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All of your controlled articular rotations

Controlled Articular Rotations: Our Daily Class

A C.A.R.’s Routine is a systematic and objective solution to today’s sedentary lifestyle.

Our Ultimate Daily C.A.R.s Routine is an informative follow-along video for you to understand each C.A.R. and do it correctly.


Controlled Articular Rotations or C.A.R.’s can be thought of as active joint circles. C.A.R.’s were created by Dr. Andreo Spina and serve as a major component of the Functional Range Systems approach.

Regressions and progressions are always available by simply lowering the intensity or making the circle smaller.

We can change the position or orientation of gravity such as doing a side-lying hip C.A.R. instead of standing.

When Should You Do A C.A.R.’s?

The key is consistency over a long period of time. The morning is a great time to get your routine in setting you up for success for the rest of the day. The truth is you can sneak 3-5 reps of each joint throughout the day. For example, doing a neck C.A.R. in the elevator or ankle C.A.R.’s under your desk.

How Much Tension Should I Use For The C.A.R.’s Routine?

Here are 3 general guidelines for you.

Morning = 0-30% we are just getting things moving.

Warm Up = 30-70% we are working now but not putting in a maximum effort.

Training = 70=100% we are training. Use the same intent and intensity as your squats.


A C.A.R.’s Routine Is Always An Option

There will undoubtedly be a time when something in class is too advanced or even too easy. This is the perfect time to do some C.A.R.’s before transitioning to the next exercise shown in class.

In some of our classes in the Elite Video Membership, there is a detailed explanation of the exercise or setup that takes time. During this period more advanced people should be doing C.A.R.’s just to get reps in while they listen.

How Do I Know My C.A.R.’s Are Improving?

One of the most underrated aspects of your C.A.R.’s practice is the ability to self-assess daily.

We strongly suggest doing a monthly check-in with your C.A.R.’s by simply filming the routine and watching your video.

Set the baseline of where you are ASAP. Using a mirror for your practice is a great way to check in on your C.A.R.’s with little effort.

How Do I Progress My C.A.R.’s?

The first way is simply to add weight. Adding an ankle weight is a humbling experience and game-changer.

A hip C.A.R. with 1 lb ankle weights can give you a completely new relationship with your hips.

Adding reps is another obvious way to progress. If you are doing 3-5 a day start doing 10-15. Go slower and accumulate more time under tension.

Lastly, joining the Elite Video Membership is a no-brainer. We utilize different methods to take your mobility to the next level. You can start with a free trial today and feel exactly what we mean.

We include C.A.R.’s in both our Shoulder and Hip Mobility Guides


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