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What are Controlled Articular Rotations?

Controlled articular rotations

What are Controlled Articular Rotations?

Controlled Articular Rotations (CARs) are slow, deliberate joint movements designed to explore and expand the full range of motion of your joints. By actively moving each joint in a controlled circular pattern, CARs help maintain joint health, improve mobility, and reduce stiffness. These movements target the deepest layers of joint tissue, promoting better flexibility and strength.

CARs are ideal for athletes, injury recovery, and anyone looking to move pain-free. Picture it as drawing the largest circle possible with each joint while staying within your active range of motion.

Understanding Flexibility vs. Mobility

Is Flexibility the Same as Mobility?

Flexibility and mobility are different, even though people often mix them up. Flexibility is about how far your muscles can stretch, while mobility is about how well a joint moves through its full range of motion. Controlled Articular Rotations focus on moving your joints through their entire range in a slow and controlled way. CARs help build strength around each joint and improve how much you can move it. Unlike static stretching, which only focuses on muscle length, CARs build both strength and control, making your movement more useful and functional. Read more about flexibility vs. mobility.

Consequences of Poor Mobility

What Happens If You Ignore Mobility?

Ignoring your mobility can lead to problems like stiff joints or even injuries. When your joints don’t move well, your body tries to make up for it by using other muscles or joints the wrong way, which can cause pain or injury. By adding Controlled Articular Rotations to your routine, you can help prevent these issues. CARs make sure that each joint is moving well, reducing your risk of injury and helping your body stay healthy over the long term. Find out more about the importance of mobility.

What Are Controlled Articular Rotations?

What Are CARs and How Can They Improve Mobility?

Controlled Articular Rotations (CARs) are slow, careful movements that take each joint through its full range of motion. The goal of CARs is to see how much your joint can move while keeping the muscles around it active and stable. For example, moving your shoulder in a slow, big circle while keeping your core and torso still is a shoulder CAR.

CARs help keep your joints healthy and keep your nervous system aware of how your joints move. Doing CARs regularly helps you keep or even improve your range of motion, which might have been lost because of being inactive or from injuries. CARs also help produce synovial fluid, which keeps your joints lubricated and nourishes the cartilage. This makes them great for improving both active and passive mobility, helping you move more easily. Learn more about CARs and their benefits.

Three Controlled Articular Rotations to Add to Your Routine

1. Shoulder Controlled Articular Rotations

  • Stand or sit up straight.
  • Extend your arm in front of you, keeping your elbow straight.
  • Slowly move your arm up, then rotate it outward as you bring it back down in a big circle.
  • Keep the rest of your body still and only move your shoulder.
  • Do 3-5 circles in each direction. Watch a video demonstration.

2. Hip Controlled Articular Rotations (Hip CARs)

  • Stand with your hand on a wall or a chair for support.
  • Lift one knee up towards your chest, then slowly rotate it out to the side.
  • Once you reach your limit, start bringing your knee back behind you while staying balanced.
  • Keep the movement slow and make sure only your hip is moving.
  • Repeat 3-5 times on each side. Check out this hip CARs guide.

3. Neck Controlled Articular Rotations

  • Sit or stand up straight, with your shoulders relaxed.
  • Tuck your chin towards your chest.
  • Slowly rotate your head to one side, then look up as you continue the circle.
  • Keep rotating to the other side and then back to the start.
  • Do 3-5 circles in each direction. Learn more about neck mobility exercises.

What Sets CARs Apart from Other Mobility Exercises?

Why Are CARs Unique?

Controlled Articular Rotations are different from traditional stretching or other mobility exercises because they make you actively control your joint’s full range of motion. Instead of just holding a stretch, CARs make you use the muscles around the joint to improve movement and stability. This helps your nervous system understand and control how each joint moves, which makes your body more efficient.

CARs are also a key part of functional range conditioning. Unlike other exercises that may only stretch a muscle, CARs work on joint health and help you move in ways that are useful for everyday activities. This makes them a great choice for any fitness or recovery plan, whether you want to improve sports performance, recover from an injury, or just keep moving well as you get older. Read more about functional range conditioning.

Ready to Improve Your Mobility?

Adding Controlled Articular Rotations to your routine can really help you move and feel better. Whether you play sports, are recovering from an injury, or just want to stay healthy, CARs are a great way to improve your mobility and prevent problems in the future. If you’re not sure how to add CARs to your routine or want more personal advice, schedule an appointment with one of our experienced physiotherapists today. Let us help you move better and feel your best. Book an appointment here.

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Saunders Physiotherapy,Physical Therapist,Adelaide,SA