Kinstretch Ultimate Daily CARs Routine (Do This Everyday)

Controlled Articular Rotations were created by Dr. Andreo Spina as a pivotal part of the Functional Range Systems. This routine is a great intro to Kinstretch which is the group application of Functional Range Conditioning.
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Nothing on our channel should ever cause any pain. Begin slow with a mirror and filming yourself to find out where you need extra work.
Pelvic Control 1:00
Quadruped Spinal C.A.R. 2:00
Thoracic C.A.R. 6:00
Neck 10:10
Scapula 12:50
Straight Arm Shoulder Capsule C.A.R. 15:20
Bent Arm Shoulder Capsule C.A.R. 16:10
Shoulder C.A.R. 16:45
Elbow C.A.R. 19:28
Wrist 21:05
Supine Hip Capsule C.A.R. 23:25
Quadruped Hip C.A.R. 25:20
Standing Hip C.A.R. 29:30
Which one did you have the most difficulty with? Let us know in the comments!
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[@Adreeanna1]

Amazing. Love the dual angles and clear identification points and reminders.

[@IanMarkow]

Thank you! We appreciate you watching. Have you tried a free EVM class yet?

[@volcom1827]

This content is incredible! Very well explained, and the pointers are very useful. Filming and angles are on point too. Only constructive criticism is maybe to separate the full explanation like this video and have one with the full routine without pauses and so much talking. This is helpful for keeping pace and focus during exercises.

[@IanMarkow]

Thanks for watching! We appreciate your feedback and would to hear more! You are describing our Elite Video Membership. Please try our 3 day trial and take some free classes. Let us know how we can improve those! courses.markowtrainingsystems.com

[@MrSolcross]

I have never felt my semimembranosus and semitendinosus more distinctly. This is my 3rd morning doing C.A.R.S and I am reaping the benefits. It's amazing that I already know a lot of these concepts but haven't enjoyed progress. But to hear you explain it, now I understand.

[@IanMarkow]

Awesome. Thanks so much for watching! CARs are such a incredible tool. You should check out our classes with a free trial when you are ready to progress! www.markowtrainingsystems.com/elite-video-membership/

[@ddavidpanah]

i dont know if im sad or happy , dr spinas method and your amazing content is changing peoples life everyday but im amazed how this video had only 4000 views ( probably 40 peple watched it 100 times ) . something you cant unsee about your body. i live in wales and teach / play beach volleyball also studied strength and conditioning and got a degree in it which meant nothing compared to what i have learned from FRS community. looking forward to learning more from you and hopefully get my certification soon. thanks again man

[@IanMarkow]

Thanks for the kind words. We appreciate you watching more than you know. We are always here to help. Feel free to reach out with any questions and check out Mobility Coach Plus markowtrainingsystems.thinkific.com/courses/mobility-coach-plus

[@flydopekidd11]

Added to the routine. 🔥👍🏾

[@IanMarkow]

🙌

[@chrisbaldia]

Thanks a lot for this one!! This video is a gold mine of valuable information.

[@IanMarkow]

Thanks for watching! We are always trying to improve our content. Thanks for noticing

[@other9471]

Thanks for this video. I never noticed that my knees and ankles can externally rotate like crazy, yet they pretty much can't internally rotate at all. I'm sure this has something to do with all the knee and ankle pain I've been dealing with lol so I'll definitely have to look into this more

[@IanMarkow]

Absolutely! That is why we include a full assessment tutorial with our elite video membership. No more guessing!

[@jkbmrlk4930]

Great video hopefully my joint pains go away, I’m 20 yo man training in MMA and wresting so it’s a bit embarrassing to have sore joints as if I was 60

[@IanMarkow]

Consistency is the key my friend. This is a great entry point to that goal. When you are ready to progress more check out a free class with the link below courses.markowtrainingsystems.com/courses/elite-video-membership

[@harryayce11]

How’s your progress?

[@Mykal_J.E.4616]

Solid Routine. Feeling parts of me that I assumed I was feeling 😂 Thank you for the help✊️💯

[@IanMarkow]

Any time! When you are ready progress to the EVM which has classes for everything including a playlist of cars routines that are shorter. The link below gives you a free week trial. www.markowtrainingsystems.com/elite-video-membership/

[@andrakin1984]

Awesome stuff Ian, as always. Great work. Thanks from Argentina!

[@IanMarkow]

You are welcome from Miami! Keep crushing it and let us know when you are ready to progress these!

[@IanMarkow]

You are welcome from Miami! Keep crushing it and let us know when you are ready to progress these!

[@IanMarkow]

You are welcome from Miami! Keep crushing it and let us know when you are ready to progress these!

[@IanMarkow]

You are welcome from Miami! Keep crushing it and let us know when you are ready to progress these!

[@TheMamacool]

Beautifully demonstrated, many many thanks!!

[@IanMarkow]

Thank you for watching. When you are ready progress with a free trial of our online classes called the EVM. Ill leave the link below courses.markowtrainingsystems.com/courses/elite-video-membership

[@jording1443]

I just the whole afternoon to take notes on this and grasp as much knowledge on this lesson. Really insightful and comprehensive. Thanks Ian. I have one question regarding toe CARs and feet work, which is something I defenitely need to work on since my feet are scrunched. Does EVM adress toe work and toe CARs? Is there any reason it isn't shown here? I checked comments and description just if it was answered there I didn't find any of that. Not criticism at all. I did a kinestrech class this year with Bea Vidal and I remember doing a toe stuff and I would to see your approach. Thanks for everything and peace!

[@IanMarkow]

Glad you enjoyed it. The EVM does have multiple lower body classes that work on the feet. The toes are built into the ankle classes throughout. At first the basics of just lifting them are key. We will definitely be having a toe specific one but the EVM has plenty that covers it

[@dkl4477]

Ian, thank you so much. Subscribed and like.

[@IanMarkow]

Awesome. Thank you so much. When you are ready progress to a free 3 day trial of the EVM! courses.markowtrainingsystems.com/courses/elite-video-membership

[@matiasanabalon9923]

How should I breath when I do this? And I love this I want to improve my movement and have healthy articulations

[@IanMarkow]

Focus on maintaining IAP and keeping the ribs down. You can learn more about this with our breathing routines. Do a free trial with the elite video membership linked below markowtrainingsystems.thinkific.com/courses/elite-video-membership

[@davegrice9546]

Thanks very much for this!

[@IanMarkow]

You are welcome! This routine is a game changer. Please share it with anyone who you think needs it

[@8CIC8]

Dope!

[@IanMarkow]

Thanks for watching

[@magidaallam]

Thank you thank you thank youu!!

[@IanMarkow]

You are welcome!!!! Thanks for subscribing and watching. Let us know when you are ready to progress!

[@IanMarkow]

You are welcome!!!! Thanks for subscribing and watching. Let us know when you are ready to progress!

[@IanMarkow]

You are welcome!!!! Thanks for subscribing and watching. Let us know when you are ready to progress!

[@jonathankaiser5647]

Hey Ian! Love your content! I work with Dr. Heenan, and was wondering if you think that this is something I can implement into my daily routine along with Dr. Heenan's workouts.

[@IanMarkow]

Yes absolutely. We just added one of Dr. Heenans athlete to our one on one programming squad. You can definitely at this to your daily training.

[@Yojax]

This is awesome! One question - is there a shorter version for people who can’t spare 40 mins every day?

[@IanMarkow]

thank you. For sure, take a class with a free three day trial. We have 10-75 minute routines. Let us know how you like it! courses.markowtrainingsystems.com/courses/elite-video-membership

[@reubenregier]

Hey, do I need a mobility stick for the evm membership? Shipping to canada is crazy expensive. Was wanting to sign up for your program, but wasn't sure if the sticks were necessary.

[@IanMarkow]

not at all. You will be perfectly fine without one. We look forward to you joining the EVM fam

[@agustind5744]

Do you recommend doing CARs after lifting weights, or is it better before?

[@IanMarkow]

If I had to choose one it would be before but you can do them endless ways. After is cool. You can even superset them. During squat rest times you can do shoulder cars for example.

[@agustind5744]

@@IanMarkow thanks man

[@IanMarkow]

No problem. Thanks for watching. When you ar ready progress to a free trial of our elite video membership classes courses.markowtrainingsystems.com/courses/elite-video-membership

[@jasonchristensen2336]

2:43 feel the muscles on the right side of my back tension up but not on the left. What would that indicate?

[@IanMarkow]

Impossible to say. If it doesn’t hurt I wouldn’t worry about it

[@nessiemupfeki]

What about the knee?

[@IanMarkow]

Kinstretch CARs Routine for Hip, Knee and Ankle (17 Minute Follow Along Class) Can do it seated also. kzbin.info/www/bejne/gafHZnmVbNd4ftU

[@sandrawillick6944]

How do I work around a sore rotator cuff?

[@IanMarkow]

Please check out our blog for a thorough response. www.markowtrainingsystems.com/2023/02/09/4-tips-to-improve-your-rotator-cuff/

[@sadiasiddiqui574]

Do we need to warm up before doing this?

[@IanMarkow]

Up to you. This could be your warm up but we do love specific breathing drills or calories on the air dyne also.

[@robshaw730]

Could I just get a neck CARS? Cheers

[@IanMarkow]

Sure can. You can always search Ian markow (insert blank) will usually come right up. kzbin.info/www/bejne/noWcZq1uitZ2rMk When you are up for it check out our classes with a free trial. We have neck classes on there too. courses.markowtrainingsystems.com/courses/elite-video-membership

[@squader1]

good stuff.

[@IanMarkow]

Glad you enjoyed it! Check out some free classes as a progression when you are ready! www.markowtrainingsystems.com/elite-video-membership/