Controlled Articular Rotations (C.A.R.S.) – Benefits of C.A.R.S. and Why Joint Control Matters

Have you ever noticed your joints making a few more “Rice Krispie” sounds than they used to? Most of us can relate to realizing our bodies don’t move quite the same as they once did. As we age, our joints naturally experience changes in hydration, nutrient delivery, and tissue quality. Without regular movement, joints can become less pliable, less resilient, and less capable of handling the demands we place on them.

Everyday activities like carrying groceries, picking up grandchildren, hiking, or exercising all place stress on our joints. When the stress placed on a joint exceeds what it can safely tolerate, injury becomes more likely. In Functional Range Systems (FRS), improving a joint’s ability to tolerate stress is a key part of maintaining long-term joint health.

So, what does this have to do with C.A.R.S.?

C.A.R.S., or Controlled Articular Rotations, are a daily joint maintenance practice developed by Dr. Andreo Spina through Functional Range Systems. They involve actively moving a joint through its largest pain-free range of motion while maintaining control throughout the movement.

Benefits of CARS:

• Promote circulation of synovial fluid, which helps nourish joint surfaces.
• Improve the brain-to-joint connection (neurological control).
• Maintain and assess your available range of motion.
• Highlight areas of stiffness or movement limitations before they become larger problems.
• Support long-term joint health and tissue resilience.

A key component of C.A.R.S. is something called irradiation. Irradiation is a way to increase the amount of neural connections we have to a joint by tensing up surrounding muscles. We typically start with about 20-30% full-body tension, lightly contracting the muscles throughout the body while moving the target joint. This creates greater neurological input and helps improve your ability to control the joint through its full range of motion. As control improves, the body becomes better at utilizing and protecting the ranges of motion it already has.

The goal of C.A.R.S. isn’t to create new flexibility during the exercise. Instead, they help you maintain your current range of motion, improve joint awareness, and keep your joints functioning optimally. Think of them as brushing your teeth, but for your joints.

The best part? C.A.R.S. are low-impact, require no equipment, and can be done almost anywhere. Just a few minutes each day can help keep your joints moving well so you can continue doing the activities you love both inside and outside the gym.

After all, when it comes to joint health, the old saying still applies: if you don’t use it, you lose it.