Hip CARs (Controlled Articular Rotations)
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CARs Procedure:
1. Inhale, trap air in the lower abdominal region while breathing shallow (law of irradiation).
2. Stabilise all other joints in order to ensure strict rotation in the hip joint (you can hold onto something to create more irradiation through the body).
3. Begin articular rotation SLOWLY ensuring that it is occurring in the outer limit of movement.
4. Attempt to “expand the circle” with each repetition. Go in both directions.
Tips:
1. Imagine your pelvis is a bucket of water and you don't want to spill a drop from the front, back or sides.
2. Imagine your leg is lifting up and over a hurdle.
3. Pause where it feels hard and check the rest of your body isn't cheating!
4. Stand strong in the stabilising leg - you may feel this leg working just as hard too.
5. Visualise the ball of the femur (thigh bone) moving in the socket.
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