Your daily routine to maintain joint strength and mobility to keep your body moving well. CARs stands for Controlled Articular Rotations. When doing this routine, you want to be pain-free – especially no pinching on the closed-angle side fo the rotation (short side). To get the most out of your CARs, make any part of your body that is not doing the motion rigid and stiff.
After a weekend of playing, our bodies can wake up Monday morning a little stiff and tired. That doesn’t mean we don’t move. It means we give our bodies a little motion to help them recover stronger and feel better. Try these 4 mobility exercises to help keep you moving well.
How are your hips?
For the last few months, we have been playing with our hip mobility. A lot of our focus has been on rotation. Why? Because no other movement can be accessed or gained without it.
The hips move in 6 ways – extension (leg moves behind you), flexion (leg drives in from of you), adduction (legs squeeze together), abduction (legs move away from each other), internal rotation (thigh spirals inward), and external rotation (thigh spirals outward).
Below are a few videos that work with hip internal and external rotation. This is a great starting point for anyone looking for more freedom in their hips. Want more? Check out my full hip mobility program featured this week on the Koa Fit Online platform.
May Mobility – Week Four
This week, we are using a box (you can also use a chair) to assist us in some full-body stretches. Adding the box can help you focus on a deeper stretch in the body while giving you a more comfortable position to hold the stretch. Try these 2 out!
May Mobility – Week Three
Try this introduction to hip internal and external rotation PAILs/RAILs. The goal of these exercises is to create more space in the hip capsule. More space = greater capacity of movement.
May Mobility – Week Two
This week, we are looking at hip rotation. Try this hip internal rotation exercise to gain more mobility through the hip capsule. Then, follow it up with the cross-over step-up to strengthen that new mobility.
Hip Mobility Month – Week Four
For our last week, we have 3 new videos for you. Get your hips moving and give your low back and knees a break.
Hip Mobility Month – Week Three
We are working on our hip external rotation this week. If you are stiff in the hip when trying to cross an ankle over the knee (say to tie a shoelace), these are for you. Work on the end-range of motion and strength these muscles for better stability when walking and to help relieve low-back tension.
Hip Mobility Month – Week Two
This week, we are working on our hip rotation and our glute strength. Put these two exercise together for a great lower body warm-up before heading out on your hike, bike ride, or run.
Hip Mobility Exercises – Week 1
This week we are working on our hip abduction. Hip abduction is when one leg moves towards the side, or away from the center line. The most obvious and common ways we use this movement in our daily lives is when getting in and out of bed, in and out of the car, or side-stepping out of the way.
Weakness in this area can cause the hip to “cave” to the outside which causes the knee to dip inward when walking or going up steps. These 2 motions can lead to hip and knee pain.