Reformer Shoulder CAR Exercises for Rotator Cuff Rehab
If you’ve been having difficulty trying to figure out how to fit in some Reformer work without it feeling forced, I find these shoulder CARs (controlled articular rotations) to be such an easy way to swap in. These Reformer exercises for rotator cuff are an easy way to build stability and strength while keeping things fun and feeling good.
This month’s superstar is Mel, an elementary school teacher with shoulder impingement, especially during Triangle pose in yoga classes. We’ve been working on scapular stability for a while and it was time to add in more strengthening as she was gaining ROM, especially in combined horizontal abduction with ER.
Mel had been ignoring her shoulder issues for over a year, and suffice it to say, it took us a while to build up to this point.
Keep reading to get a clear picture of how I structure my sessions to make Pilates + Physio one and the same.
Here’s are Mel’s Reformer Exercises for Rotator Cuff:
1) Soft tissue release: Dry needling, manual release, and/or gua sha to improve tension and fascial restrictions through the pecs, proximal biceps and deltoids. (10 min)
2) Scapular Activation on Reformer #1: Carriage Pull round back to connect the core with serratus anterior. Static shoulders here are an easy warm up. Cues for avoiding scapular elevation. (3 min)
3) Scapular Activation on Reformer #2: Overhead push-ups into Swan to work serratus and build up proprioception through flexion/extension ROM. I also tacked on some single arm overhead push-ups for strength building while we were here. (5 min)
4) Front Rowing on Reformer: Teardrops to transition into modified closed chain work and circumduction. Generally I keep a close eye on allowing the scapulae to move freely vs. locking them down. To make the flow go smoother I just have her sitting on top of the long box here. (3 min for both directions).
5) Prone Shoulder CARs on Reformer: Single arm working through ROM as able. (5 min for both arms).
We start off small with minimal rotation, then add in more as we go.
Set-up: one light spring with long box. This can be a lot of resistance for some people, so I suggest flexing the elbow slightly to shorten the lever and/or gearing out. Prone with lots of posterior chain energy and the non moving hand under the forehead. If you have the ability to use smaller loop for you straps I recommend making that switch.
Starting position: Prone with arm reaching down toward floor with shoulder in ER with supination. Legs in parallel (neutral hip rotation).
- Press forward into shoulder flexion as able before moving through circumduction.
- Move from ER to IR as shoulder approaches 90 degrees of abduction as able. Watch for the scapula getting stuck in elevation here. Allow the hand to rotate inside the strap and continue with circumduction and IR until the fingers are reaching back toward the feet.
- Rotate back into ER to bring that arm through shoulder flexion again back to starting position.
- Switch directions and be mindful of early scapular elevation as the shoulder abducts.
5) Homework: Practice shoulder CARs with no resistance and continue to work on banded shoulder stability exercises, specifically face pulls and T’s in ER.
See my other shoulder CAR options in my latest Instagram reel.
My Pilates Reformer Certification course for health and fitness pros, Foundational Reformer for Rehab is now approved for PT/PTA CEs in most U.S. states!
If you’re a PT/PTA in the U.S., see if you might be eligible to get CEs.
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