Move Better Monday: Shoulder CARs with Foam Roller

Shoulder Controlled Articular Rotations (CARs) are an exercise I prescribe to all of my clients on a daily basis. For optimal shoulder longevity and maintenance of our mobility, it's important to move the glenohumeral joint throughout it's entire range of motion under voluntary muscular control. However, most people compensate good shoulder movement for other joint movements when training near their end-ranges.

Today's Move Better Monday breaks down how to quickly clean up any torso rotation with your Shoulder CARs by incorporating a foam roller into the movement. Check out the video below to learn how and why this is a great way to perform your CARs if you're a beginner!

Move Better Monday: Why We Use End-Range Lift-Offs

Over the past year, End-Range Lift-Offs have become a staple within my training programs. I firmly believe that everybody should learn how to strengthen their end-ranges of motion in controlled environments. The stronger we could get in challenging joint angles, the better chance we have at preventing injury in environments full of variability. The video below explains the hows and whys to End-Range Lift-Offs alongside an example of one of my favorite drills.

Move Better Monday: Hip CARs in Push-Up Position

With the Functional Range Conditioning system, we always talk about training as many different joint angles under voluntary muscular contraction. One of the newest positions I've been training Hip Controlled Articular Rotations (CARs) is through a push-up stance. While the position of these is the most challenging I've come across to date, I see a ton of merit in them when done properly.

Of course, these aren't meant for everybody due to the high demands of irradiation and multi-joint stability required. If you're able to position yourself properly however, I highly recommend giving these a shot. These Hip CARs will challenge you, but also give you a better feel on how to build sufficient tension while resisting any type of compensatory movement.

Move Better Monday: Tibia Rotation Regressions

Whether you're walking, running, lunging, squatting, or performing any other type of lower body movement, tibia rotation is important to maintaining lower extremity health.

I'd argue that it's also the most overlooked movement when it comes to assessment processes.

Lack of tibia rotation leads to compensatory movement at either the joint above and/or below. Load these positions repetitively over a long period of time and you're bound to injure yourself. Regardless of the joint you're addressing, it should work efficiently independently before you implement it into a global system.

Here's a great way to easily assess your active tibia range of motion and incorporate the appropriate drill to improve restricted ranges if present:

Move Better Monday: Choosing the Right Progression/Regression for Mobility Work

We should all strive to improve our mobility on a daily basis. There's no other way around it. The approach we take, however, needs to be addressed in an appropriate manner to ensure progress.

Far too often, I find people cranking into ranges of motion that they have zero business attempting. Not only do they feel awful in certain positions, but they also continue to irritate the joints that they're trying to improve. This leads to both frustration and doubt with the exercises they're prescribing to themselves.

Similar to our weight training, we need to do a better job of selecting the right variations to see progress with our joint health. If the drills we practice is too intense/uncomfortable, it will more than likely have a detrimental effect. We need to scale our drills based off our current limitations, which I break down in this week's installment of Move Better Monday.