How to do an Elbow CAR (controlled articular rotation)

Disclaimer: Yoga Framework™ recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise, yoga or mobility program. When participating in any exercise or program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. Educators at Yoga Framework™ are certified in Yoga, FRC and FRA (Functional Range Systems).

The basic articulations:

  • Flexion and Extension
  • Supination and Pronation

The Elbow CAR (controlled articular rotation):

  1. Take the arm along side the body and stabilize the humerus (upper arm)
  2. Fully lengthen the arm to find elbow extension at the end range.
  3. While at end range extension, rotate the forearm (radius) so the thumb of the hand is pointing towards the midline of the body for pronation.
  4. Maintain pronation and slowly take the elbow into flexion.
  5. While at end range flexion, rotate the forearm (radius) so the thumb of the hand is pointing away from the midline of the body to supinate the elbow joint.
  6. Maintain supination and move back into elbow extension.
  7. Rotate the forearm (radius) for pronation again and repeat.
  • Avoid moving the humerus (upper arm)
  • Always express current end ranges
  • Repeat again or in the opposite direction if desired
About jeffrey posner

First certified in New York City, he then explored the practice of yoga and sacred geometry within the various lineages. He has since studied with the Ido Portal team and completed the Functional Range Systems FRC®/FRA® certifications. Jeffrey is the author of the Yoga Framework “course book”. He has been featured on Yoga Journal, Spartan TV and other prominent media outlets.

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