How often do you move every part of your body? Every vertebra in your neck, the joints in your toes, your ankles and do you move all your joints/parts to their full range? If you said no then you likely have some sedentary areas in your body that may need some work, movement or even some treatment depending on the issue.
Gil Headley of the ‘Fuzz Speech’ explains in his youtube video that every night when we sleep we create tiny adhesions between your tissues and if we fail to move our body fully each day they start to build up day by day until we begin to lose some range of motion. Now this takes time it does not happen in one night but so many of us are sedentary due to our work, school and the way society lives that even if you move on a regular basis you are still likely to have some sedentary ares in your body and for many of us the majority of our body is actually sedentary.
One of the best ways to assess and determine if you have sedentary areas is to MOVE, specifically doing something called a morning routine or CARs routine allows you to assess all joints in your body. This routine will allow you to see what range you currently have, where you compensate for any lack of range and what main areas you need to improve.
CARs stands for controlled articular rotations and they come from the Functional Anatomy Seminars System created by Dr Andreo Spina and specifically the functional range conditioning (FRC) arm of the company which aims at optimising human movement. Movement specifically rotational movement is the most important component for joint health and longevity. To keep joints healthy we have to move – the only way to get blood flow into a joint is to move it and the only way to maintain joint health is to move it. CARs offer both a framework for joint health, maintenance as well as a way to assess for limitations, problems and structural conditions.
To perform a simple CARs routine click this video link. Now once you know where your issues are for example hips and shoulders is a common one along with spine then you know where you need to focus your movement attention. The FRC and FRS system provide exercises to not only maintain range but also increase range, function, neurological and motor control to allow you to achieve optimal joint health. If in your CARs routine you find any pinch points you may require some specific attention and the FRS system provides this through functional range release or FR which is a manual therapy to assess, treat and rehab ones tissues that may be damages, altered or dysfunctional. If you want to learn CARs and the FRC system in a class then Kinstretch is your forte and Dr Nicole Paine, DC, BA Kin Physed, MSc Functional Medicine offers classes at Live Free Wellness in Putney or one to one FRC sessions. If you really do not know where your at then the full FRA or functional range assessment might be the best option allowing your therapist to specifically determine your weakness, limitations and where motion is lacking.
Once you know where your ‘sedentary’ or lacking normal motion then next task is to get those parts moving. Traditionally we have thought of this as specific, targeted exercises or rehab prescription but it doesn’t have to be it can be also amendments to your daily life and the way you live. For example sitting on the floor at least sometimes forces your hips, knees, ankles, spine, hamstrings and much more to move in a very different way than sitting in chairs along with providing some strengthening every-time you get up.
Here are 5 ways to add more movement into your life:
- Sit on the floor at least some of the time
- Pick up clothes, shoes, keys etc with your feet from the floor (this allows your intrinsic foot muscles to work, move and strengthens your hips as well)
- Brush your teeth with your non-dominant hand (this will also improve your neurological control of the left hand)
- Walk, cycle or run to work or part of the way instead of siting on transport or in a car being sedentary.
- Take an eye break – yup even your eyes need a break we always look so close at computers, phones etc and never look far anymore where are our eyes can rest – try taking a break and trying to look as far as you can see from your nearest window or go into a forest and look as far as you can see.
So perform a simple CARs assessment to determine your sedentary areas and then apply movement principles, FRC system and lifestyle movement to address those areas. Although our world is becoming more and more sedentary YOU DON’T HAVE TO its your choice to go with the grain or listen to your body and move. Humans are meant to move and weather its walking, gardening, competitive sport or simple stretches you can add it into your daily life to optimise your human frame.
Gil Headley ‘Fuzz Speech’: https://youtu.be/_FtSP-tkSug
Functional Anatomy Seminars: https://functionalanatomyseminars.com
Live Free Wellness: https://www.livefreewellness.co.uk
3 Min Quick Morning Routine: https://youtu.be/mXvzeyZS7Dc
Full Morning Routine: https://youtu.be/7wd4SQZWZOQ