Tune-Up Tuesday Episode 12 - Move Your Joints Daily, Lower Body CARs Routine

Since last weeks blog post discussed the reasons we should be moving our joints on a daily basis using Controlled Articular Rotations (CARs), this week I am going to tell you a story. 

At the beginning of last April, I had just completed one of my workouts.  I felt an odd twinge in my lower back, so I decided to do some stretching to alleviate the symptom.  Oddly enough, after stretching I realized the pain had gotten worse.

Thinking "well, let's call it a day and see how it is later", I gathered my belongings to leave the gym. 

Then something bad happened.  Each step I took my pain got progressively worse.  This continued until I was barely able to stand or bend forward. 

After struggling with pain for a month, I took the Functional Range Release Course, hosted by Dr. Andreo Spina.  During this class I learned many valuable tools, such as CARs and creating a daily routine for mobility training that compliments the physical activity that I do. 

After a few months of consistently doing CARs and refocusing my mobility training, I was finally feeling relatively pain free.  The day I was finally able to touch my toes again felt like climbing Mt. Everest. 

As I started feeling better, I slowly began lifting weights again, building my capacity and strength, leading me to deadlifting 300 lbs again (the exercise that continued to give me low back pain).  

Now don't get me wrong, I do occasionally have flare ups, but they tend to happen in a very predictable fashion.  Two things happen every time my back flares up.  One, I get lazy with my CARs and mobility routine because I start feeling better.  And two, I push myself too hard at the gym even when I know better.  

This always reminds me to get back into my daily CARs routine at a bare minimum.  And usually after a week of doing so, my back feels much better.  

The moral of the story here, whether injured or not, it would behoove you to start treating mobility a little more seriously.  Exercise is great, but it's not the only answer to feeling better.  Our bodies are designed to move more.  Your body will surely let you know if you've been abusing it for too long and let you know when you have to change what you've been doing.

Watch the video below to see how I teach lower body CARs and couple this with last weeks post to have a complete guide to basic joint health.  

If you have any questions, comments, or concerns - let me know below!

Move Well, Stay Strong.