How to do a Neck 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
  • Extension
  • Rotation
  • Lateral Flexion

The Cervical CAR (controlled articular rotation):

  1. Start in flexion and begin to rotate the cervical spine to the end range in one direction, maintain flexion.
  2. Move the spine into lateral flexion on the same side
  3. Remaining in rotation on the same side, enter into extension
  4. While fully rotated in extension, rotate in the opposite direction (maintain extension)
  5. Now rotated in the other direction, move the spine into lateral flexion on that same side
  6. Finish by entering into flexion while maintaining full rotation
  7. Release into neutral
  • 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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