15 Nov Strategies to Improve Mobility
As we age we all discuss how we feel like we are losing our flexibility and not as mobile as we used to be. But is there anything we can do about it? Of course!
Lets first discuss the difference between mobility and flexibility.
Flexibility is the the range that the muscle and tendons can stretch. Mobility is how well the joint can move through its range. To simplify it, think of flexibility as the passive range (where you don’t actively achieve it) and mobility as the active range which the muscles can control.
What are CARs?
Controlled – slow and steady movement
Articular – the joint surfaces
Rotations – the movement we create.
CARs stands for controlled articular rotations. CARs focuses on the ability to slowly control a rotatory movement of a joint. By doing so we can improve the control, increase strength through the whole range and improve mobility. This helps to keep the joints healthy by moving the synovial fluid within the joint which lubricates the joint and nourishes the cartilage.
In the long run this improves both the active and passive range.
Shoulder CARs
- Start standing tall with core braces and hand by your side, thumb facing forward.
- Without moving the body, lift arm up to shoulder height.
- Continue to lift arm overhead, keeping bicep close to ear
- Once arm is directly overhead, twist the arm so thumb is facing forward and palm is facing outwards.
- Continue to rotate arm back to complete the circle
- Continue 10 times in each direction.
Hip CARs
Starting on all fours, shoulders over wrist and a knees over hips with a neutral spine.
- Engage core and lift leg up towards the same arm, keeping knee at 90 degree angle.
- Lift knee up and out to side without lifting hip to bring knee in line with hip.
- Maintaining knee height, rotate leg behind so that the bottom of the foot is facing the ceiling and front of thigh is facing the ground.
- To complete the circle, return knee down to starting position.
Continue 10 times in each direction.
Why CAR’s instead of Stretching?
Traditional stretching is a passive or active opening of the joint and lengthening of the muscles around the joint. CAR’s make you use the muscles around the joint to open it up and improves the nervous systems understanding of where the joint is in space and how to control it. By doing so it not only improves the mobility and available range but improves the control within the whole range, increasing the functional range of the joint.
Whether your recovering from an injury, training for a competition or just trying to maintain healthy joints CARs are crucial to implement into your routine to maintain happy and healthy joints. If you want more direction in how to best benefit from CAR’s, come see one of the friendly Physio’s at Physio Fit Studio.
Call: (02) 6674 4142