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.

Move Better Monday: PAILs/RAILs Contractions to Expand Range of Motion

Progressive and Regressive Angular Isometric Loading (PAILs/RAILs) is a tool I implement with clients in order to improve active range of motion over time. Unlike most "mobility" drills (which are usually not actual mobility drills), PAILs/RAILs use voluntary contractions to help pull you deeper into ranges of motion that you're not able to initially build tension in.

Just like any other modalities, you'll see transient effects with PAILs/RAILs that'll wear off rather quickly if they're not performed on a consistent basis with intent. It's also imperative to hold passive stretches for longer periods of times than you normally would to allow stretch tolerance to improve.

While active contractions help improve your mobility, you can't reach your true mobility potentials without first having the prerequisite flexibility necessary. When attacking both PAILs/RAILs and passive stretching daily, you'll be amazed how quickly you could make physiological adaptations with your current range of motion.

Mobility is just like any other training stimulus we're trying to achieve. Force needs to be present in order to make adaptations. Similar to strength training, connective tissue also has to be introduced to progressive overload in an intelligent manner to see results. Interested in learning more? Check out the Par Four Performance Virtual Kinstretch Group to improve your mobility today!

Move Better Monday: Seated Shoulder CARs

Shoulder Controlled Articular Rotations (CARs) work wonders for the shoulder (glenohumeral) joint because they train full flexion, extension, internal, and external rotation under voluntary muscular contraction. Constant exposure to CARs allows the shoulder to adapt overtime and develop a more resilient joint.

However, there is one main issue when it comes to executing your shoulder CARs properly.

I often find that clients are unaware of their body's position while performing these rotations, which leads to compensations that minimize the effectiveness of CARs. In the video below, I explain the common compensations I see with CARs and a seated variation to help eliminate any movement that isn't created by the shoulder.

Interested in learning more about CARs and how they can help improve the way you move and feel? Click on this link or subscribe below to receive a complimentary Virtual Kinstretch Class through Par Four Performance.