Controlled Articular Rotations for Acute Injury

When dealing with acute injury and resulting inflammation, it is important to utilize a progressive set of tools which begin to immediately move fluid and down regulate the CNS. This is why CARS (Controlled Articular Rotations) from the FRC system offer so much value. Immediately after injury occurs or surgery, assisted CARS can be utilized to maintain range of motion and avoid muscular atrophy while sending a signal of safety to the nervous system. Far more than making a joint circle, the goal is to increase the ability to generate internal tension in the area in question as a form of progressive resistance.

Here is a progression example for the Hip CAR:

1. Assisted supine hip CARS- We can also stop throughout the ROM and perform isometric contractions every 15-20 degrees to re-educate the client to ramp up tension in affected areas.

2. Side lying hip CARS- The goal here is to move the top hip while keeping the bottom hip stationary

3. Standing blocked hip CARs- The wall creates a constraint to eliminate torso movement forcing the hip to work throughout its true ROM.

The ultimate progression criteria for each position would be to perform reps with full internal tension and little to no pain.

Flexibility is NOT the foundation of mobility.

Flexibility is NOT the foundation of mobility. At least not the way you define it @romwod .

Flexibility=Passive ROM or how far we can stretch Mobility= Active ROM that we can use So by this logic, it would seem that stretching a muscle would get us more active ROM right?

Wrong.

The problem with this is our brain. Let's say I reach down and can't touch my toes? The logical thing to do would seem to be stretch my hamstrings. Instead hang out in your toe touch and perform three DEEP inhales thru the nose and exhale thru the mouth (see me do this in Video 1) Why did I gain ROM? Because my deep breathing sent an input to my nervous system to relax and let go. Nervous system training=instant ROM. When the nervous system feels under threat, ALL of your stretching gains are immediately erased as it tightens muscles to protect you. When it feels safe, we get extra ROM and the capacity to build even more. This is why ALL of our flexibility/mobility work should either be done by breathing in to positions or moving through them actively.

Got tight shoulders? Try this move in Video 2 and watch the immediate improvement in my ROM. Rather than hanging out in point less stretches for 45 minutes, we could spend 10 minutes on active and purposeful movements that gain better results.

Let's replace stretching classes with something more purposeful. Who is with me?

Dragon Flag Progressions

Continuing on with our reverse crunch discussion, I view this move as the pantheon of both attaining sacral counter nutation as well as strengthening the lower abs. I find myself knocking out sets throughout the day to reestablish my toe touch, but what I also notice is that my endurance in maintaining this position is still relatively lacking.

The next step for me has been incorporating longer holds while maintaining a lower rib tuck (the specific cue would be to bring the "belly button to belt buckle") What I came up with is incorporating holds with my legs increasing extended. The lower I move toward the ground, the more difficult this will be. This was Bruce Lee's signature move back in the day and he called it the dragon flag. A caveat here is that this exercise shouldn't be a 9 out of 10 difficulty. Our lower ab muscles are postural muscles which respond to lower levels of tension.

Here are four progressive holds I have been using to build endurance. I recommend holding for 30-60 seconds with deep inhales thru the nose and exhale thru the mouth:

1. Dragon flag hold- Short range/short lever

2. Dragon flag hold- Long range/short lever

3. Dragon flag hold- Short range/long lever

4. Dragon flag hold- Long range/Long lever

One thing you will notice is that, unlike Bruce Lee, my legs are not directly in line with my body. This is because a) I am no Bruce Lee and b) getting straighter over time is a good way to make progress.