To Improve your Range of Motion and Control

Trunk controlled articulation rotations (CARs) from FRC involve isolated movements of your spine and major joints. Here's a general guide, but it's important to watch the video demonstration for visual reference:

General Instructions:

• Maintain a neutral spine throughout the exercises.
• Engage your core for stability.
• Breathe normally during the movements.
• Move slowly and with control, focusing on the targeted joint's range of motion.
• Perform 2-3 sets of 8-10 repetitions per direction for each movement.

Trunk CARs:

• Spinal flexion/extension: Stand tall with feet shoulder-width apart. Inhale and gently arch your lower back, bringing your chin to your chest. Exhale and return to the neutral spine. Then, inhale and push your chest forward while tucking your chin slightly (think about making a long neck). Exhale and return to neutral.
• Spinal rotation: Stand tall with feet shoulder-width apart. Inhale and rotate your torso to one side, keeping your hips facing forward. Exhale and return to center. Repeat on the other side.
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Remember: These are just a couple of examples. A full FRC CAR routine will target various joints throughout your body, including the neck, shoulders, elbows, wrists, hips, knees, and ankles.

Exercises:

1. Big Toe Up, Others Down: Lift your big toe as high as possible while keeping the other four toes flat on the ground. Hold for a few seconds, then slowly lower your big toe. Repeat 10-15 times.
2. Big Toe Down, Others Up: Curl your big toe downwards as much as you can while keeping the other four toes lifted. Hold for a few seconds, then slowly release. Repeat 10-15 times.
3. Toe Wave: Lift all five toes off the ground. Spread them apart as wide as possible. Now, slowly "walk" your toes down one at a time, starting with the pinky toe and ending with the big toe. Then, reverse the order by "walking" them back up one at a time. Repeat 5-10 times.

Setup:

Start on your hands and knees on a comfortable surface, with your wrists aligned under your shoulders and your knees under your hips. Your spine should be in a neutral position, with your head in line with your spine.

Segmented Cat Position:

• Begin by slowly rounding your back upward, segment by segment, starting from your tailbone and moving up towards your head.
• Imagine pulling your belly button towards your spine as you round your back, creating a deep stretch in your back muscles. Continue until your spine is rounded as much as possible without causing discomfort.
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PAILs Contraction (Progressive Angular Isometric Loading):

• Once you've reached your end range of motion in the segmented cat position, engage the muscles of your core and back to further deepen the stretch.
• Press your hands firmly into the ground to create resistance and activate the muscles along your spine. Imagine pulling your chest towards your thighs and your tailbone towards your head.
• Hold this contraction for 10-15 seconds, gradually increasing the intensity of the effort while maintaining smooth and controlled breathing.
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Maintain Position:

While holding the PAILs contraction, continue to breathe deeply and focus on feeling the muscles working along your spine and in your core. Keep your neck relaxed and avoid straining or holding your breath.

Segmented Camel Position:

• After completing the PAILs contraction, slowly reverse the movement by arching your back segment by segment, starting from your tailbone and moving up towards your head.
• Lift your chest and allow your belly to drop towards the ground, creating a deep arch in your lower back. Keep your shoulders relaxed and avoid overarching or compressing your lower back.
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RAILs Contraction (Regressive Angular Isometric Loading):

• Once you've reached your end range of motion in the segmented camel position, transition into the RAILs phase by actively trying to round your back back towards the segmented cat position.
• Despite the resistance, maintain the same level of effort as during the PAILs contraction. Imagine pulling your belly button towards your spine and rounding your back one segment at a time.
• Hold this regressive contraction for 10-15 seconds, gradually reducing the intensity of the effort while still maintaining engagement.
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Return to Neutral:

After completing the RAILs contraction, slowly return your spine to a neutral position, moving with control and awareness. Take a moment to relax and breathe before repeating the exercise for the desired number of repetitions.

Perform the segmented cat-camel exercise regularly to improve spinal mobility, flexibility, and core strength. As with any exercise, listen to your body and avoid any movements that cause pain or discomfort.

90/90 hip internal rotation is a popular mobility exercise for improving hip flexibility and range of motion. Here are the steps to perform 90/90 hip internal rotation:

1. Start by sitting on the floor with your legs bent at a 90-degree angle in front of you, creating an "L" shape with your legs.
2. Bring one leg behind you and rotate it outwards so that your knee and ankle are both in line with your hip, forming a 90-degree angle at your knee and ankle.
3. Bring your other leg in front of you and rotate it inwards so that your knee and ankle are also in line with your hip, forming another 90-degree angle at your knee and ankle.
4. Lean towards your rear leg, keeping your back straight and chest lifted.
5. Place your hands on the floor in front or to the side of you for support.
6. Hold this position for 30-60 seconds, breathing deeply and relaxing into the stretch.
7. Slowly come out of the stretch by sitting up and then switching the position of your legs so that the leg that was behind you is now in front and vice versa.
8. Repeat the stretch on the other side, holding for 30-60 seconds.
9. Gradually increase the range of motion by leaning sideways deeper into the stretch and/or holding the stretch for longer periods of time.
10. Incorporate 90/90 hip internal rotation into your regular mobility routine to maintain and improve hip flexibility and range of motion.

90/90 hip external rotation is another mobility exercise for improving hip flexibility and range of motion. Here are the steps to perform 90/90 hip external rotation:

1. Start by sitting on the floor with your legs bent at a 90-degree angle in front of you, creating an "L" shape with your legs.
2. Bring one leg behind you and rotate it inwards so that your knee and ankle are both in line with your hip, forming a 90-degree angle at your knee and ankle.
3. Bring your other leg in front of you and rotate it outwards so that your knee and ankle are also in line with your hip, forming another 90-degree angle at your knee and ankle.
4. Lean forward towards your front leg, keeping your back straight and chest lifted.
5. Place your hands on the floor in front of you for support.
6. Hold this position for 30-60 seconds, breathing deeply and relaxing into the stretch.
7. Slowly come out of the stretch by sitting up and then switching the position of your legs so that the leg that was behind you is now in front and vice versa.
8. Repeat the stretch on the other side, holding for 30-60 seconds.
9. Gradually increase the range of motion by leaning forward deeper into the stretch and/or holding the stretch for longer periods of time.
10. Incorporate 90/90 hip external rotation into your regular mobility routine to maintain and improve hip flexibility and range of motion.