2/13/2023 0 Comments Functional range conditioning![]() If you’re going for a swim, include shoulder CARs. Going out for a run? Focus on your lower body, especially the ankles and knees. Doing deadlifts? Focus on hips and thoracic spine CARs. Once you have released restrictions in the muscle, you will have the ability go move the joints farther than you would without rolling, and CARs will help that increased range of motion stick throughout your workout. When trying to decide which areas to focus on with your CARs, think about what you will be doing in your workout that day. So, when exactly should you squeeze these in? Well, CARs should be done right after your pre-workout foam rolling. CARs can be done with every joint in the body, but I have included videos of how to perform CARs for shoulders and hips to start. Whether you’re trying to make the effects of foam rolling, some table time with massage therapist or a chiropractic session stick, doing controlled articular rotations (CARs) is a great way to start learning FRC and teaching your body the new ranges that have been created within each joint. ![]() With proper joint function comes a decrease risk of muscle imbalances and joint degeneration, resulting in less pain. Proper joint usage depends on both a give and take of the muscles involved, not just the hamstring being stretched when on the bench, but the hip flexors and quads on the other side of the leg when not using the bench. In every movement we make, when one muscle shortens or flexes, there is an opposing muscle that lengthens or extends. Can you get your leg into that same position on the bench, at the same height, without the use of the bench? When you can perform these movements on your own, you can tap into them whenever they are needed throughout your day in order to prevent injury and to perform better at your sport or during exercise. Mobility, on the other hand, is a combination of stability and flexibility. Let me break it down for you: Flexibility is essentially the ability to get into a position using some kind of external force, like using the seat of a bench to stretch your hamstring. To truly understand the benefits of FRC, we need to first understand the difference between flexibility and mobility. ![]() Without working in FRC after a pre-workout foam-rolling session, the range can go unused and can quickly be lost. FRC takes a joint-by-joint approach to reteach our nervous system how to use this newfound range so that we can get more out of our workouts. That’s where Functional Range Conditioning (FRC for short) comes in. We need to take each joint to the very edges of these new ranges of motion in order to lay down new movement patterns. To make the effects of foam rolling more permanent, we need to make our nervous system aware of what our new ranges are.
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