Controlled Articular Rotations (CARs) by Dr. Andreo Spina | Victory Performance and Physical Therapy
ฝัง
- เผยแพร่เมื่อ 27 ก.ค. 2024
- This is taken from Functional Range Conditioning (FRC) and as taught to me by Hunter Cook. CARs, as defined by FRC, are active rotational movements at the outer limits of articular motion.
"It's like brushing your teeth - but for your joints" - Hunter Cook
Check out our website here: www.victoryperformancept.com/
Look at our other videos here:
• Torn ACL | Patient Te...
• Shoulder Injury | Pati...
Follow us here at our social media!
Instagram: / victoryperf. .
Facebook: / victoryperfo. .
About us:
Victory Performance and Physical Therapy is passionate about helping people move better. Whether you are trying to kick higher, lift heavier, or play with your grandchildren longer, we will use the most up to date research and training protocols to get you there in the shortest amount of time. Subscribe to our channel for fitness tips, tricks, fact checking, myth busting and workouts. - แนวปฏิบัติและการใช้ชีวิต
What you think about this exercises after 6 years? Did you improve it or they are still good? :) I am trying to find good mobility exercises and if this is it that I will not search further.
Hello! Thanks for the video. When you say tension, is it tightening the whole body while doing the movements? If yes, how hard? Thanks!
exactly. tightening your whole body. The level of irradiation (tightening is up to you)... for example, first thing in the morning when you are cold, maybe around 50-60% of your max. Hope that helps!
I'm curious about the 'why' of the body tension (irradiation) that is recommended for doing CAR's. I can't find any info as to why that's recommended. Why is that better than relaxing your body as much as possible (except for the joint you're working on)?
Great question. The idea is to drive more neural activation of motor units so that you can move the target joint through a bigger range of motion. Remember intent drives adaptation and there are times when you don't want to "max out" the irradiation... just like you don't alway want to max out how much you squat/bench/etc...
@@Victoryperformancept99Thanks a lot for the reply
Are the wrist CARs okay to do with a partial longitudinal ECU tear? What about with extensor tendonitis? Does anything need to be adjusted in these cases or if there's any pain? Thanks for the great video!
You don't want it to be painful. We recommend moving around the pain (avoid the pain). Let us know if that helps. And thanks for watching!
Should you tense up or ease up during the movements?
Tense up
If you are a beginner in CARs never start with most tension..Start slowly with slight tension..just focus on bracing the core and relaxed breathing(tune in)..Don't fully retract the scapulas when rotating the shoulders(especially for a beginner..just focus on your core)..Build tension progressively and be consistent..Everything will come in time.
how long did it take for you to begin noticing improvements in your mobility?
and thanks for the video, those damn hip internal rotation cars are so hard.
You should notice improved active range of motion within a few weeks. This program will not make you more "stretchy" though, but will help you move better within the range that you already have.
Thank you, that's what I'm aiming for, to improve my squat.