Tall Kneeling Shoulder CARs
Tall Kneeling Shoulder CARs is a unilateral mobility exercise training the shoulder across the sagittal, frontal, and transverse planes, using Bodyweight.
- Laterality
- Unilateral
- Planes
- Sagittal · Frontal · Transverse
- Equipment
- Bodyweight
- Primary joints
- Shoulder
Demo video
01
How to perform it
- 1Kneel tall with your hips over your knees and hold a light weight or use bodyweight, then perform controlled articular rotations of the shoulder by moving the arm through its full circumferential range — forward flexion, external rotation, abduction, extension, and internal rotation. Move slowly and pause in restricted zones to breathe and earn more range, performing 3-5 circles in each direction per side. Avoid compensating through the thoracic spine or elevating the shoulder — isolate the movement to the glenohumeral joint and feel the entire shoulder capsule being mobilized.
02
Training profile
Fascial lines
Joints
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
Explore the library
Every tag is a doorway. Each link below opens a collection page listing every exercise that shares it. This is the connective tissue that lets one record rank for dozens of searches.
All Bodyweight exercisesSagittal-plane drillsFrontal-plane drillsTransverse-plane drillsSuperficial Back Line trainingSuperficial Front Line trainingLateral Line trainingSpiral Line trainingDeep Front Line trainingDeep Back Arm Line trainingSuperficial Front Arm Line trainingDeep Front Arm Line trainingSuperficial Back Arm Line trainingShoulder exercises