Quadruped Hip Circles (CARS)

This is another one my exercises that I give to my athletes/patients in the controlled articular rotations (CARs) category. The training method and acronym is popularized by Dr Andreo Spina. It was taught to me at a Functional Range Conditioning course in Winnipeg.  I call them “circles” to my patients because it’s easier for them to understand.  What I like about CARs is that they are easy, yet challenging, and expose to my athletes areas of mobility that they may be lacking in.

The intent of this exercise is to challenge the hip at its end ranges. The end range of motion is commonly the weakest area. This helps us to strengthen this region and also helps to keep our hips joint healthy through all ranges of motion.

Unlike stretching, which passively improves the  range of motion, this movement makes the muscles work at the end range of motion.

Hip Circles in Quadruped (CARS)


Hip Circles can be performed on their own or, ideally, at the end of a stretching session.

To perform this exercise:

  1. Start in a quadruped position, on all fours, lift the knee up to your chest limiting the amount of rounding of the lower back.
  2. Keep the knee up and move the knee to the outside as far as possible, keeping the pelvis horizontal.
  3. Keep the knee there and rotate the hip inwards attempting to lift the foot higher than the knee. Try not to hike the pelvis up during this point in the exercise
  4. keep the leg up and bring it back behind you. Try not to over arch the back at this point in the exercise.
  5. Return to the start.
  6. This can also be performed in the reverse order

To really challenge yourself perform one repetition for 30 to 60 seconds

Dr Notley

If you are having pain or you are not moving well and want to move better make an appointment

 

Standing hip circles (CARS)

This exercise is part of a type of exercise called controlled articular rotations (CARs). The training method and acronym is popularized by Dr Andreo Spina. It was taught to me at a Functional Range Conditioning course in Winnipeg.  I call them “circles” to my patients because it’s easier for them to understand.  What I like about CARs is that they are easy, yet challenging, and my athletes/patients like to do them.

The intent of this exercise is to challenge the hip at its end ranges. The end range of motion is commonly the weakest area. This helps us to strengthen this region and also helps to keep our hips joint healthy through all ranges of motion.

Unlike stretching, which passively improves the  range of motion, this movement makes the muscles work at the end range of motion.

Standing hip Circles (CARS)

Standing hip CARs can be performed on their own or, ideally, at the end of a stretching session.

This exercise can be performed with a pole, stick, or just balancing on one leg. Using a pole helps you if you have balance issues.  If you can stand on one leg but with movement you struggle a bit, the stick will add a little bit of support to help you perform the exercise. As you get better, you can work at balancing on one leg while performing the exercise.

  1. Lift the knee up as high as you can without rounding the lower back.
  2. Keep the knee up and move the knee to the outside.
  3. Keep the knee there and rotate the hip inwards. The foot comes up to be inline with the knee. Try not to hike the pelvis up during this point in the exercise
  4. keep the leg up and bring it back behind you. Try not to over arch the back at this point in the exercise.
  5. Return to the start.
  6. This can also be performed in the reverse order

To really challenge yourself perform one repetition for 30 to 60 seconds

Dr Notley

If you are having pain or you are not moving well and want to move better make an appointment

 

Exercise: Supine Twist Beginner

Supine Twist Beginner

Start by laying on the back with your knees bent.  Drop your knees down to one side. There should be limited pain while performing this exercise.  You don’t knee to push through pain. If pain is increasing during this exercise then stop.  Drop the knees from side to side or just to one side prescribed to you by your chiropractor/athletic therapist.  If you can get your knees to the ground take a moment and breath into the belly.  Feel the muscles expand and relax with each breath. You should feel a pull in to the buttocks and lower back.

Our bodies have evolved to move

The medical literature tells us that the most effective ways to reduce the risk of heart disease, cancer, stroke, diabetes, Alzheimer’s, and many more problems are through healthy diet and exercise. Our bodies have evolved to move, yet we now use the energy in oil instead of muscles to do our work. David Suzuki

This thought isn’t new. You have heard it all before and you will continue to hear it. You need to move more and you need to make better choices at what you eat.  You don’t have to make it complicated. You don’t have to go to extremes to be healthy.  But you do need to make an active contribution to your health.  No drug or supplement is going to make you healthy.

Now, you don’t have to jump into it all at once.   You don’t need to be completing a Crossfit workout tomorrow. It is alright to take your time. And you don’t need to be changing your eating drastically.

Make small changes.

Find a physical activity that you enjoy and start doing it.  This can be as simple as going for a walk each day.  Even if you went for a walk for 5 minutes a day you are starting to be active.  As time goes by add more time.  You don’t have to work so hard that you are sore for 3 days. I found that if I was too sore I would often avoid activity until I was feeling better. This often would lead to days, weeks, years of no activity. Take is slow.

Change one eating habit at a time.  Again, you don’t have to be extreme. Just pick one thing and then work at it.  If I ever fall off the wagon my go to habit is to eat to 80% full.

Once you have a habit going, and this might take a number of weeks, then add in another habit. Don’t worry, you will fall off the wagon a few times. We all do and I’d never judge you if you did. Just get back on and keep going.

If you have pain that is stopping you from being active, you need guidance on being active or helping in making changes to your eating habits I would be glad to help you.

If you would like to see me you can book on-line or give my offices a call

Exercise: Z-lying position

Z-lying Position

The z-lying position, lying the supine lie,  is often an exercise I use for those dealing with back pain.  While in this position, you are to focus on relaxing.  If this isn’t comfortable then another position may be needed. As you relax in this position focus on breaking from the belly. When you inhale you should feel your belly rise and your sides expand out.  As you exhale these collapse in.  Spend some time here relaxing and breathing.