In this video, we break down Controlled Articular Rotations (CARs) — the foundational mobility exercise in Functional Range Conditioning (FRC). This movement is designed to maintain and improve joint health by intentionally moving the joint through its full, available range of motion in a controlled, pain-free, and isolated manner.
Goals of Shoulder CARs:
• Increase joint awareness and control
• Maintain and expand usable range of motion
• Improve joint capsule health and neuromuscular connection
• Isolate movement to prevent compensations from surrounding areas

Key Points to Remember:
• Slow and Controlled: Quality over speed. This is not a race — the goal is deliberate, focused movement.
• Irradiation: Engage the rest of your body (about 30% intensity) to create tension and stability around the joint being trained. This helps reduce compensation and creates a safer training environment.
• No Compensation: Only the working joint should be moving. Lock down the rest of your body.
• Pain-Free Range: If you experience any pinching, sharpness, or pain, navigate around those areas. Respect your current capacity while working to improve it.