Spine CARs

Knee CARs are controlled articular rotations, similar to Hip CARs or Spine CARs. They aim to improve the mobility and stability of the knee joint by actively engaging the muscles and nervous system in the movement. Unlike static stretches, CARs involve active rotational movements at the outer edge of the range of motion. This not only enhances flexibility but also improves neurological control and joint stability.

CARs stimulate adaptations in the joint and train the body to control movements at the extremes of the range of motion. Each repetition is performed with tension to signal the muscles and brain that these movements are safe and manageable. This active control helps prevent injuries and enhances movement quality.

In Knee CARs, the goal is to consciously use the full range of motion of the knee joint without assistance from other joints. The circular movements are performed with maximum precision to train control and stability. They are excellent for warm-up routines, promote kinesthetic awareness, and support long-term joint health.

Hip CARs (Controlled Articular Rotations) are a mobility exercise aimed at improving hip joint flexibility and control. Through slow, controlled movements, the full range of motion in the hip joint is utilized, activating the hip flexors, glutes, and adductors. This exercise is especially useful as a warm-up before more intense workouts or to enhance hip mobility and stability. Unlike static stretches, Hip CARs require active control, similar to dynamic mobility exercises like leg swings.

Jefferson Curls are a dynamic exercise that stretches and strengthens the back muscles as well as the hamstrings. By slowly bending the upper body, this exercise improves flexibility and stability in the back. Other exercises that stretch the posterior chain include Good Mornings or the Elephant Walk.