Do you have a morning routine? I'll bet you do. It's kind of how most of us make it to work on time without forgetting to turn the lights off and close the garage door before you leave.

I am a passionate lover of routines. Some might call me a bit obsessed with routines, but I am cool with that.

Routines are made up of habits and good habits, in my opinion, are the foundation for success in anything.

And as you might have already guessed I have my morning routine that has changed quite a bit in the last year in the attempt to try and win the hell out of each of my days.

However I am constantly always looking to learn from other successful people what they do each morning to prepare for the day and what new habits I might be able to add in my routine to make it that much better.

Most recently my morning routine has seen the addition of a technique known as Controlled Articular Rotations.

The technique comes from a system known as Functional Range Conditioning which was developed by Dr. Andreo Spina.

Before I get into explaining why I have started using the technique please know that I haven't received any formal training in this system, but I am looking forward to getting coached up on the FRC system in October in Austin, Texas.

These Controlled Articular Rotations can be done in the 5 to 10 minutes you are waiting for your coffee to brew in the morning and that is personally when I perform them. To do CAR's you are going to simply take each of your major joints and rotate it through the largest range of motion you have access to while maintaining tension through the joint.

The benefits of performing this technique daily is essentially just good joint care. It keeps the joints healthy and functioning properly.

It does this by . . .

  • mobilizing the joint capsule.
  • keeping the joints and it's contained structures supplied will proper amounts of blood and nutrients.

In other words it is important to regularly rotate your joints.

You might though be wondering why you need to keep your articular rotations under tension.

The reason for this is maintaining tension throughout the rotation allows us to increase our mobility through that joint by providing strength to our new ranges of motion and provide us with better control over each of our joints independently from each other allowing for better integration together during complex movements.

I believe the best time to perform this technique is in the mornings in my opinion for one big reason and that is during the morning hours your body is laying down new collagen and movement and force can help influence how this collagen is laid down. Thus we can influence how our body reshapes our tissues providing us with improved mobility and strength in our joints over time by just rotating your joints in the morning after waking up.

Below is a video of a routine that you can use each morning to get this accomplished. The idea is to go slow, keep constant tension, and work within the range of motion you currently have and over time fighting for more range of motion.

Happy moving and heavy lifting!

Practical, Purposeful, Effective Training