Your skeleton works wonderfully when everything is aligned, but as you go through life, your muscles develop and grow based on your habitual movement patterns, which often lead to imbalances. People try to correct these by working on flexibility — passively working to achieve an extended range of motion. And flexibility is important, but you also should work on mobility. Mobility is not passive. It uses strength to control range of motion and promotes neuromuscular mastery.
A good way to improve mobility is through the use of controlled articular rotations. The goal of CARs is to move each individual joint in active rotation, tracing the biggest circle possible while maintaining total-body tension to isolate the joint and prevent other muscles from engaging. CARs help build new connective tissue in your joint capsules and improve alignment, and they also can up-level your range of motion and ultimately your lifts. Practice your CARs first thing in the morning or as part of your pre workout warm-up.
Can improve strength and protect the joints during torqueing and lateral movements.
Sit with your knees bent, feet flat on the floor. Place your right hand on top of your left knee, thread your left arm underneath and grasp your right forearm with your left hand to lock your upper thigh into place. Flex your foot and knee, then externally rotate your tibia. Maintain this external rotation as you extend your leg, then at the top internally rotate your tibia. Maintain that rotation as you bend your knee to return to the start. Repeat three to five times in both directions, then switch legs.
Continue reading your story on the app
Continue reading your story in the magazine
WORK OUT WHERE?
YOU TRAIN LEGS, YOU TRAIN BACK, YOU TRAIN ARMS — BUT HOW OFTEN DO YOU TRAIN YOUR PELVIC FLOOR? HERE’S WHY YOU SHOULD.
Use a landmine
Blow up your results with this versatile training tool.
TO GET HER STRONG
THE OXYGEN CHALLENGE 7 IS HERE. TEAM UP, DIG IN AND KICK 2021 BUTT.
The no-equıpment back workout
All you need to do these moves is a towel and your body weight.
THE MAGIC OF MUSHROOMS
If you add mushrooms to your stir-fry, you’re just toeing the edge of the fungi forest. Follow us down this path of both culinary and magical discovery, beginning with an iconic moment in women’s sports.
The benefits of competition
Are you a competitive person? Maybe you should be.
THE BEGINNER'S GUIDE TO SPRINTING
WHO DOESN’T WANT TO RUN (AND LOOK!) LIKE AN OLYMPIC SPRINTER? THIS EXPERT-DESIGNED PROGRAM WILL HELP YOU CROSS THAT FINISH LINE — FAST.
MASTER CLASS: THE BARBELL BACK SQUAT
The barbell squat.
Unchain your ball-and-socket joints with this mobilizing shoulder protocol.
Meet 5 women who've got the fit factor.
FUTURE OF FITNESS