How to do a Wrist 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:

  • Palmer Flexion
  • Dorsiflexion
  • Radial and Ulnar Deviation

The Wrist CAR (controlled articular rotation):

  1. Rest the arm along side the body and bend the elbow to 90°
  2. Take the contralateral hand to the forearm and hold the elbow joint in supination
  3. Stabilize the forearm and extend from the fingertips to the wrist joint
  4. Move the wrist into palmer flexion by reaching the palm towards the body
  5. Then rotate the hand towards the midline of the body for ulnar deviation. (Palm is parallel to the floor)
  6. Begin to rotate the wrist taking the backside (dorsal side) of the hand towards elbow, moving the joint into dorsiflexion
  7. Take the hand from dorsiflexion into radial deviation by moving the palm away from the midline. (Palm is parallel to the floor)
  8. Rotate the wrist back into palmer flexion
  • Avoid moving the forearm when rotating
  • 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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