feel compensations in their back or scapula when doing standing shoulder drills. For patients coming in for shoulder rehab in Winnipeg, this is one of the simplest exercises to build long-term mobility.

How to Perform the Half-Kneeling Shoulder CAR

  1. Start in half-kneeling: one knee down, the opposite foot forward. Keep your spine vertical and core engaged.
  2. Let your shoulder relax into a neutral position.
  3. Rotate your arm outward (external rotation) and slowly lift it forward (flexion).
  4. At the top, initiate internal rotation, sweep the arm behind (extension), then return by reversing the path with external rotation.
  5. Move slowly and deliberately with no jerks or momentum.

Perform 3–5 reps per side. Over time, expand the motion as long as control remains solid. If any movement causes sharp pain, ease off and consider having a professional evaluate your shoulder at a sports injury clinic in Winnipeg.

Who Benefits from This Shoulder Mobility Exercise?

  • Athletes and fitness enthusiasts: In athletic therapy in Winnipeg, this drill is a staple, especially for those in overhead or rotational sports.
  • Patients recovering from injury: Integrated into sports injury clinic Winnipeg programs, CARs help rebuild controlled range of motion.
  • Office workers or posture-strained individuals: This exercise is a simple way to reduce stiffness from sitting all day.

When combined with chiropractic adjustments, soft tissue therapy, or strength training, Half-Kneeling CARs are a versatile shoulder mobility exercise that fits into both rehab and performance programs.

try out this shoulder mobility exercise: the half kneeling shoulder CAR

Tips, Progressions & Safety

  • Start with smaller circles and expand gradually.
  • Keep full-body tension to prevent compensations.
  • Add light resistance (wrist weights or bands) once you can move with control.
  • Prioritize quality and control over range.
  • If you’ve had past shoulder surgery, instability, or persistent pain, consult a professional before progressing before you start this shoulder mobility exercise.

Sports medicine research highlights that active, controlled joint movement as part of structured rehab often outperforms passive stretching for long-term function. That’s why I regularly use this in shoulder rehab Winnipeg treatment plans.

Where to Use It

This drill works well as part of a warm-up, mobility routine, or on dedicated shoulder days. Start with 1–2 sets of 3–5 reps per side. Consistent practice — even a few minutes daily — can make a noticeable difference in shoulder comfort and control.

Many clients have found this shoulder mobility exercise reduces stiffness between sessions at my Downtown Winnipeg chiropractor or St Vital chiropractor locations. It’s a small addition that pays big dividends for long-term health.

Watch the Demo

Half Kneeling Shoulder CAR | Improve Shoulder Mobility & Stability with Controlled Rotations

If you learn best visually, check out a video of Half-Kneeling Shoulder CARs video on YouTube. You’ll see step-by-step coaching cues and common mistakes to avoid.

Need Extra Help With Your Shoulder?

If you’re in Winnipeg and dealing with shoulder stiffness, pain, or recovering from an injury, this drill might only be part of the solution. At my clinics in St Vital and Downtown Winnipeg, I combine chiropractic care and athletic therapy to assess movement, address underlying restrictions, and create plans that keep you moving. Whether you’re searching for a chiropractor in Winnipeg, exploring athletic therapy in Winnipeg, or looking for a sports injury clinic Winnipeg, I can help you move better and recover faster.

👉 Book an appointment if your shoulder issues are limiting your training or daily activities.

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References & Reading