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
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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