Starting your day with movement can make all the difference, especially when it comes to keeping your joints healthy and mobile. The Controlled Articular Rotations (CARS) routine is a fantastic way to ensure every joint in your body is moved through its full range of motion. Think of it as brushing your teeth, but for your joints! It clears the cobwebs, warms everything up, and prepares you for the day ahead. Here’s how you can incorporate this routine into your morning.
Neck
Start by standing in a neutral stance, imagining everything from your shoulders to your feet is set in cement. Begin by tucking your chin down to your chest, then scrape it along your collarbone to the right. Tilt your ear over your shoulder and continue the motion until your left ear is over your left shoulder. Reverse the movement, ensuring your neck goes through its full range without moving the rest of your body.
Spine
Cross your arms over your chest and, just like with the neck, move only your spine. Round your back, rotate to the right, then tilt your right shoulder back and around, lifting your elbows toward the sky. Finish by rotating back to the center and reversing the motion. The key here is to isolate your spine, keeping your hips locked in place.
Scapula (Shoulder Blades)
Cross your arms over your chest and, just like with the neck, move only your spine. Round your back, rotate to the right, then tilt your right shoulder back and around, lifting your elbows toward the sky. Finish by rotating back to the center and reversing the motion. The key here is to isolate your spine, keeping your hips locked in place.
Shoulder
With your palm facing forward, move your arm in the largest circle possible, guiding the motion with your pinky. When you reach your limit, let your shoulder rotate to complete the circle, then reverse the motion. This helps wring out any tension in the shoulder joint.
Elbow
Cross your arms over your chest and, just like with the neck, move only your spine. Round your back, rotate to the right, then tilt your right shoulder back and around, lifting your elbows toward the sky. Finish by rotating back to the center and reversing the motion. The key here is to isolate your spine, keeping your hips locked in place.
Wrist
Hold onto your wrist to prevent rotation and move only through flexion and extension. Start by bending your fingers down, move towards the thumb side, up into flexion, over to the pinky side, and back down. Repeat in the opposite direction. This movement targets the wrist, ensuring it moves fully without unnecessary rotation.
Fingers
Hold onto your wrist to prevent rotation and move only through flexion and extension. Start by bending your fingers down, move towards the thumb side, up into flexion, over to the pinky side, and back down. Repeat in the opposite direction. This movement targets the wrist, ensuring it moves fully without unnecessary rotation.
Hip
Using something for balance, move your leg across your body and lift it up as high as possible. Rotate at the hip, bringing your foot behind you, then reverse the motion. This targets the entire hip joint, crucial for maintaining lower body mobility.
Knee
Hold your knee in a jiu-jitsu-like grip and rotate your foot inward as you extend your leg, then rotate it outward as you pull your foot back in. This controlled motion focuses on knee health, ensuring the joint moves through its full range without strain.
Ankle
Point your toes down, roll your ankle in as you pull your toes up, then roll it out as you push your toes down. Reverse the motion. The goal is to maximize ankle mobility, which is vital for balance and gait.
Toes
Hold onto your wrist to prevent rotation and move only through flexion and extension. Start by bending your fingers down, move towards the thumb side, up into flexion, over to the pinky side, and back down. Repeat in the opposite direction. This movement targets the wrist, ensuring it moves fully without unnecessary rotation.
Why These Exercises Matter
By taking just a few minutes each morning to move each joint through its full range of motion, you’re not only warming up your body but also enhancing your mental map of how your body moves. The Morning CARS routine is your daily dose of joint care, setting the stage for a more mobile and pain-free day. So, give it a try tomorrow morning—your joints will thank you!
Practical Tips
- Consistency is Key: Incorporate these exercises into your daily routine. It doesn’t have to be a long session—even a few minutes can make a difference.
- Listen to Your Body: Pay attention to any pain or discomfort. These exercises should challenge you but not cause pain. Adjust the intensity as needed.
- Gradual Progression: Start with what you can manage and gradually increase the duration and intensity. Your hands and wrists will adapt and get stronger over time.
Integrate with Other Movements: Combine these specific exercises with your regular workouts to ensure balanced strength and mobility throughout your body.