FRC

Tune-Up Tuesday Episode 45: How To Use CARs As An Assessment - Part 1

Controlled Articular Rotations (CARs) is one of the fundamental tools within the Functional Range Conditioning system.  Outside of maintaining articular health and range of motion, CARs can be an assessment tool for your body. 

It can help you identify areas that need improved mobility, rule out joint dysfunction, and help you create a specific mobility plan based off your needs keeping you from wasting hours on stretching areas of your body that won't offer you the most bang for your buck.  

In part one of this series, we will discuss the difference between opening angle pain, closing angle pain, and what is okay to feel throughout the process.  Each one of these things tells us something different about our bodies, and should be the first thing we pay attention to when going through our CARs routine. 

Part 1: How to do Hip and Shoulder CARs and determining if opening angle pain, closing angle pain.

Part 2: Rotational deficits active vs passive, and if needed how to attack the joint capsules.

Part 3: Based on active mobility with no closing angle discomfort, start working the directions that feel most limited.  Address Cramping.

Let me know if you have any questions, comments, and concerns let me know!

Move Well, Stay Strong.

Tune-Up Tuesday Episode 40: Frog Position PAILs/RAILs

The "Frog" position PAILs/RAILs is a great exercise for improving hip mobility.  It is personally one of my favorites that I give to those with low back pain all the time.  Check out the video for more information. 

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Move Well, Stay Strong. 

Tune-Up Tuesday Episode 32: Shoulder Stability - Swimmer Hovers

When it comes to shoulder health, the ability to control the scapula plays an integral role.  The scapula are the two flat shaped bones that we refer to as our shoulder blades.

The scapula are designed to help keep our arms attached to our body; therefore, learning how to properly control the shoulder blade in various positions can help improve performance and decrease our risk of shoulder and neck pain. 

Here is one of my favorite drills to start improving scapular control and shoulder mobility.

If you have any questions, comments, or concerns - let me know below!  If you found this helpful, please share!!!

Move 

Tune Up Tuesday Episode 20: Ankle PAILs and RAILs

A while back I posted a video on how to assess ankle mobility along with a few of my favorite drills to improve it.  You can read that here.

The ankles are often a sneaky joint that, when limited, can cause pain and dysfunction in other areas of the body; specifically the knees, hips and lower back.  

For some reason we tend to forget about this joint, probably because we constantly throw them in sneakers and think of them as appendages that simply get us from point A to point B.

Did you know that the foot itself adapts to the surfaces you stand? Or that it helps bring stability to the ankle so it can do it's job?

Did you know as you squat, run, jump, and move around, lack of ankle mobility can effect knee mechanics and cause compensations you aren't aware about?

The ankle joint is a keystone area of the body that every person should focus on. Here is one of my favorite drills from the Functional Range Conditioning system used to expand your ankle's range of motion. 

Questions, Comments, Concerns?  Leave a comment below!

Move Well, Stay Strong

Cranky Elbows During Pull-ups?

Cranky Elbows During Pull-ups?

In this post, I go over the mobility pre-requisites for the pull-up.  By making sure everything moves well, we can help decrease the risk of injury, or help those shoulders and elbows from feeling so beat up.  

Move Better Installment No. 2: Controlled Articular Rotations

Move Better Installment No. 2: Controlled Articular Rotations

This blog post is a follow up to last weeks post on CARs.  Learn how to correctly perform shoulder and hip CARs - as well as some key points needed to effectively perform Controlled Articular Rotations.

Controlled Articular Rotations

Controlled Articular Rotations

Controlled Articular Rotations (CARs) have been all the rage lately.  This is because they offer many benefits to your body.  Want to move better?  Have decreased pain levels?  Prevent loss of mobility as you age?  Want to decrease your risk of injury? Then CARs are for you!

Is Squatting Right For You?

 

 

Do you struggle with your squat technique?  

Is it difficult to get to the bottom of the squat?

Do your feet turn out at a certain depth?

Do you experience early butt wink?

Do squats cause you pain or stiffness?

 Have you plateaued? 

In my experience, many people begin exercising or attempt a new fitness goal (such as running a marathon or doing a handstand) without the proper prerequisite movement required to do said task.  

The squat may seem like a basic movement (I mean we learn how to do it as a baby), but many people train the squat and can't do a good one with their body weight. 

If this is you, there are 2 areas you should focus your mobility training on to ensure you can get "ass to grass":

1) Hip Flexion - In order to get parallel or lower in your squat, you need adequate hip flexion range of motion.  If you cannot actively flex your hip a minimum of 90 degrees, and preferably a hell of a lot more, then you will struggle squatting. 

Why does it need to be active?  

Lack of active control means you are unable to control that part of a range of motion.  If you go lower then what you can actively control you will be supported by passive structures (ie. ligaments and tendons and not your muscles.)  This will cause you to have to compensate to finish the movement.  

Try this drill to improve your hip flexion. 

  • Pull your knee actively towards your chest.
  • Put your hands on your knees.
  • Push your knee into your hands as hard as you can (resist with your hands and don't let your leg move).
  • Hold the contraction for 10 seconds.
  • After 10 seconds, pull your knee into your chest (without the help of your hands) for 10 more seconds.
  • Repeat this process 2-3 times.

2) Ankle Dorsiflexion - When descending into a squat our ankles go into dorsiflexion (lifting your foot up towards your shin bone).  If there is a limitation here, you will have to compensate in order to get deep into your squat.  

Here are some signs of lack of dorsiflexion: early butt wink, turning out your feet, trunk falling forward and/or your knees pointing inward.  

How much dorsiflexion do you need? About 5 inches.  Check out my blog post here about how to test and improve your ankle mobility. 

If these areas are severely limited, you shouldn't load your squat.  There are plenty of other exercises out there that can help you attain a training effect.

By improving these two aspects of your mobility, you will see improved movement capabilities and better ability to squat.  This will allow you to safely and efficiently squat so you can continue to build upon your fitness goals.

Move Well, Stay Strong!