Why controlled joint rotations should be part of your mobility routine

Why controlled joint rotations should be part of your mobility routine

You've probably heard the expression "use it or lose it" - implying that if you want to maintain a habit, function, or skill, you need to practice it regularly. Well, this motto is particularly relevant when it comes to your mobility. If you're bothered by a twinge in your shoulder or can't get into a deep squat without falling over, it's time to make mobility (your ability to move a joint through a range of motion in a controlled manner) a priority. Enter: controlled joint rotations, also known as CARs, which improve the dynamic movement of joints.

And while heart health and muscle development get a lot of attention in conversations about fitness, mobility is just as important in your exercise routine. Joint health depends on your ability to move freely and effortlessly (especially as you age), and increased range of motion can relieve pain and groaning that may interfere with your daily life. CARs target your major joints (such as hips, thoracic spine, shoulders, and wrists) and methodically develop your range of motion (ROM) in each socket. Translation: Your joints move smoothly and pain-free, improving your functional fitness and ability to perform everyday tasks.

No matter where you are on your fitness journey, there is never a bad time to add controlled joint rotations to your mobility training. Even if limited range of motion or joint pain isn't affecting your workouts now, proactively incorporating CARs into your exercise routine can help prevent immobility issues from developing later.

What are controlled joint rotations?

To better understand the power of controlled joint rotations, let's break it down word by word.

Controlled refers to small, incremental movements that are essential to reap the full benefits of CARs. That's because these intentional movements flood the joints with synovial fluid, which acts as a lubricant between the cartilages (the strong, flexible connective tissue that protects your joints) to facilitate movement. The result: you can move more freely and with better ROM (that is, you can access your full movement potential).

Joint simply means the place where two bones meet – also known as the joint.

Rotations are the specific type of joint movement that is performed. During CARs, the limb rotates by moving in a circular direction toward or away from the midline of the body around a fixed joint.

So when you put each element together, controlled joint rotations target your external range of motion, aka the furthest point a muscle can extend to without support.

A common misconception is that mobility equals flexibility. Flexibility refers to how joints move passively through a range of motion, while mobility exercises are active movements that improve your uninhibited range of motion around a joint. For a balanced workout routine, you should dedicate time to both exercises.

This is what a perfectly balanced weekly training plan looks like.

Benefits of controlled joint rotations

Think of controlled joint rotations like adding engine oil to a car before taking it out for a spin. This way you ensure that your car runs smoothly and without any breakdowns or mechanical failures. Controlled joint rotations work on a similar principle, helping your body function at its highest level so you can work comfortably and efficiently. That's because "CARs take a joint through its full range of motion to build control, strength, and mobility," explains Megan Roup, fitness trainer, former professional dancer, and founder of the Sculpt Society. More specifically, controlled joint rotations can help you improve mobility, support joint health, and maintain your range of motion as you age.

Increase mobility

By making CARs a regular part of your routine, you can expect to improve your mobility while preventing injuries.A 2021 study found that low-quality movement patterns and mobility increased participants' risk of injury by seven times. The researchers also found that they could predict injury occurrence based on the quality of movement patterns with 73 percent accuracy. That's because mobility helps prepare the body for a workout or activity by lubricating the joints to reduce friction, meaning your body is better prepared to handle the movements required.

Additionally, controlled joint rotations often target one side of your body to correct imbalances in movement patterns and prevent compensatory patterns from developing. "Anywhere there's an imbalance, the rest of your muscles will compensate," Evie Vlahakis, PT, a physical therapist in New York City, previously told Shape. “Then when you overload [the weaker] muscle group or a particular muscle that is most at risk [for a muscle strain].” And if you don't have the mobility necessary to function in your daily life, your body will compensate in other areas, potentially causing injury.

The same principle applies to unilateral joint mobility. For example, you could do a standing shoulder CAR on your right side while focusing on keeping your left side stable and straight. By isolating your right shoulder joint, you can prevent the left side from compensating and give you a greater degree of control over these movements on the right side.

Maintain joint health

“Joint health impacts our overall health, so maintaining joint mobility helps keep you active and reduces the risk of injury or pain as we age,” says Roup. And joint health is affected by many conditions, including rheumatoid arthritis, osteoarthritis, and even wrist pain. Even if you don't have one of these conditions, healthy joints are essential for movement and grooves, whether you're running, jumping, dancing, or just going about your daily life.

As a reminder, your joints allow certain types of movement because of their connection in the body and surrounding tissues, including muscles, ligaments, and tendons. Regular exercise and flexibility training helps keep joints healthy by increasing your range of motion and practicing better form. As always, if you are experiencing acute or chronic pain anywhere in your body, talk to your doctor to get a plan of action.

Maintain freedom of movement as you grow older

“Most people experience a natural decrease in range of motion as they age,” explains Roup. “This happens for a variety of reasons including inactivity, injury, chronic pain or muscle loss.” You may also experience stiffness and loss of muscle mobility and strength due to thinning cartilage and a decrease in synovial fluid.

However, mobility exercises can counteract this. If you plan on continuing your favorite spin, HIIT, or strength class for years to come, CARs and stretching can be a great investment in the longevity of your mobility.

3 controlled joint rotations to complement your mobility routine

Ready to mobilize? Consistently incorporating controlled joint rotations into your routine – even just a few times per week – can result in all of the benefits mentioned above. Here, Roup demonstrates a simple CARs mobility routine she developed that can be completed in 5 to 10 minutes. Try this mobility routine before your workout or in the morning before you start your day. Take each CAR slowly and be deliberate. You want to feel all the movement in every joint.

Hohow it works:Use this dynamic warm-up to target mobility in your hips, spine, and shoulders. Repeat the circuit three times, performing each movement 10 times (in both directions if necessary).

You need:A yoga mat is optional.

Hip cars

AStart on all fours with your hands under your shoulders and your knees under your hips and your back neutral. This is your starting position.

b.Brace your core and lift your right leg as you bring it toward your right triceps, keeping your right knee bent at a 90-degree angle.

CBring the right knee back into line with the right hip and maintain a 90-degree bend in the right knee. The right ankle should be in line with the right knee and right hip, the right knee and right ankle should all be at the same height.

DComplete the twist by rotating the right hip so that the right ankle is directly over the right knee and the sole of the right foot is facing the ceiling.

ELower your right knee to the floor in a controlled manner and land under your right hip in the original starting position.

FRepeat the movement in the opposite direction, lifting the right knee behind you to be in line with the right hip and continuing the rotation in the opposite direction. End back in table top position. This is a repeat.

Do 10 reps. change sides; repeat.

Back CARS

AStart on all fours with your hands under your shoulders and your knees under your hips and your back neutral. This is your starting position.

b.Inhale and pull your chin towards your chest. Pull the belly button toward the spine and slowly round one vertebra at a time, articulating each individual vertebra until you achieve a rounded spine. The sacrum—located at the base of the lower back—should descend as you roll down through each vertebra, to neck flexion.

CInvert at the base of the neck, slowing the arched spine one vertebra at a time and lifting the chest and tailbone while lowering the belly button toward the floor. Continue until you achieve an arched spine. The tailbone and sacrum rise last.

Do 10 reps.

Shoulder cars

AStart by sitting on your heels or in a kneeling position, shoulders stacked over hips and knees, arms at your sides. (You can also do this while standing.)

b.Brace your core and slowly extend your right arm in front of you at shoulder height, with your right palm facing inward and your right thumb facing forward. Continue raising the right arm high above the head with the right bicep near the right ear and the little finger side of the hand facing forward.

CStop at the top of the movement. Rotate the arm inward so that the pinky finger is facing the back of the room.

DLeading with your right thumb, swing your right arm behind you and down to complete a full circle, finishing with your right arm at your side.

EReverse the movement: Leading with your right pinky, extend your right arm behind you and raise it to the end of your range of motion.

FRotate your right arm outward so that your right palm faces up. Leading with the right pinky, continue raising the right arm until it is fully extended overhead, with the right bicep next to the right ear.

G.Lower your right arm down, still fully extended and with your right palm facing inward.

HFinish with your right arm at your side, back to your starting position. This is a repeat.

Do 10 reps. change sides; repeat.