No, I am not about to tell you about cars. CARS stands for Controlled Articular Rotations. But what are these controlled joint rotations? These are exercises that work on mobility, with the aim of improving joint health and range of motion.
These are simple movements to be performed slowly and with total control of the gesture, without jerks or sudden or reckless movements.
The purpose of these exercises is to set the body in motion so as to stimulate the movement of synovial fluid, the natural lubricant of cartilage, the tissue that lines and protects bones to reduce friction. Good joint mobility depends on good cartilage condition, which should always be well “oiled” by synovial fluid. If the fluid is not kept moving with proper physical activity it will stagnate, going to compromise the proper movement and sliding of two adjacent bones.
Keep calm and control the movement
In the case of joint pain, starting to perform random movements in an uncontrolled manner can only worsen the situation. In these cases, the recommended mobility exercises are those to be performed slowly and with total control of each movement.
Controlled joint rotations are, as you might well imagine, based on performing rotational movements of the joints, so for example of knees or ankles. You must try to keep the joint fixed, motionless in one place and simultaneously perform circular movements. The more you can move away from the midline of your body, the more you will be able, with consistent practice, to increase your range of motion.
So we can define CARS as small rotations of a joint with the ultimate goal of increasing the joint’s range of motion.
The greater your range of motion, the looser and more fluid you will be in daily and sporting gestures.
Flexibility and mobility are not synonymous
Rather, they are two sides of the same coin. There is a correlation between flexibility and mobility but also a substantial difference.
Flexibility and mobility both refer to the ability to move one or more joints as far as possible without experiencing pain. In the first case passively so with the help of an external force that acts as a support to the movement: an elastic band, a towel or a flesh-and-blood person imprinting his or her force on your limb to increase your joint range. In the second case actively, thus relying solely and only on your own abilities and possibilities.
The quality of execution of a movement, from the simplest to the most complex, is closely related to mobility, which is fundamental to being able to perform a movement correctly and safely. It goes without saying that poor mobility and quality of movement greatly increase the risk of injury.
Why perform controlled joint rotations (CARS)
Controlled joint rotations (CARS) not only help increase mobility, but also improve joint health by keeping them well lubricated through the movement of synovial fluid. This helps prevent mobility problems by making the joints glide smoothly and naturally.
Another advantage of CARS mobility is the way the exercises are performed unilaterally. In other words, it means that each controlled joint rotation exercise is performed one side at a time. By doing so, you can better work on any imbalances between the left and right sides, trying to correct them and improving the mechanics of the movement.
This type of exercise is very useful for those seeking a daily level of wellness, for all athletes of any level, for those who were going through a rehabilitation phase, or for those who were feeling a bit stiff with the passing years.
The list that isn’t there
There is no list with a selection of the best CARS exercises because this list varies from person to person based on your starting level and the health of your joints.
Unlocking and mobilizing the hip for example is critical for running. Try this exercise as a warm-up before a workout.
Position yourself in a quadrupedal position, keep your back in a neutral position by activating your abdominal muscles. Keep your hips still and start lifting your right leg while keeping your knee bent at a 90° angle. Move your right leg sideways (imagine replicating the movement male dogs make when they raise their paw to pee) and then return to the starting position. Ideally you should draw a circle without ever losing the 90-degree angle with your knee. In this position you will feel your hips opening.
Perform 10 repetitions, also reversing the direction of rotation, with the right leg and then switch to the left. Do not rush, move slowly and rather focus on trying to increase the range of motion to be able to complete the rotation to the three hundred and sixtyth degree.
(Via Marathon Handbook)