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Stiff in the Mornings? Try Controlled Articular Rotations!

Writer's picture: Prevail Rehab & PerformancePrevail Rehab & Performance
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Unlock Your Full Range of Motion with CARs


Feeling stiff in the mornings can be frustrating, but there’s a simple and effective solution: Controlled Articular Rotations (CARs). These movements are designed to explore your full range of motion and help loosen up your joints, making them a great addition to your daily routine.


What Are Controlled Articular Rotations?


Controlled Articular Rotations are deliberate, slow movements that take your joints through their full range of motion. By performing CARs with tension in your core and focusing on maximizing the movement, you can enhance joint health, improve mobility, and reduce stiffness.


How to Perform CARs


Here’s a step-by-step guide to performing CARs:

  1. Engage Your Core: Start by engaging your core to maintain stability throughout the movement.

  2. Move Slowly: Perform the rotations slowly and deliberately. This ensures you are controlling the movement and not relying on momentum.

  3. Maximize Range of Motion: Try to move through the fullest range of motion possible. This means reaching the limits of your flexibility in each direction.

  4. Maintain Tension: Keep a moderate level of tension throughout your body to support the joints as they move.


Examples of CARs


Here are a few examples of CARs you can incorporate into your routine:

  • Neck CARs: Slowly rotate your head in a circular motion, reaching the maximum extent of your neck’s flexibility.

  • Shoulder CARs: Move your shoulders in a controlled circular motion, ensuring you cover the entire range of motion.

  • Hip CARs: Stand on one leg and slowly rotate the lifted leg in a circular motion, engaging your core to maintain balance.


Benefits of CARs


  • Improved Joint Health: Regularly moving your joints through their full range of motion helps maintain joint health and functionality.

  • Increased Mobility: CARs can help improve your overall flexibility and range of motion.

  • Reduced Stiffness: Starting your day with CARs can alleviate morning stiffness and prepare your body for the day ahead.


Take Action Today


Incorporating Controlled Articular Rotations into your daily routine can significantly enhance your mobility and reduce stiffness, especially if you find yourself feeling stiff in the mornings. These simple yet effective movements are a great way to keep your joints healthy and functional.


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For more personalized advice or if you need additional help to get you feeling better, feel free to reach out! Visit prevailrehab.ca to contact us. Let's work together to improve your mobility and overall well-being!


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