The Movements You Should Perform Everyday - Part II

Controlled Articular Rotations (CARs), as we know from last week's post, are staples in our daily routines. They train our joints throughout their full range of motion and help us feel better overtime. To piggy back that, I'd (Joe) like to tell a story about my own personal experience with CARs.

Last April, after completing one of my sessions, I felt an odd twinge in my lower back. I decided to do some stretching to try and alleviate my symptoms. However, this exacerbated the pain and made it worse than it previously was. I thought to myself "let's call it a day and see how it is later," and left.

Then something bad happened.

Each step I took my pain got progressively worse.  This continued until I was barely able to stand or bend forward. I was struggling, and needed help.

After deadling with this pain for a month, I took the Functional Range Release (FR) course, hosted by Dr. Andreo Spina. Through this course, I learned many valuable tools, including CARs. This revelation allowed me to create a daily routine for mobility training that compliments the physical activity that I do, whether it be training or sports.

After a few months of consistently doing CARs and training my mobility restrictions, I was finally pain-free. Along with this, I was also able to touch my toes effortlessly. As silly as that sounds, it's something I haven't been able to do consistently in years.

Now that I was feeling better, I slowly began lifting weights again. While continue my daily routine, I built my strength capacity to the point where I was able to deadlift 300-pounds again (the primary exercise that brought on my lower back pain).  

Now don't get me wrong, I still deal with the occasional flare-up and injury. However, they tend to happen in a predictable fashion with two main culprits being responsible. 

  • When I get lazy with my mobility work, the stiffness and pain I used to deal with likes to rear its ugly head.
  • When I push myself too hard in the gym past the appropriate dosage needed to achieve an adaptation.

These setbacks always reminds me that I need to train my mobility with more intent. Believe it or not, every time I get back on the wagon, my back always feels better.  

Moral of the story? Whether injured or not, it's in your best interest to train mobility seriously. Weight training is great, but it's not the only answer to feeling better. Our bodies are designed to move often. Your body will surely let you know if you've been abusing it for too long, trust me.

This week's video breaks down the second half of the daily CARs routine I practice. Check it out below!

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