Neck C.A.R.s
Benefits:
- Improves neck mobility
- Enhances control and flexibility
Instructions:
- Sit or stand with a straight back.
- Slowly tuck your chin, bringing your head down.
- Move your head in a circular motion.
- Complete the circle, moving your neck through its full range of motion.
Be Mindful:
- Move one segment at a time.
- Avoid closing angle joint pain (felt on the back or side of the neck).
Shoulder C.A.R.s
Benefits:
- Enhances shoulder joint mobility
- Increases control and flexibility
Instructions:
- Stand or sit with your arm extended.
- Slowly lift your arm, moving it in a circular motion.
- Continue the circle, moving your shoulder through its full range of motion.
Be Mindful:
- Move slowly and control each part of the motion.
- Avoid closing angle joint pain (felt in the front or top of the shoulder).
Scapula C.A.R.s
Benefits:
- Improves scapular mobility
- Enhances shoulder function
Instructions:
- Stand or sit with your arms at your sides.
- Slowly elevate your shoulders, then move them in a circular motion.
- Continue the circle, moving your shoulders through their full range of motion.
Be Mindful:
- Control each part of the motion.
- Stop if you feel closing angle joint pain (felt on the inside of the shoulder blade).
HIP C.A.R.s
Benefits:
- Increases hip joint flexibility and control
- Promotes healthy hip function
Instructions:
- Stand or lie down with one leg extended.
- Slowly lift your leg, bringing your knee toward your chest.
- Rotate your hip outward, moving in a circular motion.
- Complete the circle, returning to the starting position.
Be Mindful:
- Move within your pain-free range.
- Avoid closing angle joint pain (felt in the groin area).
KNEE C.A.R.s
Benefits:
- Enhances knee joint mobility
- Strengthens surrounding muscles
Instructions:
- Sit with your legs extended.
- Slowly bend your knee, bringing your heel toward your buttocks.
- Rotate your lower leg outward.
- Straighten your knee and rotate back to the starting position.
Be Mindful:
- Control the motion, avoiding sudden movements.
- Stop if you feel closing angle joint pain (felt on the back of the knee when bent).
ANKLE C.A.R.s
Benefits:
- Improves ankle joint health
- Increases flexibility and control
Instructions:
- Sit or lie down with one leg extended.
- Point your toes away from you, then move them in a circular motion.
- Complete the circle, moving your ankle through its full range of motion.
Be Mindful:
- Move slowly and with control.
- Avoid closing angle joint pain (felt on the front or side of the ankle).
SPINAL SEGMENTATION
Benefits:
- Increases spinal mobility and control
- Promotes healthy spine function
Instructions:
- Stand or sit with a straight back.
- Slowly tuck your chin, rounding your upper back.
- Continue to round each segment of your spine down to your lower back.
- Reverse the motion, straightening each segment from your lower back up to your neck.
Be Mindful:
- Move one segment at a time.
- Avoid pain, especially closing angle joint pain (felt in any spinal segment when flexed).
Wrist C.A.R.s
Benefits:
- Enhances wrist joint mobility
- Strengthens wrist muscles
Instructions:
- Extend your arm in front of you with your palm facing down.
- Slowly flex your wrist, bringing your fingers toward your forearm.
- Rotate your wrist outward, moving in a circular motion.
- Continue the circle until you return to the starting position.
Be Mindful:
- Move within your pain-free range.
- Avoid closing angle joint pain (felt on the inner side of the wrist during flexion).
ELBOW C.A.R.s
Benefits:
- Improves elbow joint health
- Increases flexibility and control
Instructions:
- Stand or sit with your arm by your side, palm facing forward.
- Slowly bend your elbow, bringing your hand toward your shoulder.
- Rotate your forearm so your palm faces down.
- Extend your elbow, straightening your arm.
- Rotate your forearm back to the starting position.
Be Mindful:
- Move slowly and control each part of the motion.
- Avoid moving into pain, especially closing angle joint pain (felt on the inside of the elbow when bent).