Controlled Articular Rotations Exercises For Seniors: Benefits. Types and How To Do

With increased age, exercising regularly becomes important to ensure that we are fit in our general health and well being. Controlled Articular Rotations (CARs) is one of the exercises, which benefit seniors in particular. CARs refer to a sequence of low impact movements which people of any level of fitness can perform.

The exercises help to mobilize joints, stretch and give body control. In the following article, we shall discuss why CARs are so beneficial to the elderly and how it should be done in an effective way. As a senior trying to enhance your mobility or a caregiver seeking effective and safe exercises that your loved ones can perform, this article will provide all the information you need regarding benefits and the correct procedure of the Controlled Articular Rotations exercises in seniors.

When to implement controlled articular rotations?

Controlled articular rotations (CARs) can be a very useful method of joint preservation and joint enhancement. CARs have different stages of implementation and there are different purposes. It is one of the perfect moments to integrate CARs during warm-up exercises prior to physical games or sports.

The exercise of the CARs prior to exercising will include the rise in joint flexibility and refinement in blood pumping into the muscles, as well as creating safety against injury. Also, CARs can be incorporated in a rehabilitation process to improve joint stability and range of motion after an injury or surgical procedure.

Consistent usage of CARs may also be helpful when suffering joint stiffness or low mobility because of advancing age or inactivity.

All in all, the controlled articular rotations applied at the right time may help to enhance the overall performance of joints, health improvement, and well-being.

Why are controlled articular rotations good for you as a senior?

Introducing such exercises as controlled articular rotations (CARs) into your fitness program, you may obtain a variety of benefits as a senior. Seven reasons why CARs are good to you:

1. Joint Mobility.

CARs are beneficial in enhancing the range of movements of your joints. Due to aging, our joints become stiff and ultimately our movement becomes constricted and chances of injuries are relatively high. Frequent application of the CARs can recover the whole mobility and keep that condition over a long time hence you will be able to move freely and without much discomfort.

2. Injury Prevention.

CARs prevent injuries since they help make the joints strong and stable. CARs strengthen your level of coordination and control of your joints which prevents the chances of falling and wrist fractures which are worrisome among the elderly.

3. Pain Relief.

Severe joint pains are experienced by a lot of the elderly as a result of arthritis or general wear and tear of joints. This situation may be relieved by CARs, extending the output of synovial fluids, which relases the joints, lessening the rubbing, and eliminating discomfort. CARs also assist in relaxing and releasing the tension of the vicinity muscles by moving in gentle movements.

4. Increased Balance and Coordination.

Balance and co-ordination are essential aspects to the elderly as maintaining it prevents fall. CARs will pose and enhance the neuromuscular connection, which helps to promote improved balance and coordinates. Regular exercise of CARs helps improve the capacity of the body to stabilize and respond to the unexpected movements and thus decreases the number of falls.

5. Posture Improvement.

Elderly people also have a difficult time with posture because of the muscle imbalance, a condition affecting the core muscles, or spine. CARs focuses on particular joints and muscles that help to have a good posture. With the help of CARs, it will be possible to balance the muscles in your back, which helps in maintaining the posture and eliminating back pain.

6. Mind-Body Connection.

The mind-body connection of CARs demands concentration and attention that is why the exercise is a valuable one to be performed by seniors willing to improve their powers of thought. Through CARs you can enhance your proprioception as well as your body awareness, which in turn affects the rest of your mental health in a positive manner.

7. Life expectancy and Quality of Life.

The frequent practice of CARs may serve to promoting a better life as an older person. Keeping the joints mobile, avoiding injuries, alleviating pain, balancing, correcting posture, building the connection between the mind and the body will help you live an active independent life in years to come.

Also Read: What Exercises Can Make You Breath Through Your Skin?

Types of Controlled Articular Rotations Exercises For Seniors.

Below are the names of some CARs exercises that are especially good with the seniors:

1. Shoulder Controlled Articular Rotations.

They are strength building exercises that incorporate the shoulder joint movements with control and flexibility. Some of the examples are shoulder circles, swings and shoulder rolls. Through regular execution of such CARs, seniors would be able to loosen up their shoulders, decrease pains and increase execution of daily activities.

2. Hip Controlled Articular Rotations.

Hip CARs are of great benefit to the seniors because they ensure the health of the hip joints and also keep them flexible. Hip circles, hip rotations and leg swings are intended to increase flexibility, coordination, and hip balance. These are movements that are of special importance to seniors to keep them independent of falls.

3. Spine CARs.

The back is another important area of concern to the seniors where support to the whole body emanates. Flexion/extension and lateral bends are useful to keep the spine mobile and decrease back pain, as well as, spinal rotations. By including these CARs exercises in an everyday routine, elderly people will be able to develop healthy posture and experience less pain.

4. Knee CARs.

With people nearing old age, knee joints tend to become worn out and are affected by the wear and tear, causing decreased mobility and the probability of injuring oneself. Knee exercises, including knee circles, knee extensions, and knee flexion movement, are CARs exercises that aid seniors to keep the knees in shape, enhance their stability, and minimize pain.

5. Ankle CARs.

The ankles are very important in maintaining balance and stability hence exercises involving ankle CARs are important to seniors. Ankle circles, ankle rotations, as well as ankle dorsiflexion/plantarflexion exercises can improve the range of motion of the ankle, eliminate stiffness, and lower the fall risk.

6. Wrist CARs.

The elderly people usually put much stress on their hands and wrists in their day-to-day activities and therefore the exercises on the wrest CARs are a very vital component. Exercises such as wrist circles, wrists flexion and extension and wrist rotations may increase wrist mobility, enhance grip strength, and relieve the pain and stress caused by maladies such as arthritis.

Also Read: How Do You Lower Your Heart Rate After Exercise: 10 Best Ways

How To Do Controlled Articular Rotations Exercises For Seniors?

A valuable exercise is the Controlled Articular Rotations (CARs) that help the elderly in movement. CARs work to enhance joint heath, mobility, and strength by gradually moving each joint through its complete range of motion in a controlled-slow motion. The exercises are also very useful to the seniors because they assist them in combating stiffness of aging, general lubrication of the joints, and increased joint mobility.

In order to take up CARs exercises, seniors may proceed as follows:

1. Select a joint: Select a joint which you want to target. It would be either shoulder, wrist, neck, hip, knee, ankle or any other joint within the body.

2. Warm-up: A warm-up of the joint is essential prior to the start of the CARs. This may be achieved by light movements, e.g. by stretching a few minutes or spending time on accessory cardiovascular exercises.

3. Impermeabilize the joint: Just concentrate on your choice of joint and mentally contact the joint. Focus on the feeling of movements and sensations in the joint.

4. Start the rotation: A smooth and slow start should be made to the rotation of the joint. Perform the full range of motion as you keep control and stability. Make sure the movement is unpainful and only limited to the extent that you are comfortable.

5. Resist: This is achieved when you move a joint in a rotational direction and develop some sort of tension or resistance on the muscles that surround it. This resistance assists to strengthen united stability and control.

6. Control the speed: Try the CARs exercises in a slow and controlled pace. This will facilitate more concentrated attention, improve proprioception (joint awareness), and give the joint a lot of time to adjust to the movement.

7. Breathe and relax: When doing the exercise, do not forget to breathe deeply and remain relaxed. Un-necessary tension may also interfere with efficiency of the movement.

8. Repeat and change directions: Do some repetitions of CARs exercise on one side then repeat on the opposite side. This makes it balanced and provides equal stimulation to the joint.

9. Assess progression level by level: As part of a progressive method to assess the level of difficulty, seniors can be guided over time to increase the range of motion, add some resistance or perform more complex movements.

10. Be consistent: As in the case of any other exercise, to derive the benefits of the CARs exercises, it is advisable to do the exercises regularly. The goal should be a few minutes of exercises each day, which help keep the joints healthy or enhance their condition.

Also Read: Wall Plank Exercise: Benefits, How To Do and Variations

controlled articular rotations morning routine for Seniors.

The morning routine of controlled articular rotations (CARs) is one of the appropriate, safe approaches to the morning and at the same time, it provides the stimulation of the health of the joints, flexibility, and mobility in the seniors. CARs entail movement of each of the joint by controlled effort and specific usually. This is done to preserve or has gain in the range of motion. The exercise could be done lying in bed or sitting comfortably on a chair and thus could be practiced by seniors at whatever fitness level.

1. Neck CARs.

The movement starts with comfortable head rotation to the left and right, hoping to stretch your ear towards the shoulder without bringing any pain or discomfort. Then slowly move your head forward and backward, which will stretch the back and front sides of your neck. Classify these moves several times in either direction.

2. Shoulder CARs.

To start with, simply perform some shoulder rolls forward, making circles larger and larger. Once you have repeated several times go in the opposite direction and roll your shoulders backward. This motion serves to lubrication the shoulders as well as make them fluid.

3. Elbow CARs.

Sit and keep arms comfortably and rest it on the thighs. Flex and extend your elbows slowly and in a controlled way. This activity keeps the joints of elbow joints flexible and movable.

4. Wrist CARs.

Put your arms before you, with the palms down. Start by opening and closing the wrists wriggling like pushing the hands down and tugging the hands upwards towards the body. Once this is done, shake your wrists in a back and forward motion where you move your wrists clockwise and then counter clockwise.

5. Hip CARs.

Hold a sitting position on the edge of your chair with the feet flat on the floor. First, lift one leg to your chest, and then, move knee outwards and inwards, as in drawing a circle with your knee. And repeat the same with the other leg. These CARs to the hip are able to keep the hip joint mobile and avoid stiffness.

6. Knee CARs.

Sit down straight and extend one of the legs further in front of you, slowly bend and flex the knee. Be concerned with maintaining a smooth, non jerking and pain free movement. And repeat the same with the other leg. Knee CARs aid in the preservation of the flexibility and the range of motions in the knees.

7. Ankle CARs.

Cross-legged, sit down on the ground with your legs being flat on the ground. The first is picking your toes, then circularly twist your ankles back and forth; i.e. clockwise and counter clockwise. This activity aids to enhance mobility of ankle and avoid stiffness.

Also Read: How To Relieve Eye Strain Fast : 14 Proven Ways, Exercises and Diet

Bottom Line.

Controlled Articular Rotations (CARs) exercises represent an efficient, harmless way of improving the mobility of the joints in birds without putting any potential danger to the health of the nose. These activities enable the seniors to keep all the joints in the moving position, avoid injuries and enhance the capacity of the seniors in carrying out the day to day activities.

CARs exercises are non-strenuous and can be adjusted to the needs of each person and their capabilities thereby being applicable to all the fitness levels of senior people. With continued practice of CARs exercises as part of their everyday routine, seniors will note the difference in the health status of their joints, gain in flexibility and live a higher quality of life.

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