A Deep Dive into Controlled Articular Rotations (CARs)

Imagine moving with the grace of a dancer, the power of an athlete, and the pain-free ease of someone who truly inhabits their body. This freedom of movement isn’t just a dream—it’s achievable through a practice called controlled articular rotations (CARs). Mastering CARs empowers you to take control of your fitness journey, instilling a sense of confidence and capability.

What Are CARs?

CARs are active, isolated movements designed to explore your joints’ full range of motion. Think of them as deliberate circles you draw with each joint, pushing the boundaries of your mobility in a controlled and mindful manner. Unlike static stretches, which passively lengthen muscles, CARs involve actively engaging the muscles surrounding the joint to create a “teaching tension.” This tension serves several purposes:

• Improved Joint Lubrication: The movement stimulates the production of synovial fluid, which acts as a lubricant for your joints, promoting smoother and more pain-free movement.
• Strengthening Supporting Structures: By actively engaging the muscles surrounding the joint, CARs help to strengthen the ligaments, tendons, and fascia that provide stability and support.
• Enhanced Body Awareness: The focused and mindful approach required for CARs heightens your awareness of your body’s movement patterns and the sensations in your joints and muscles. This proprioception (body awareness) allows for better control and coordination in all your movements.

Why Are CARs Important?

Our bodies are complex machines; like any machine, they thrive with regular maintenance. Daily activities, repetitive motions, and even the natural aging process can restrict our range of motion. This tightness can manifest as aches, pains, and limitations in our physical capabilities. CARs, as a form of regular maintenance, address these issues by:

• Improving Mobility: By actively moving through your entire range of motion, CARs help lengthen tight muscles, improve joint lubrication, and break down scar tissue. This translates to a more fluid and pain-free movement experience in daily activities and workouts. Think about reaching for that high shelf in the kitchen or squatting comfortably to pick something up—improved mobility makes these everyday tasks easier.
• Enhancing Joint Stability: Strong and stable joints are less susceptible to injury. CARs strengthen the muscles surrounding your joints, creating a stabilizing effect that protects them during exercise or even everyday movements. This is particularly important for athletes or those who engage in physically demanding activities.
• Boosting Body Awareness: As mentioned earlier, CARs require a focused and mindful approach. By paying close attention to the sensations in your joints and surrounding muscles, you better understand your body’s movement patterns. This heightened awareness allows you to identify areas of tightness or imbalance and adjust to improve your overall movement efficiency.
• Injury Prevention: Tight muscles and restricted range of motion contribute to injuries. CARs play a crucial role in preventing this by creating a more resilient and adaptable musculoskeletal system. Improving your mobility and flexibility through CARs makes you less likely to experience muscle strains, ligament tears, or joint pain, making them an essential part of any injury prevention strategy.

Benefits Beyond The Physical:

The benefits of CARs extend far beyond just improving your physical performance. Regularly incorporating CARs into your routine can lead to the following:

• Improved Posture: Tight muscles can pull your body out of alignment, leading to poor posture. By improving mobility and flexibility, CARs can help you achieve a more balanced and pain-free posture. Good posture improves your appearance and reduces stress on your joints and muscles.
• Enhanced Performance: Whether you’re a weekend warrior or a dedicated athlete, improved mobility translates to better performance. CARs can help you move with greater power, efficiency, and control in your chosen activity. For example, a golfer with increased thoracic spine mobility might achieve a greater swing range, while a runner with improved hip mobility might experience increased stride length and efficiency.
• Reduced Pain: Tightness and stiffness often lead to pain. By improving mobility and flexibility, CARs can help to alleviate pain and stiffness throughout your body. This can be especially beneficial for people who suffer from chronic pain conditions like lower back pain or headaches.
• Greater Confidence: Moving with ease and freedom naturally boosts your confidence. When you feel comfortable and capable in your body, it shows in all aspects of your life. You might find yourself tackling physical challenges with more enthusiasm or simply carrying yourself with a more confident posture.

How To Perform CARs:

Here’s a breakdown of how to approach CARs effectively:

• Start Slow: Begin with slow and controlled movements. Focus on feeling the stretch and engagement in the targeted muscles. Rushing through the movements defeats the purpose of achieving controlled mobility and heightened body awareness.
• Isolation Is Key: Isolate the joint you’re working on and avoid compensatory movements from surrounding muscle groups. This ensures you’re targeting the specific area and maximizing the benefits for that joint.
• Maintain Proper Form: Maintaining good posture and body alignment throughout the movement.

Here is Andres from Motive Training ATX demonstrating a few different CARs variations:

Do Your Controlled Articular Rotations (CARs!)

Controlled Articular Rotations (CARs) are a powerful tool for unlocking your body’s full potential. By incorporating them into your routine, you can experience a range of benefits that go far beyond just improving your physical performance. From enhanced mobility and pain reduction to better posture and increased confidence, CARs offer a holistic approach to improving your relationship with your body. With each session, you’ll feel a sense of accomplishment that will inspire you to keep going.

While the basic principles of CARs are easy to grasp, consider working with a qualified mobility trainer from Motive Training. We provide personalized guidance, ensure proper form, and design a program tailored to your needs and goals.

Remember, consistency is critical. By incorporating CARs into your routine regularly, you’ll embark on a journey of movement rediscovery. You’ll move with greater ease, feel more comfortable and capable in your own skin, and unlock a world of possibilities for a healthier, happier, and more fulfilling life.

Written by:

Motive Training Staff

Do you want us to show you how to do controlled articular rotations (CARs)? Use any of the contact forms on the Motive Training website, and we’ll show you why we’re one of the premier personal training organizations in the country. Let’s unlock the full potential of your upper body together, as part of our supportive and encouraging community.

We’ll teach you both how to move with purpose so you can lead a healthy, strong, and pain-free life. Our headquarters are in Austin, TX, but you can work with us online by signing up for KINSTRETCH Online or digging deep into one of our Motive Mobility Blueprints.