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Mad Mobility | The Save Button

This past weekend, I finally felt I was able to connect with you, the people. I was presented an opportunity to convey the proper execution of just a few of the tools I use to unlock and capture mobility, even the stuff thought lost. This is the environment I thrive in. In ninety minutes, one can accomplish quite a bit. As the nerves settle and the days tick by, what can one do to savour the moment, until more Mad Mobility…

The truth is, until next Saturday, it’s likely the usable range of motion might subside, and return to the darkness. In the meantime there is a singular tool you can use to maintain your progress on the road to mobility. Imagine this as your means of bridging the gap between now and your next hit with yours truly.

Controlled Articular Rotations | The “Save” Button

This is one of the key principles I use, taken from my practice in Functional Range Conditioning; one of the systems that has influenced my mobility practice the most. CARs, simply put, are

active, rotational movements at the outer limits of articular motion.

When performing CARs we can effectively target the joint capsule. The wall of joint capsule is made up of connective tissue. The joint capsule is the first line of communication between joint and the brain, and rotation is the best way to interact with the capsule. In order to keep the capsule tissues healthy (and thus the joint), and be able to control larger ranges of motion, we must enter those ranges in a controlled fashion. The movement into those ranges allows for nutrients to reach the tissues.

So if you’re going to want to lift heavy stuff for a long time and dampen the whinging that comes with deteriorating joints, perform CARs every damn day.

  1. Gradually build tension in the tissues as you trap your air in the lower abdominal region
  2. As contraction heightens, allow it to spread to neighbouring tissues and eventually to all contractile body tissue (Law Irradiation)
  3. ACTIVELY run joint through a controlled articular rotation.
  4. Follow with a constant attempt at expanding the rotation; working in the outer ranges to ensure everything is activated and trained.
  6. Attend Mad Mobility Class to receive your minimum effective dose.
  • If you feel pain as you move into a range of motion, STOP. Bypass that range of motion to ensure you aren’t working into dysfunction or injury. It’s one thing if it feels tough or mildly uncomfortable, it’s another thing when you feel that dagger pain.

  • Irradiation? Make a fist, a tight, white-knuckle fist. Notice how the tension spreads into your biceps, shoulder and chest. So whenever the load is meaningful, the tension will spread elsewhere. This kind of tension will make sure you are not compensating during your movement. The only thing that is allowed to move is the joint in question.

I perform them regularly, as part of a morning routine. In the morning the body lays down new collagen fibers. Collegen is a protein fiber found abundantly in the body, and notably in the connective tissue, like those joint capsules. We can help influence the way this is formed. We can effectively 'save' our mobility progress, and perhaps even push it further along. As the morning can be a slow start, I wouldn't dial up the tension as much as we do in the class. Use about half the tension in your early waking hours. 


Coach Chesty