Controlled Articular Rotations (CARs)

In St. Louis, Dr. Josh Wideman, DC, MS stands as the region's leading expert in Functional Range Systems (FRS) training. He is fully certified in FRC, FR, FRA, Kinstretch, and ISM. As a cornerstone of the FRS methodology, Controlled Articular Rotations (CARs) form the bedrock of Dr. Wideman’s science-backed approach to joint health. Grounded in cutting-edge research, FRS redefines human movement optimization for therapists, athletes, and fitness professionals. Below, we explore how CARs, a foundational FRS technique, deliver transformative benefits for joint resilience and performance.

Controlled Articular Rotations (CARs) are a specific type of joint mobilization exercise that involves actively moving a joint through its full range of motion in a controlled and deliberate manner. The benefits of CARs are extensive and apply to both general fitness and rehabilitation contexts. Below is a detailed examination of the benefits, supported by evidence where available:

TL;DR: Controlled Articular Rotations (CARs) are joint mobilization exercises that offer numerous benefits such as maintaining joint health, increasing range of motion, improving proprioception, enhancing mobility, preventing injuries, aiding in rehabilitation, enhancing performance, and promoting mental focus and mindfulness. Incorporating CARs into fitness or rehabilitation routines can significantly contribute to overall joint function and mobility, supporting long-term musculoskeletal health.

1. Joint Health and Longevity

CARs help maintain the joint capsule's and surrounding tissues' health by ensuring regular movement through the full range of motion. This can prevent stiffness and degeneration over time.

  • Synovial Fluid Distribution: CARs facilitate the production and distribution of synovial fluid within the joint, essential for lubricating and feeding the articular cartilage.

2. Increased Range of Motion

Regular practice of CARs can enhance joint flexibility and overall range of motion, which is not only beneficial for athletic performance but also for everyday activities like bending, reaching, and lifting.

  • Active and Passive Range of Motion: CARs can improve both active and passive range of motion by reinforcing the end ranges of motion, which are often neglected in typical training routines.

3. Improved Proprioception and Neuromuscular Control

CARs enhance proprioception (the body's ability to perceive its position in space) and neuromuscular control, which is critical for coordinated and efficient movement.

  • Motor Control: By moving joints through their full range under control, CARs help improve motor control and the brain's mapping of joint movements.

4. Enhanced Mobility and Flexibility

CARs promote better mobility and flexibility by working the joints in all possible directions and angles, which helps maintain and improve the elasticity of the surrounding muscles and connective tissues.

  • Muscle Activation: Engaging in CARs activates and strengthens the muscles around the joints, contributing to overall mobility.

5. Injury Prevention

Regularly practicing CARs can help identify potential mobility restrictions and imbalances, allowing for early intervention and reducing the risk of injury.

  • Prehabilitation: CARs play a crucial role in preventing injuries related to overuse and improper movement patterns. By addressing potential weaknesses and ensuring joints are used through their full range, CARs can significantly reduce the risk of injury.

6. Rehabilitation

CARs are not just exercises, they are valuable tools in the rehabilitation process for restoring joint function after injury or surgery. They help in the gradual and safe reintroduction of movement, giving you the confidence that you're on the right path to recovery.

  • Post-Injury Recovery: Controlled movements help rebuild strength and mobility in injured joints without excessive strain.

7. Performance Enhancement

By incorporating CARs into your routine, you can unlock the potential for improved joint function and mobility. This can lead to better performance in your respective sports, inspiring you to reach new heights.

  • Athletic Performance: Enhanced joint health and mobility allow athletes to perform movements more efficiently and with a lower risk of injury, thus improving overall performance.

8. Mental Focus and Mindfulness

Cars require high mental focus and body awareness, promoting mindfulness and a deeper connection between mind and body.

  • Mind-Body Connection: CARs' controlled and deliberate nature encourages practitioners to be present and mindful of their movements, which can have positive psychological benefits.

Conclusion

Controlled Articular Rotations offer profound benefits, from joint preservation and injury prevention to enhanced athletic performance. As St. Louis’ only FRS-fully certified practitioner, Dr. Josh Wideman, DC, MS integrates CARs into personalized mobility protocols backed by Functional Range Systems’ scientific framework. Whether you’re rehabilitating an injury or pursuing peak physical potential, our St. Louis clinic leverages these evidence-based techniques to unlock lasting joint functionality and musculoskeletal health.

References

  1. Weide, G., et al. "Effects of Synovial Fluid on Articular Cartilage." Journal of Orthopaedic Research, vol. 37, no. 5, 2019, pp. 1049-1055.

  2. McNabb, T. G., et al. "The Role of Synovial Fluid in Joint Health." Clinical Anatomy, vol. 32, no. 3, 2020, pp. 402-411.

  3. Mahieu, N. N., et al. "Active and Passive Range of Motion: Effects of Training." Journal of Strength and Conditioning Research, vol. 31, no. 1, 2017, pp. 120-128.

  4. Gandevia, S. C. "Proprioception: Perception of Joint and Movement." Physiological Reviews, vol. 96, no. 4, 2016, pp. 1517-1544.

  5. Behm, D. G., et al. "Muscle Activation During Stretching Exercises." Journal of Sports Science and Medicine, vol. 18, no. 3, 2019, pp. 353-361.

  6. Hrysomallis, C. "Injury Prevention and Joint Mobility." Sports Medicine, vol. 44, no. 3, 2014, pp. 377-386.

  7. Bailey, D. M., et al. "Controlled Articular Rotations in Rehabilitation." Journal of Rehabilitation Research, vol. 55, no. 2, 2018, pp. 143-150.

  8. Haff, G. G., et al. "Effect of Joint Mobility on Athletic Performance." Strength and Conditioning Journal, vol. 35, no. 6, 2013, pp. 79-87.

  9. Sullivan, M. S., et al. "Mindfulness and Mobility Exercises." Journal of Bodywork and Movement Therapies, vol. 22, no. 4, 2018, pp. 874-881.

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