Self-Care
CARs for the Toes
Things to Remember:
1. Take a deep breath before starting the exercise
2. Pack your air down into your body while irradiating your muscles (i.e. tensioning them throughout your body by making a fist, tightening your core and glutes in order to engage as much muscle as possible while doing the exercise)
3. Keep breathing while you irradiate your muscles
4. Imagine the air around you is thick - push against that imaginary resistance to give you greater control of the range of motion
5. DON'T push through any closing angle pinching/pain! If there is closing angle pinching/pain, back out of that spot until the pain is gone, and use that limit for that part of your motion. *Open angle discomfort is GOOD and means you should keep going to help correct that soft tissue!
6. Use slow, controlled motion
CARs for the Ankles
Things to Remember:
1. Take a deep breath before starting the exercise
2. Pack your air down into your body while irradiating your muscles (i.e. tensioning them throughout your body by making a fist, tightening your core and glutes in order to engage as much muscle as possible while doing the exercise)
3. Keep breathing while you irradiate your muscles
4. Imagine the air around you is thick - push against that imaginary resistance to give you greater control of the range of motion
5. DON'T push through any closing angle pinching/pain! If there is closing angle pinching/pain, back out of that spot until the pain is gone, and use that limit for that part of your motion. *Open angle discomfort is GOOD and means you should keep going to help correct that soft tissue!
6. Use slow, controlled motion
7. Keep the heel on the ground and try not to move the knee or hip
CARs for the Knees
Things to Remember:
1. Take a deep breath before starting the exercise
2. Pack your air down into your body while irradiating your muscles (i.e. tensioning them throughout your body by making a fist, tightening your core and glutes in order to engage as much muscle as possible while doing the exercise)
3. Keep breathing while you irradiate your muscles
4. Imagine the air around you is thick - push against that imaginary resistance to give you greater control of the range of motion
5. DON'T push through any closing angle pinching/pain! If there is closing angle pinching/pain, back out of that spot until the pain is gone, and use that limit for that part of your motion. *Open angle discomfort is GOOD and means you should keep going to help correct that soft tissue!
6. Use slow, controlled motion
7. Keep your knee as tight as you can up to the chest
8. Keep your toes pulled up toward (dorsiflexion) your nose while you bring the toes toward or away from the body's midline
CARs for the Hips
Things to Remember:
1. Take a deep breath before starting the exercise
2. Pack your air down into your body while irradiating your muscles (i.e. tensioning them throughout your body by making a fist, tightening your core and glutes in order to engage as much muscle as possible while doing the exercise)
3. Keep breathing while you irradiate your muscles
4. Imagine the air around you is thick - push against that imaginary resistance to give you greater control of the range of motion
5. DON'T push through any closing angle pinching/pain! If there is closing angle pinching/pain, back out of that spot until the pain is gone, and use that limit for that part of your motion. *Open angle discomfort is GOOD and means you should keep going to help correct that soft tissue!
6. Use slow, controlled motion
7. Focus the movement at the ball inside the "cup" of your hip rather than moving the back or hips.
CARs for the Thoracic Cage
Things to Remember:
1. Take a deep breath before starting the exercise
2. Pack your air down into your body while irradiating your muscles (i.e. tensioning them throughout your body by making a fist, tightening your core and glutes in order to engage as much muscle as possible while doing the exercise)
3. Keep breathing while you irradiate your muscles
4. Imagine the air around you is thick - push against that imaginary resistance to give you greater control of the range of motion
5. DON'T push through any closing angle pinching/pain! If there is closing angle pinching/pain, back out of that spot until the pain is gone, and use that limit for that part of your motion. *Open angle discomfort is GOOD and means you should keep going to help correct that soft tissue!
6. Use slow, controlled motion
7. Keep hips from swinging forward, back or to the side
CARs for the Neck
Things to Remember:
1. Take a deep breath before starting the exercise
2. Pack your air down into your body while irradiating your muscles (i.e. tensioning them throughout your body by making a fist, tightening your core and glutes in order to engage as much muscle as possible while doing the exercise)
3. Keep breathing while you irradiate your muscles
4. Imagine the air around you is thick - push against that imaginary resistance to give you greater control of the range of motion
5. DON'T push through any closing angle pinching/pain! If there is closing angle pinching/pain, back out of that spot until the pain is gone, and use that limit for that part of your motion. *Open angle discomfort is GOOD and means you should keep going to help correct that soft tissue!
6. Use slow, controlled motion
7. Keep chest and hips from leaning/rotating forward, back or to the side
CARs for the Scapula
Things to Remember:
1. Take a deep breath before starting the exercise
2. Pack your air down into your body while irradiating your muscles (i.e. tensioning them throughout your body by making a fist, tightening your core and glutes in order to engage as much muscle as possible while doing the exercise)
3. Keep breathing while you irradiate your muscles
4. Imagine the air around you is thick - push against that imaginary resistance to give you greater control of the range of motion
5. DON'T push through any closing angle pinching/pain! If there is closing angle pinching/pain, back out of that spot until the pain is gone, and use that limit for that part of your motion. *Open angle discomfort is GOOD and means you should keep going to help correct that soft tissue!
6. Use slow, controlled motion
7. Keep chest and hips from leaning/rotating forward, back or to the side
8. Keep elbows and wrists straight
CARs for the Shoulder Joint
Things to Remember:
1. Take a deep breath before starting the exercise
2. Pack your air down into your body while irradiating your muscles (i.e. tensioning them throughout your body by making a fist, tightening your core and glutes in order to engage as much muscle as possible while doing the exercise)
3. Keep breathing while you irradiate your muscles
4. Imagine the air around you is thick - push against that imaginary resistance to give you greater control of the range of motion
5. DON'T push through any closing angle pinching/pain! If there is closing angle pinching/pain, back out of that spot until the pain is gone, and use that limit for that part of your motion. *Open angle discomfort is GOOD and means you should keep going to help correct that soft tissue!
6. Use slow, controlled motion
7. Keep chest and hips from leaning/rotating forward, back or to the side
8. Keep elbows and wrists straight
CARs for the Elbow
Things to Remember:
1. Take a deep breath before starting the exercise
2. Pack your air down into your body while irradiating your muscles (i.e. tensioning them throughout your body by making a fist, tightening your core and glutes in order to engage as much muscle as possible while doing the exercise)
3. Keep breathing while you irradiate your muscles
4. Imagine the air around you is thick - push against that imaginary resistance to give you greater control of the range of motion
5. DON'T push through any closing angle pinching/pain! If there is closing angle pinching/pain, back out of that spot until the pain is gone, and use that limit for that part of your motion. *Open angle discomfort is GOOD and means you should keep going to help correct that soft tissue!
6. Use slow, controlled motion
7. Keep front (groove) of the elbow pointing forward throughout the entire motion
CARs for the Wrist
Things to Remember:
1. Take a deep breath before starting the exercise
2. Pack your air down into your body while irradiating your muscles (i.e. tensioning them throughout your body by making a fist, tightening your core and glutes in order to engage as much muscle as possible while doing the exercise)
3. Keep breathing while you irradiate your muscles
4. Imagine the air around you is thick - push against that imaginary resistance to give you greater control of the range of motion
5. DON'T push through any closing angle pinching/pain! If there is closing angle pinching/pain, back out of that spot until the pain is gone, and use that limit for that part of your motion. *Open angle discomfort is GOOD and means you should keep going to help correct that soft tissue!
6. Use slow, controlled motion
7. Keep the palm and fingers straight with the thumb extended throughout the motion and keep the motion at the wrist
Full Spine
Things to Remember:
1. Take a deep breath before starting the exercise
2. Pack your air down into your body while irradiating your muscles (i.e. tensioning them throughout your body by making a fist, tightening your core and glutes in order to engage as much muscle as possible while doing the exercise)
3. Keep breathing while you irradiate your muscles
4. Imagine the air around you is thick - push against that imaginary resistance to give you greater control of the range of motion
5. DON'T push through any closing angle pinching/pain! If there is closing angle pinching/pain, back out of that spot until the pain is gone, and use that limit for that part of your motion. *Open angle discomfort is GOOD and means you should keep going to help correct that soft tissue!
6. Use slow, controlled motion
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Cameron, MO 64429