Just like in Circuit 1, we’re going to do some Controlled Articular Rotations (aka “CARs”) in Circuit 2, this time we’re focusing on the hip joints.

What Makes “CARs” Different?


I like to think of training in this way:

There are the tools I use to build the patterns that are part of every exercise and skill I perform.

And then there are the patterns themselves that make up the exercise or activity.

Crappy Tools = Crappy Building.


If I am a carpenter and I’ve gathered some lumber to construct a building, I need a variety of tools to do it (a hammer, saws, etc.).

If my hammer or saw doesn’t work, my ability to use that lumber to put together the building I want is going to be severely limited. I’m essentially trying to be a carpenter with crappy tools. A carpenter needs good tools to be able to build a high-quality building.

Your Body – and Your Training – Are the Same Way. 


Your joints, in this case, the HIP joint, are the tools you have at your disposal to build great training patterns.

If your hip isn’t a very good hip, your risk of low-back pain will increase, and you’ll be challenged to go out and play fun sports with a low risk of injury.

So, as far as we are concerned, rule #1 in our training is, do our best to ensure our “tools” (namely, our joints: shoulders, spine, hips) are as good as they possibly can be. And that’s where Controlled Articular Rotations, aka CARs, come in.

Remember, you can’t move where you can’t move. 

It’s not just moving a joint through a range of motion, it’s also an assessment, helping you to learn where you have your greatest areas of opportunity.

“CARs” enables each and every one of us to ascertain where we are with each and every joint.

For example, do you possess less range of motion than you should have? Or is it adequate range of motion? Somewhere in between?

The key is dis-association. It’s not easy!

So often when we move a certain part of our body with the goal of moving ONLY that body part, we “think” we’re dissociating that portion and not moving any other.  But if my experience counts for anything (and it does), in many or most cases, there is some compensation that ends up reducing our ability to separate out a certain joint or body part and move it independently of the other nearby parts.

Think about this: we need articular (joint) independence BEFORE we can have articular interdependence.

This is the central premise behind doing CARs daily. In other words, doing these well and religiously will positively impact every other single thing you do as an athlete and human being. Done on a regular basis, CARs will:

· provide signaling for tissue remodeling to allow for maximal tissue elongation and range of motion maintenance.

· engage and train all articular mechanoreceptors on a regular basis.

· prevent maturation of fibrotic tissue.

· delay or prevent the onset of osteoarthritis/arthrosis.

To summarize, let’s do everything we can to make sure our joints not only last us a lifetime but that they also serve us well during our lifetimes and allow us to build some great patterns along the way, what do you say?