The Basics of Mobility Training

You are a 100% normal middle-age being if you’re dealing with stiff joints, tight muscles, aches, & pains.

If you’ve been told that any specific movement-based, therapeutic, or naturopathic modality will “get you pain-free for good,” I’m sorry to break the news that being fully without pain is not a reality, regardless of how much effort you put into ‘fixing’ it.

The truth is that it’s reasonable to have some pain, regardless of whether you’re exercising or not. That said, typically those who regularly take walks and lift weights will have less pain throughout their lives.

So what CAN we do?

Passive Therapies such as mobilizing exercises, massage, foam rolling, and anti-inflammatory (natural or pharm) will help you decrease stress, promote relaxation, and create temporary relief from tight spots.

This methodology, created by Andreo Spina of the Functional Range Systems, has the power to:

Reduce your injury risk (both the sudden accident-type and the gradual slide into dysfunction/use-type of injury)

Increase your strength in all other areas of training, play, sport, etc.

To the right is a follow-along sequence for the entire foundational layer of work, known as Daily Controlled Articular Rotations or CARs.

It’s recommended to complete a few reps at each joint at a 50-70% max effort, as often as once daily.

What’s in it For Your Body?
CARs are used to 'teach’ the nervous system where our body can safely move, which will permit all the tissues that work with that joint (muscle & connective tissue) to become stronger and more injury-resistant.

They permit our body to gain better control of the range of motion we have.

Regular CARs enable you to keep “Using It” instead of “Losing It,” AKA maintaining your active range of motion as you age.

They increase joint space that may reduce joint aches and pains, clicking, popping, cracking.

Daily CARs can prevent the onset rate of arthritis, and pause the progression of existing arthritis.