Our joints support all of our movements. Some joints don’t move at all, providing structural support, others have limited mobility while offering structural support too; and a third kind, called diarthrotic joints, have a full range of motion, allowing for the most movement, according to the Cleveland Clinic.
Our shoulders are among this third class of joints that should move with ease in most directions. They, however, tend not to get the TLC they deserve until they’re aching or mobility is impaired.
To know if your shoulder is working as it should, add this one move to your daily routine to keep the cartilage, tendons and ligaments in this critical joint at their peak.
Fitness Tip of the Day: Test Your Range of Motion With the Shoulder CAR
“A great test for you to do at home to see how (well) your shoulder is moving is the shoulder CAR, or controlled articular rotation,” said Karena Wu, doctor of physical therapy, Start TODAY trainer and orthopedic physical therapist.
While our shoulders should be able to move freely with 180 degrees of forward motion and sideways motion, said Wu, stiffness can limit that range of motion.
Why It Matters
When your shoulder can’t move at its full capacity, another body part that isn’t equipped to will often have to take over, explained Wu.
“A lot of times when your shoulders are not moving so well, and they’re not strong, your neck is substituting,” she said. “So that’s why you have a lot of neck and jaw or head pain if you don’t have great shoulder mobility.”
The shoulder CAR, she added, will activate the muscles and bones that make up the shoulder so that every body part can continue doing its job — and only its job.
How to Get Started
“The shoulder CAR can be done (with) five to eight repetitions, and you can do it daily to help improve shoulder range of motion,” said Wu.
- Start with your arms by your side and brace your core.
- Then, slowly and with control, lift one arm out in front of you and bring it up by your ear.
- Once there, flip your palm so it’s facing the opposite direction and complete the circular motion by continuing to swing your arm behind you and return it to your side.
If you’re unable to complete the exercise as described, try to do it within your available range of motion, Wu says. “It will help mobilize and stretch the tight tissues so that eventually, one would be able to perform it fully!” she adds.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.