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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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