Instructions for CARs (controlled articular rotations)
Controlled Articular Rotations (CARs) are a type of joint mobility exercise designed to improve and maintain joint health, range of motion, and control. They involve slow, deliberate, and pain-free movements of a joint through its full range of motion while maintaining tension and control throughout the body.
We distinguish 3 main levels of CARs based on intensity.
Level 1 CARs
Description: These are the most basic form of CARs, performed without any props or external load.
Focus: The emphasis is on preventing compensation from other muscles not required for the joint movement.
Intensity: Body irradiation (muscle tension) is kept at about 30%.
Purpose: Ideal for beginners or as a warm-up, focusing on controlled and precise joint movement.
Level 2 CARs
Description: Props are introduced, but no external load is added.
Focus: Props — such as bracing the body against a wall, floor, or rig — are used to provide feedback and help the brain decouple muscle firing patterns. For example, a massage ball placed on the back during a hip CAR can indicate if the pelvis is rotating incorrectly.
Intensity: Similar to Level 1, but with added focus on correcting movement faults.
Purpose: Helps refine technique and ensure proper joint isolation.
Level 3 CARs
Description: These involve maximal intensity and may include light external resistance, such as squeezing a massage ball or using ankle weights.
Focus: The goal is to irradiate 100% intensity into the movement while avoiding compensation from other muscles.
Intensity: Maximum effort is applied to strengthen the joint's end ranges and improve control.
Purpose: Advanced level for those looking to build strength and control at the outer limits of their joint's range of motion.
Each level builds on the previous one, progressing from basic control to maximal effort, making CARs adaptable for various fitness levels and goals.
How to Perform Controlled Articular Rotations (CARs)
Start with Proper Posture and Tension (Irradiation):
Stand, sit, or kneel in a stable position, depending on the joint you're working on.
Engage your core and create tension throughout your body. This helps isolate the joint you're working on and prevents compensatory movements from other parts of your body.
Focus on the Joint Being Worked:
Move only the joint you are targeting. For example, if you're doing shoulder CARs, avoid twisting your torso or moving your neck.
Move Slowly and Deliberately:
Perform the movement as slowly as possible to maintain control and feel the joint's full range of motion.
Avoid using momentum or rushing through the exercise.
Explore the Full Range of Motion:
Move the joint through its entire range of motion, reaching the end ranges in all directions. For example, in a shoulder CAR, you would move your arm in a large circular motion, reaching as far as possible in all directions.
Maintain Pain-Free Movement:
Stay within a range of motion that is comfortable and pain-free. If you feel pain, reduce the range or stop the movement.
Breathe and Stay Relaxed:
Maintain steady breathing throughout the exercise. Avoid holding your breath or tensing up unnecessarily.
Examples of CARs for Different Joints
1. Shoulder CARs
Stand tall with your arms at your sides.
Slowly lift one arm forward and up as high as possible (shoulder flexion).
Begin to rotate your arm outward (external rotation) as you move it overhead and behind you.
Continue the circle, bringing your arm back down to your side.
Reverse the motion, moving your arm backward, then overhead, and finally back to the starting position.
2. Hip CARs
Stand or kneel on one leg, holding onto a stable surface for balance if needed.
Lift one knee up toward your chest (hip flexion).
Open the knee out to the side (hip abduction).
Rotate the leg outward as you move it behind you (hip extension).
Bring the leg back to the starting position.
Reverse the motion, moving the leg backward, outward, and then forward.
3. Spine CARs
Stand or kneel with your hands on your hips.
Slowly round your spine forward (flexion), then rotate to one side.
Extend your spine backward, then rotate to the other side.
Return to the starting position.
Reverse the motion, moving in the opposite direction.
4. Neck CARs
Sit or stand tall with your shoulders relaxed.
Slowly tuck your chin to your chest (neck flexion).
Rotate your head to one side, then tilt it backward (neck extension).
Rotate to the other side and return to the starting position.
Reverse the motion, moving in the opposite direction.
Tips for Effective CARs
Perform CARs daily or as part of your warm-up or cool-down routine.
Aim for 3-5 slow, controlled repetitions per joint.
Focus on quality over quantity—ensure each movement is smooth and controlled.
Gradually increase the range of motion over time as your mobility improves.
