Controlled Articular Rotations (CARs) - Hips

Hips - CARs (Controlled Articular Rotations)

Transcription: "Hey, it's Jason from Kinetic Sports Rehab. I'm here today to demonstrate our hip CARs. CARs stands for Controlled Articular Rotations. Basically, it means we're gonna take our hip through its full range of motion, not only building mobility but stability through the entire motion. You'll get some strength here, too. So begin in the hands and...with your hands under your shoulders and your knees underneath your hips. Start with building a big brace in your core, so tighten everything down. You're going to begin by bringing your hip up and forward, then start rotating it high, all the way back into hip extension and then back to the beginning. You can also do this motion in reverse. Again, taking your hip to its outer limits of your range of motion, make sure this is all pain-free. [[00:00:54]] You should feel a lot of work happening in this position, specifically on the outside of the hip here, that's good.

Another variation of the same exercise is to do at standing. This will focus on different muscles just because you're fighting gravity a little differently. Begin, start with the big brace, grab something sturdy, bring your leg up as high as you can, start to rotate it out to the side. Once you reach your outer limit here, keep the knee tall as you begin to rotate the foot up and out. Again, all of the musculature on the outside of the hip is working really hard here as you come into full hip extension and back down.

Make sure that you don't tip forward in this position. You wanna stay with a nice vertical torso throughout this motion. Again, coming up as high as you can, rotating out, keeping the knee and the foot pretty much as high as you can throughout the motion. That's our hip CARs. Have fun."

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Видео Controlled Articular Rotations (CARs) - Hips канала Tangelo - Seattle Chiropractor + Rehab