How to do an Ankle CAR (controlled articular rotation)

The basic articulations: Plantar Flexion Dorsiflexion Inversion Eversion The Ankle CAR (controlled articular rotation): Begin in a seated position on the floor or in a chair Take the same side arm (ipsilateral) underneath the leg and place the opposite arm/hand (contralateral) over to hold the … Read more

How to do a Neck CAR (controlled articular rotation)

The basic articulations: Flexion Extension Rotation Lateral Flexion The Cervical CAR (controlled articular rotation): Start in flexion and begin to rotate the cervical spine to the end range in one direction, maintain flexion. Move the spine into lateral flexion on the same side Remaining in … Read more

How to do a Scapula CAR (controlled articular rotation)

The basic articulations: Elevation and Depression Retraction and Protraction The Scapula CAR (controlled articular rotation): Start from a neutral position Shrug the shoulder blades moving them up towards the ears for elevation Then move the shoulder blades towards each other on the back for retraction … Read more

How to do a Wrist CAR (controlled articular rotation)

The basic articulations: Palmer Flexion Dorsiflexion Radial and Ulnar Deviation The Wrist CAR (controlled articular rotation): Rest the arm along side the body and bend the elbow to 90° Take the contralateral hand to the forearm and hold the elbow joint in supination Stabilize the … Read more

Isometrics, PAILS/RAILS and PNF stretching

In this episode we talk about Isometrics, PNF and PAILS/RAILS. We explain their concepts (in detail) and show you how to effectively apply them to a practice. Various techniques are discussed along with breakdowns of individual postures and sequences and methods.

Active and Kinetic Stretching (Explained)

In this episode we discuss active and kinetic stretching, the next progression for stretching after the passive aspect is safely understood. We break down these concepts and show you how to effectively use them the practice. Various techniques are discussed along with breakdowns of individual … Read more

How to do an Elbow CAR (controlled articular rotation)

The basic articulations: Flexion and Extension Supination and Pronation The Elbow CAR (controlled articular rotation): Take the arm along side the body and stabilize the humerus (upper arm) Fully lengthen the arm to find elbow extension at the end range. While at end range extension, … Read more

What is passive stretching?

In this episode cover passive stretching, the cornerstone of yoga and most stretching practices. We talk about the overall concept and how to use it for flexibility? Various techniques are discussed along with breakdowns of individual postures and methods.

How to do a Knee CAR (controlled articular rotation)

The basic articulations: Flexion and Extension Internal and External Rotation The Knee CAR (controlled articular rotation): Bend the knee into flexion and rotate the tibia to one direction at end range Maintain rotation and take the knee into extension While in extension, rotate the tibia … Read more

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