We all hear it. Most people try to achieve it. Mobility. Whether it be seeing on social media, or learning it from your colleague, we have all tried the traditional methods of foam rolling or lacrosse ball to achieve adhesion-free fascia. You were probably taught to perform dynamic range of motion exercises such as walking high kicks. But what if we told you there was more. We are going to introduce to you joint capsule mobilization.
Our anatomy was designed to move dynamically in three dimensional multi-planar motions. Unfortunately, due to injuries or the extended durations we spend sitting in our cubicles and in other closed off positions, range of motion of our joints can be severely hindered. At Metatherapy, we do strongly encourage mobility as it is the foundation of being pain-free and is the bedrock for speed, power and strength. Our therapists will teach you to utilize all your joints to their fullest potential by implementing Controlled Articular Rotations, or CARs. It's not only a great tool to assess joint health of the deep joint capsule, but maintaining greater range of motion and rehabilitating through anti-inflammatory movement.
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Once you have bent your elbow completely, turn the palm over towards the floor, attempting to rotate the thumb to the floor as far as you can (pronating).
While you are pronating straighten out your arm.
Perform this movement slowly. Take about 30 to 60 seconds to complete one circle.
Take 30 seconds to a minute to perform one rep repetition. repeat multiple times a day.
Pinching pain, tingling/numbness, and dizziness are not desirable.
CARs are meant to be performed under consistent speed and smoothness
Do not assume that a joint ‘sits’ in neutral
Assessments go after the joint capsule
Evaluate the neck and spine before going to the limbs
Move a joint in the position of injury as soon as acute healing allows. Apply load as possible.
Great implementation after sports massage therapy and physiotherapy session.