CARs (Controlled Articular Rotations) Tutorial

Описание: If this is your first time trying CARs, or you want to follow along with clear cues, this video is for you.

Most of the CARs (Controlled Articular Rotations) in this tutorial are demonstrated from a standing position. Knees and ankles are shown from a bench, and toward the end we move to the floor for spine CARs in a quadruped (all-fours) position. If getting on the floor isn’t comfortable for you, feel free to modify by placing your hands on a bench or another elevated surface.

The final movement demonstrates a hip CARs variation from all fours, giving you another option so you can choose what works best for your body.

These movements are designed to be practiced as a daily morning routine. If you have a specific problem area—such as your shoulders or hips—you can add extra reps for those joints throughout the day.

And remember: only work within pain-free ranges of motion. Do not push into pain—simply move around it. When pain is present, the nervous system often responds by protecting that area rather than allowing more range of motion. Continuing to push through pain can reinforce that protective response and, depending on the cause, may even lead to tissue damage.

Move with control, stay within your available range, and focus on quality of movement.

Enjoy the routine, and feel free to let me know how it’s going or drop any questions in the comments.