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You can feel like a rusty machine after sitting at a computer for 8 hours or more. Your neck is tight, your hips are stiff and your lower back complains by evening.
Two ideas can help. One is a technique taken from Western physical therapy called CARs or Controlled Articular Rotations. The other is already in play in Sri Lanka: cooling off in a river, lake, or sea. But when grouped together, you have an easy, fun recovery program.
What Are CARs?
CARs are slow, controlled circles that you make with your joints. You open and move a joint (such as a shoulder or hip) through the widest range you can make, moving as smoothly as you can.
The purpose is to maintain the health of the joints and educate your brain on utilizing your whole person. CARs are widely used during warm-ups and mobility exercises by many trainers and physiotherapists.
Imagine “cleaning the joint” using full and gentle movements.
Why do joints need movement?
Your joints like to move. The fluid that circulates the joints provides the nutrients for the joint surfaces. But if you sit still for hours, then your joints do not receive this movement, and they start to feel stiff.
You also get a “habituation” or “forgetting” effect in your body with respect to the full range of a joint over time. When you use CARs, your brain and your joints remember what they can do.
How to Do a CAR Properly
Move slowly. Complete one circle in approximately 10-20 seconds.
Be tight in all other places. Maintain the body steady with the other body parts, and only use the targeted joint.
Do as much as you can and control. Never force the end of range.
Breathe normally. Take a deep breath at all times.
Repeat 3 – 5 times on each side.
When something is painful, STOP.
The significance of water in improving the product
It’s a good investment to do CARs in water. Here is why:
- Buoyancy. Water supports some of the weight of your body, thus reducing the load on your joints. Joints that are stiff or painful are able to move more easily.
- Gentle resistance. Water resists all movement, creating control and strength as you move.
- Cooling. Cool water will help to relieve pain in tight muscles and areas. Research on CWI has demonstrated its potential to decrease exercise-induced muscle soreness.
- Relaxation. Nature, with the flow of water around you, can reduce stress. Post-exercise, many people feel more relaxed.
Water therapy is said to reduce inflammation all over the body. That’s still early days for research here,e but it’s fair to say it may help relieve soreness and stiffness and that many people feel better after.
Sri Lanka is a perfect playing environment
We are lucky. There are no rivers, tanks, lakes, or beaches. The water temperature here is a lot warmer than it is in the icy cold waters, which makes it much more comfortable to stay in for longer. Ideal for slow and controlled movements.
You can take a picture of a riverbank at a calm and quiet time in the morning or the sea at a quiet time in the evening. People also love the fresh air and the quiet, which is a release from screens and noise.
This is a simple 10-minute routine
Stay in the water, holding your body up at waist to chest level, on a firm and steady surface.
Neck CARs: Slowly draw a circle with your nose. 3 each way.
Arm circles: Raise your arm forward, up, backward and down, making a large circle with it. There are 3 to 5 on each side, both ways.
Spine rolls: Slowly bend forward, then roll up one bone at a time. 5 times.
Hip CARs: Keep something stable, lift knee up, open leg wide to the side and swing leg back and down. This one is 3-5 X 3-5 (both ways).
Ankle circles: Raise one foot off the ground and make large circles with your toes. 5 each way.
Finish: Walk or float slowly for 2 mins, take deep breaths.
Here are a few tips for your first session:
Visit early in the morning or late in the afternoon when the sun is not as harsh.
Wear light, loose-fitting clothes.
Drink water before and after even if in water.
Begin with 5 minutes of a single number and gradually increase this to 10 or 15 minutes.
Be mindful of your body. The stiffness should go away and shouldn’t hurt.
Safety First
Water is precious, but must be honoured.
Look for shallow areas in the water where there is little or no rush and rest.
Avoid swimming alone, particularly in water such as rivers and open sea.
Avoid areas of warning for crocodiles, strong waves and dirty water.
If heavy rain has been reported upstream, do not enter the water.
Before taking this, consult your physician if you suffer from heart disease, high blood pressure, or joint trauma.
If the weather’s cold, get outside & get warm.
The best option for people who work at their desk
This routine is perfect for those who are spending many hours at their desk. Sitting causes a stiffening of hips, spine and shoulders. CARs stimulate those joints. Water brings relief and comfort.
Dry CARs can also be done at your desk throughout the week. It’s a minute here and there that makes a huge difference. Then, take a water session at the weekend as a deeper reset.
It is an Easy Weekly Rhythm
Weekdays: One minute of dry CARs every 2-3 hours at work.
Weekend: 10-minute water session.
Short and easy dip after vigorous activity to soothe aching muscles.
A little bit done regularly is more effective than a big bit done once a month.
Final Thoughts
There’s no need for fancy equipment for good recovery. Requires slow, thoughtful exercise and some outside time.
Mix CARs and a relaxing natural water dip together and you have provided your body an opportunity to relax, cool and feel fresh again.
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