spine CARs

my absolute favorite controlled

articular rotation car routine spine and

torso so remembering there are 17

segments chunks from the bottom of your

neck to the base of your spine and you

really want to think seg mentally when

you bring in the ribcage you're looking

at more than 150 joints so hundreds of

places literally where you can get stuck

don't skip the hard parts so give

yourself a big self hug good and then

thinking said mentally you are going to

curl down into flexion so peeling one

segment down think of my hands coming

through here and you know there's that

chunk in here that often doesn't like to

move and when you have curled into the

tiny this little volume can freeze hold

there you're gonna turn to the right

right rotation so you're curled down and

you're right rotated beautiful then same

direction you're gonna side bed right

shoulder to right hip and little lock

that in now you should feel a great line

of tension for the opposite back body

side body breathe into it

extend the goal here is the biggest

baddest car you can give me breathe in

and I'm really that good now Cora's

gonna be engaged and you are gonna start

from the bottom and segmental II like an

elevator come up stacking one segment up

at a time you're gonna come up and over

with your midline left shoulder to hip

good rotate to the left

so that same direction good and you

should feel a nice line attention

through this side breathe into it get

big there should be spaces between each

of those ribs and then you're gonna curl

them again staying mentally coming back

towards the midline completing your

circle awesome lock that in will not be

reversed flexed and in a turn to the

left rotation good lock that in side

flexion shoulder to hip again awesome

line of tension if you feel that breathe

in

to it if you get pinching pain cramping

you make it small or not as big of a

circle and then stacking it back up from

the bottom to the top coming up through

midline really nice and tall

up and over right shoulder to right hip

nice rotate towards the right again if

you feel a lot of tension slop and go

into it breathe into it and then curling

down completing this circle coming

towards the midline flexing maximally

and then to finish it up stacking

yourself back up from the bottom

starting at the bottom don't start up

here nice and really work on that

segmental control deficit right there

nice and tall and you're done torsos

inspiring cards

coaching tips so with your cars remember

first of all as dr. Cheever says there

is no such thing as a perfect car we

just dangle the carrot and say come and

get it but your goal is to move through

your full range of motion with full

control and living compensations and

other joints we usually say close your

eyes because this is about awareness of

movement and teaching your brain about

those statements so your eyes aren't

going to help you and just remember the

goal of cars so increasing mobility

increasing joint health movement the

only thing that prevents maturation of

fibrotic tissue it's your best pain

reliever best anti-inflammatory it

prevents that this afferent ation that

happens without movement and they are

your self assessment so this is this

idea that it's kind of like knowing you

have

blood pressure before you have a heart

attack or a stroke if your car doesn't

feel good you know there's an aberrant

joint function so take that knowledge

with you why does your car feel like

weather the NEC life is it big is it

small

are you betting pinching that pain and

as always pinching pain and cramping we

make the circle smaller but other than

that we always want to try to get the

car a millimeter bigger every time just

see can you make it there again it's not

glamorous it is not sexy but very

essential like brushing your teeth you

should be doing them for every joint

every day and we have a car multiple

options are and joint