Episode 49: Weekend Wellness Prescription — CARs: The Daily Practice That Keeps Athletes Young copertina

Episode 49: Weekend Wellness Prescription — CARs: The Daily Practice That Keeps Athletes Young

Episode 49: Weekend Wellness Prescription — CARs: The Daily Practice That Keeps Athletes Young

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 **CARs: The Daily Practice That Keeps Athletes Young** Today I'm sharing one of the most powerful tools in my arsenal. Something I do every single day. Something I prescribe to nearly every patient. And something that, if you commit to it, will fundamentally change how your body feels and performs for years to come. **Controlled Articular Rotations (CARs).** --- **What Are CARs?** CARs are slow, deliberate circular movements that take each joint through its full available range of motion. Don't let the simplicity fool you. This isn't just stretching. This isn't passive. This is an **active exploration** of what your joints can do—and a daily investment in keeping them capable. **What happens when you perform a CAR:** 1. **Actively lubricating the joint** — Movement circulates synovial fluid, the oil that keeps joints healthy and nourished. Joints that don't move don't get fed. 2. **Stimulating the joint capsule** — The capsule is packed with mechanoreceptors (sensors that tell your brain where your body is in space). Full-range movement maintains and improves proprioception, body awareness, and control. 3. **Improving motor control** — CARs require isolating movement at one joint while keeping everything else stable. This neurological challenge keeps your movement system sharp. 4. **Assessing your body** — Every CAR session gathers information: Where is there restriction? Discomfort? What's changed since yesterday? This daily check-in catches problems before they become injuries. --- **Why CARs Keep Athletes Young** Here's the reality of aging: **we don't lose capacity because of time. We lose capacity because of disuse.** - Ranges of motion you don't use, you lose - Positions you never visit become inaccessible - Joints you neglect become stiff, then painful, then dysfunctional **CARs are the antidote.** When you take every major joint through its full range of motion daily, you're sending a clear signal to your nervous system: *I need this. Keep this. Don't take this away.* I've seen 60-year-olds with better hip mobility than 30-year-olds. The difference isn't genetics. It's practice. It's daily investment. Your body is your instrument. Like any instrument, it requires daily maintenance. You wouldn't expect a guitar to stay in tune if you never touched it. You can't expect your joints to stay mobile if you never move them. **CARs take 10-15 minutes. In exchange, you get to keep your body for decades longer.** --- **The Full-Body CARs Routine** Perfect for weekend mornings—start Saturday or Sunday with this: **Neck CARs** Stand tall, create tension (squeeze fists, brace core). Slowly draw the biggest circle with your nose: chin to chest → ear to shoulder → head back → other ear to shoulder → back to start. As slow as possible. Feel every degree. Reverse direction. **Shoulder CARs** Make a fist, create arm tension. Raise arm forward → up overhead → rotate back behind you → down. The biggest, slowest circle your shoulder can make. Notice where it's smooth and where it's sticky. Reverse. Repeat other side. **Thoracic Spine CARs** Seated or standing, keep hips and lower back stable. Rotate ribcage as far as possible to one side, then the other. Add flexion and extension (rounding and arching). Explore your mid-back's full capacity. **Hip CARs** *(Critical)* Stand on one leg (hold something for balance). Lift knee up front → rotate out to side → extend leg behind → bring back to start. The biggest circle your hip can draw. Reverse. Switch legs. **Ankle CARs** Lift one foot, draw circles with your toes—biggest, slowest circles your ankle can make. These joints take a beating and are often neglected. **Wrist & Hand CARs** Circle wrists both directions. Open and close fists with full intensity. Spread fingers wide, then make the tightest fist. **That's it. Every major joint. Full range of motion. Daily.** --- **Your Weekend Wellness Prescription** **Saturday morning:** Before anything else, run through this CARs routine (10-15 min). Before coffee. Before your phone. **As you go, assess each joint:** - 🟢 **Green:** Feels good, full range, no issues - 🟡 **Yellow:** Some restriction or mild discomfort - 🔴 **Red:** Significant limitation or pain **Yellow or red joints = focus areas.** They need extra attention—more CARs, targeted mobility work, or professional assessment. **Sunday morning:** Do it again. Compare to Saturday. Did yellows become greens? Did new restrictions appear? **This is how you stay ahead of problems. This is how you maintain your body instead of constantly repairing it.** --- **The Long Game** Where do you want to be in 10 years? 20 years? Do you want to still play with your grandkids? Still golf? Still ski? Still move without pain? That future isn't determined by luck. It's determined by what you do **today**. CARs are a **10-minute daily investment in your future self**. The compound interest of movement. Small deposits, made consistently, that ...
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