Why Your Joints Need More Attention
In today’s fast-paced world, we spend hours sitting, hunched over screens, and moving in limited ways. Over time, this lack of movement can lead to stiffness, discomfort, and even injuries. Whether you’re an athlete, a weekend warrior, or someone simply looking to move better, joint health is the foundation of pain-free movement and long-term physical performance.
One of the most effective ways to improve mobility, build joint strength, and prevent injuries is through Controlled Articular Rotations (CARs).
What Are Controlled Articular Rotations (CARs)?
CARs are slow, controlled, and deliberate joint rotations that take your body through its full range of motion. Unlike passive stretching, CARs actively engage the muscles surrounding a joint, helping to maintain joint health, improve flexibility, and increase strength in end ranges of motion.
By regularly performing CARs, you can:
✅ Improve joint mobility and reduce stiffness
✅ Enhance strength and stability in your joints
✅ Prevent injuries by maintaining joint function
✅ Lubricate your joints by stimulating synovial fluid production
The best part? CARs can be done anywhere, with no equipment needed. Let’s dive into two CAR exercises you can try today.
Try These 2 CARs Exercises for Healthier Joints
1. Shoulder Controlled Articular Rotations (Shoulder CARs)
This exercise is perfect for improving shoulder mobility and strength, especially if you experience stiffness from sitting or weightlifting.
How to Perform Shoulder CARs:
1️⃣ Stand tall with feet hip-width apart, keeping your core engaged.
2️⃣ Extend one arm straight in front of you, palm facing forward.
3️⃣ Begin a slow, controlled circle:
- Raise your arm overhead while keeping your elbow straight.
- As your arm moves past your ear, start rotating your palm outward.
- Continue the movement until your arm is behind you, with your palm facing away.
- Reverse the motion to return to the starting position.
4️⃣ Perform 3-5 reps per side, moving slowly and with control.
💡 Pro Tip: Avoid arching your lower back—focus on pure shoulder movement.
2. Hip Controlled Articular Rotations (Hip CARs)
Your hips are key players in athletic performance, running, squatting, and daily movement. Limited hip mobility can lead to knee and lower back pain, so keeping them mobile is crucial.
How to Perform Hip CARs:
1️⃣ Stand tall while holding onto a wall or a sturdy object for balance.
2️⃣ Lift one knee toward your chest as high as possible.
3️⃣ Slowly rotate your knee outward to the side while keeping the rest of your body still.
4️⃣ Continue the rotation, bringing your leg behind you while squeezing your glute.
5️⃣ Reverse the movement to return to the start.
6️⃣ Perform 3-5 reps per side, moving deliberately.
💡 Pro Tip: Don’t rush—slow and controlled movement is what makes CARs effective.
Make CARs a Daily Habit
The beauty of CARs is that they’re quick and easy to integrate into your routine. Try them:
🔹 First thing in the morning to wake up your joints
🔹 Before workouts as a mobility warm-up
🔹 On rest days to improve recovery
The more consistently you move your joints through their full range, the better they’ll function—helping you feel stronger, more mobile, and injury-free.
Want to Improve Your Mobility Even More? Let’s Talk!
At Recharge, we specialize in keeping active people moving pain-free. Whether you’re dealing with joint stiffness, recovering from an injury, or just want to perform at your best, we’re here to help.
📅 Book a FREE 30-minute consultation with one of our expert doctors today!
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🚀 Your body is designed to move—so let’s move it well!
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