Methods
1. What are CARs?
CARs are short for Controlled Articular Rotations. Within the FRC system, it’s a foundational movement which requires us to move every joint, as necessary, through its full range. By doing so, we “de-fuzz” the connective and muscular tissue, we signal the nervous system to produce more synovial fluid which allow the joints to move and slide smoothly, as well as serving as a passageway to loading these CARs to ultimately own every possible position within a joint. A daily CARs routine will be prescribed to you over the time. I strongly recommend you take this with you and make it a part of your morning or evening routine.
2. What are PAILs and RAILs?
PAILs & RAILs are both methods through which we use the stretch reflex and in order to deepen active ranges of motion. The complexity of P/R is deep, even so, in just a few weeks you’ll pick up the methodology and the answers to “why” we’re doing what we’re doing. You’ll also easily figure out how to apply this to your home practice and therapy. The ‘P’ stands for progressive, or “long side” contraction (you contract the muscle that is being stretched), and the ‘R’ stands for regressive or “short side” contraction (you contract the muscle opposite of the muscle that is being stretched).
The ‘A’ stands for angular, symbolizing the unlimited angles in which they can be performed.
‘IL’ stand for isometric loading, indicating that the joint is not going to move (isometric) and the person is going to gradually ramp up their strength to their strongest, safest maximum (loading).
Side note: a person should also 'Irradiate' when they are pushing/pulling, which simply means they are going to squeeze their abs, glutes, clench fists, and do everything possible to create as muscle tension in the body in order for them to apply more force through the PAIL and RAIL (make sure you/they don't hold their breath while doing this as they are typically performed for 30-45 seconds).
Example 1: a person is lying on their back and you lift their leg up until you/they feel a hamstring stretch. When they push into you for 30-45 seconds, that is a "PAIL", when they pull their leg away from you by contracting their hip flexor for 30-45 seconds, that is a RAIL.
Example 2: you are in a kneeling lunge with your foot on the seat of a couch to stretch out your quad. When you push into the couch, that is a PAIL, when you pull your leg off the couch to contract your hamstring, that is a RAIL.
WARNING: RAILs may cause cramping if you aren't used to contracting your muscle in a shortened range. Learn how to "tease the cramp" in order to still get the benefits from them, without causing a cramp.
The intent behind PAILs and RAILs is to get the brain to utilize as many motor units as possible at the end range in order to communicate with the nervous system that you have neuromuscular control at the end range, and therefore, neurological tension decreases.
This not only helps with flexibility (passive range of motion), but more specifically with mobility (active range of motion).
3. What is the methodology and school of thought I follow?
Functional Range Conditioning, or FRC®, is a trademarked system of mobility and joint control training, which, unlike many current systems, is based in scientific principals and research.
Mobility, defined as the extent of controllable flexibility across articulations (flexibility plus strength), refers to the amount of USABLE motion that one possesses.
In any particular articulation there exists both a passive, as well as an active range of motion. The passive range refers to the angles that are only attainable through passive means (ie. The application of passive, external force). The term ‘flexibility’ has historically been synonymous with this concept and has been the focus of many athletes, trainers, therapists, sports medicine practitioners, and society as a whole. Reasons for this goal have historically included injury prevention, improving athletic performance, retarding the affects of aging, and developing long ‘athletic-looking’ bodies. However as with most physical exercise activities, stretching and flexibility training has long fallen into the realm of ‘gym science,’ while the true science has failed to be recognized. This has lead to the creation of flexibility training programs, which have been largely ineffective, misguided, dangerous…and that have failed to realize any of the desired goals.
Active ranges of motion are those ranges that are attainable through the application of active internal (muscular) force simulated by nervous system activity. It is these active ranges that can bestow the aforementioned benefits of injury prevention, improved performance (athletic and non-athletic), and lasting articular health.
Functional Range Conditioning (FRC®) utilizes the latest advancements in scientific knowledge, combined with tried and tested training methods to increase ones active, useable ranges of motion by simultaneously improving articular mobility, strength/resilience, and neurological control.
In essence, this in-valuable, and innovative training system improves the ability to control, and move one’s own body. By doing so, we heal injuries, fill in the gaps, and move better, then move often.
Utilization of Functional Range Conditioning® is not limited to performance enhancement. Many of the techniques inherent to FRC® were originally developed for utilization in a clinical setting for injury rehabilitation and prevention.
FRC® creator, Dr. Andreo Spina, is a sports specialist Chiropractor, medical Acupuncturist, and Kinesiologist who has had experience treating a variety of patients ranging from professional and amateur athletes, to non-athletic populations, and everything in between. His creative, and groundbreaking techniques are now utilized by other practitioners worldwide who have studied and become certified in his assessment, treatment, and rehabilitative system FUNCTIONAL RANGE RELEASE (F.R.)® technique.
Dr. Spina views the process of assessment, treatment, rehabilitation, and training as a continuum. As such, many of the FR® and FRC® principles purposefully overlap.
Thus the concepts taught at FRC® certifications provide invaluable information, techniques, and insight regarding both injury rehabilitation, as well as prevention.
The benefits of utilizing the Functional Range Conditioning™ mobility development system extend beyond athletic development, rehabilitative, and performance goals. In the process of developing mobility, all articular connective tissue components are strengthened and neurological control of said tissues enhanced. These are two factors well known in the scientific literature to enhance joint health, prevent injury, and improve longevity. FRC has therefore been safely and effectively utilized with several patient populations and ages to preserve movement and function, optimize joint health, and slow the progression of the degenerative process. Some of the components of the system, Controlled Articular Rotations (CARs)™ for example, were specifically created with this goal in mind.