{"id":799,"date":"2020-05-08T11:47:15","date_gmt":"2020-05-08T03:47:15","guid":{"rendered":"https:\/\/yogaandmel.com\/?p=799"},"modified":"2024-05-17T12:39:26","modified_gmt":"2024-05-17T04:39:26","slug":"daily-routine-of-controlled-articular-rotations-cars-for-optimal-joint-health","status":"publish","type":"post","link":"https:\/\/yogaandmel.com\/index.php\/2020\/05\/08\/daily-routine-of-controlled-articular-rotations-cars-for-optimal-joint-health\/","title":{"rendered":"An essential daily routine of Controlled Articular Rotations (CARs) for optimal joint health."},"content":{"rendered":"\t\t
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An essential daily routine of Controlled Articular Rotations (CARs) for optimal joint health.<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Your teeth are important and you care for them by brushing morning and night and flossing (hopefully).\u00a0 My hope is that after you read this blog post, you will find the significance of taking care of your \u2018meat vessel\u2019 and start a daily routine to care for your joint health.\u00a0<\/p>\n

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First, let\u2019s define a joint.\u00a0 The most common in the body are called synovial joints. Joints are the connection at the end of bones and a sac called the joint capsule surrounds them.\u00a0 Joints move against one another to produce movement. A healthy joint lubricates the tissue and space within the capsule. \u00a0A joint\u2019s role is to express movement.<\/p>\n

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The joint capsule is the deepest \u2018stuff\u2019 of your joints.\u00a0 This is the place where we want to increase nutrients and effect change.

Healthy functioning joints are critical to be pain free and do all the things you want to do.<\/strong><\/p>\n

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How, you might ask, do you keep a joint healthy?\u00a0 As mentioned above, a joint\u2019s \u2018role\u2019 is to express movement.\u00a0 Force is the language our cells speak, and movement is what we say.\u00a0 Movement is lotion and lubrication.\u00a0Movement is the most important anti-inflammatory you have.<\/p>\n

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Does your Lifestyle fit your Exercise Routine?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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The problem therefore lies in our lifestyle.\u00a0 For most people, a day consists of sitting in a car, at a desk, and on a couch with hips at 90 degrees of flexion. It\u2019s no wonder that most people don\u2019t have good range of motion in their hips and shoulders.\u00a0<\/p>\n

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As biomechanist Katy Bowman<\/a> explains, ‘Exercise is often un-natural and repetitive forces, layering poor movement patterns, creating compensations and over-using a few joints, leaving us with more pain’.<\/p>\n

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To get \u2018fit\u2019 you may spend an hour of your day to \u2018x\u2019 fitness routine. However, that one-hour is not enough to undo the other fifteen hours of your day, and exercise can be part and parcel of the problem.\u00a0 \u00a0<\/p>\n

Dr. Andreo Spina, founder of Functional Range Systems<\/a> is famously quoted, it\u2019s not the exercise routine that we are doing as such, but the bodies we are doing them in. \u00a0\u00a0\u00a0<\/p>\n

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Functional Range Conditioning has made an imprint on the fitness and training community over the past years.\u00a0 The premise is simple – control yourself.\u00a0 The mantra is control, create, and expand.\u00a0 Coming from a yoga background, flexibility is in good supply, we typically do what we are good at.\u00a0 The only \u2018problem\u2019 with flexibility is that it is passive.\u00a0 Mobility on the other hand is having articular strength and neurological control<\/em><\/strong>.\u00a0<\/p>\n

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Flexibility = passive\u00a0
Mobility = active<\/strong><\/h3>\n

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The backbone of the FRC system is a daily joint mobility routine, called CARs<\/strong>, which stands for Controlled Articular Rotations.\u00a0 By moving your joints through their biggest range of motion daily and exploring their outer ranges, it will help to bring nutrients into the joints.\u00a0 It also helps to remind your nervous system that you\u2019re using these ranges of motion, so that it doesn\u2019t take it away.<\/p>\n

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Why? Force is the language cells speak \u2013 and movement is what we say.\u00a0<\/p>\n

If you don\u2019t use it, you will lose it.<\/strong><\/h3>\n

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\u00a0Our bodies are smart and we have an efficient nervous system that doesn\u2019t want to exert extra energy if it doesn\u2019t have to.\u00a0 So if you never move your joints through their entire range, you will end up losing that range of motion.\u00a0<\/p>\n

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Doing your CARs every day will remind your nervous system, ‘hey, I\u2019m using this; don\u2019t take it away from me’.\u00a0 Doing your CARs daily will help to maintain your current range of motion, it will help to improve articular health and longevity, it also helps you to screen for any movement problems, and it\u2019s great for rehabbing an injury you may have sustained.\u00a0<\/p>\n

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It\u2019s the perfect accompaniment to whatever it is you like to do.\u00a0 Learn to control your joints and ranges of motion. Develop articular independence before joint interdependence.\u00a0\u00a0<\/p>\n

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I still love yoga, movement practices, and strength training. My style of teaching has changed over the years, but I still incorporate yoga, mindfulness, and various smart training techniques from the FRC systems.<\/p>\n

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Learn your simple every day CARs Routine<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Hopefully you\u2019re psyched about doing your CARs now, here\u2019s a link to my youtube<\/a> that goes through a basic CARs routine in detail. See the video above.\u00a0<\/p>\n

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If you want more to learn how to be pain-free, optimise your breathing, and movements so that you can do all the things you love to do, better. I can help you! I teach online and in-person sessions to help people move better, feel better, and do life better.\u00a0<\/p>\n

Contact me<\/a> now to find out how.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Try my FREE online Core Challenge 7-Days to a Stronger Core. <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Move your joints daily for a pain free body and do the things you love to do! <\/p>\n","protected":false},"author":1,"featured_media":2247,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[38,39,40],"tags":[37],"class_list":["post-799","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cars","category-frc","category-mobility","tag-cars"],"yoast_head":"\nAn essential daily routine of Controlled Articular Rotations (CARs) for optimal joint health. - Yoga And Mel<\/title>\n<meta name=\"description\" content=\"Controlled Articular Rotations, CARs are an essential daily routine for your joint health. 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