top of page

RESOURCES

C.A.R.s

(controlled articular rotations)

Controlled articular rotations (CARs) are joint 'exercises' that are great for reducing pain and increasing range of motion (ROM). The joint capsules contain high numbers of mechanoreceptors 

ERIKA MOORE

“I'm a testimonial. Click to edit me and add text that says something nice about you and your services. Let your customers review you and tell their friends how great you are.  Testimonials provide a sense of what it's like to work with you, or what it's like to use your products and services. This can show people that you're credible and reliable, and can build trust with potential customers.”

HIPS

So many of us ignore the mobility and strength of our hips, and instead focus on the legs/glutes and back/core attached here. I cannot stress the importance of hip mobility enough, especially for athletes and high achievers. Try cycling through some of these hip exercises 3-4 times a week for 4-6 weeks for a BIG change in how your low back, legs, and performance feels. 

90/90 rotations

5-8 reps 3x/week

Standing hip CARS

5-8 reps 3x/week (ea. side)

90/90 heel taps

5-8 reps 3x/week (ea. side)

90/90 isometric holds

5-8 reps 3x/week (ea. side)

3-5 second holds

Int. rotation squat taps

5-8 reps 3x/week (ea. side)

Standing eagle stretch

2 min hold/ ea. side 3-5x/week

bottom of page