How to do a Lumbar 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:

There are five vertebrae in the lumbar spine (low back). These joints need to be articulated like every other joint in the body. If an individual maintains a “neutral” spine, avoids “rounding” or is constantly trying to sit up straight (extension), the lumbar region does not get the flexion it needs. This can be correlated to low back pain in general.

Lumbar Segmentation (controlled articular rotation):

  1. Begin in quadruped
  2. Starting from the sacrum, take the lowest vertebra into flexion
  3. Moving segmentally, take each subsequent vertebra into flexion until spine is fully flexed
  4. Starting again at the sacrum, take the lowest vertebra into extension
  5. Moving segmentally, take each subsequent vertebra into extension until spine is fully extended
  • Always express current end ranges
  • Repeat again and in the opposite direction as desired
  • Avoid scapular protraction and retraction
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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