The Role of Controlled Articular Rotations (CARs) in Joint Longevity
Maintaining healthy joints is crucial for long-term mobility, injury prevention, and overall well-being. One highly effective yet often overlooked method for improving joint health is Controlled Articular Rotations (CARs). This technique, commonly used in Functional Range Conditioning (FRC), can help maintain and even enhance joint longevity.
What Are Controlled Articular Rotations (CARs)?
CARs are slow, controlled movements that take a joint through its full range of motion. Unlike passive stretching or static exercises, CARs actively engage the muscles surrounding a joint, helping to strengthen and maintain its functional capacity. These movements help improve neuromuscular control, increase synovial fluid circulation, and reinforce healthy joint function over time.
Why Are CARs Important for Joint Health?
Maintaining Range of Motion – As we age or become more sedentary, our joints lose mobility. CARs help preserve and even expand joint motion by keeping the tissues engaged and mobile.
Injury Prevention – Regularly moving joints through their full range of motion helps identify and address movement restrictions before they become problematic.
Improved Joint Resilience – CARs help strengthen the smaller stabilizing muscles, enhancing overall joint control and reducing the risk of injury.
Increased Circulation and Lubrication – Performing CARs stimulates synovial fluid production, which lubricates the joints and reduces friction between cartilage surfaces.
How to Perform CARs
CARs can be performed for nearly every joint in the body, including the shoulders, hips, knees, spine, and wrists. Here’s a simple example for the shoulder joint:
Stand or kneel with good posture, keeping your core engaged.
Extend one arm forward, then slowly move it in a controlled circular motion.
Rotate the arm as far as possible in all directions without compensating with the rest of your body and with no pain or pinch.
Perform 3–5 slow repetitions in each direction, focusing on control and range of motion.
Incorporating CARs Into Your Routine
For optimal joint health, CARs should be done daily, ideally in the morning or before physical activity. Even just a few minutes of CARs can have long-term benefits for joint longevity and movement quality.
If you're experiencing joint stiffness, pain, or restricted mobility, consider incorporating CARs into your routine or consulting with a professional trained in Functional Range Conditioning. As a chiropractor, I use CARs to help patients regain and maintain optimal joint function—if you have any questions, feel free to reach out!
Final Thoughts Your joints are designed to move, and CARs are one of the best tools to ensure they continue functioning well for years to come. By dedicating a few minutes each day to Controlled Articular Rotations, you can significantly improve your joint health, prevent injuries, and enhance overall mobility.
Ready to take control of your joint health? Start incorporating CARs today and feel the difference!
Book an Appointment Today! If you're looking for professional guidance on improving joint function, mobility, or overall movement quality, I'm here to help. Schedule an appointment with me today and take the first step toward healthier, more resilient joints!