How to do a Thoracic Spine 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
  • Lateral Flexion
  • Rotation

The Thoracic CAR (controlled articular rotation):

  1. Begin standing and cross hands over the opposite shoulders
  2. Flex the thoracic spine by curling in towards the front of the body
  3. Turn towards one side for rotation at end range
  4. While in rotation, start to side bend into lateral flexion
  5. Move towards the back of the body to extend the thoracic spine
  6. Side bend towards the opposite side into lateral flexion
  7. At the same rotate the thoracic spine to that same side
  8. End by returning to thoracic flexion
  • Always express current end ranges
  • Maintain stability in the lumbar and cervical spine
  • 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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