Cervical Controlled Articular Rotation (CAR)

Methodical, breath-paced circles of the neck through its full range of motion, isolating movement to the cervical spine.

Mobility / Joint CARs · Functional Range Conditioning (FRC) by Dr. Andreo Spina · Cervical stiffness, tension headache, restricted head turning. · 2-3 repetitions per side, 1-2 times daily.

Why it works

Cervical CARs actively move the neck through its complete articulable range, signaling to the nervous system that this range is both safe and accessible. This consistent, controlled input helps to maintain and expand articular health by distributing synovial fluid, nourishing cartilage, and increasing proprioceptive awareness in the joint capsule. The slow, controlled execution also engages deep cervical stabilizers, enhancing local muscular control and stability and mitigating the threat response often associated with end-range movement.

How to practice

Starting Position: Sit or stand tall with a neutral spine, eyes fixed on a point directly ahead. Gently draw your chin down and back to create a "double chin" position; this helps stabilize the thoracic spine and isolate cervical movement.
Initiate Extension: Slowly lift your chin towards the ceiling, extending the neck as far as comfortably possible without shrugging the shoulders.
Lateral Flexion (Side Bend): From peak extension, slowly draw your right ear towards your right shoulder. Maintain the height of the head; avoid letting it drop forward or back.
Rotation & Flexion: From the side bend, begin to rotate your chin towards your right armpit, simultaneously initiating flexion in the neck. Continue rotating and flexing, sweeping your chin down towards your chest.
Reverse Lateral Flexion: With your chin still drawn towards your chest, slowly draw your left ear towards your left shoulder, moving into left lateral flexion.
Complete the Circle: From left lateral flexion, begin to extend the neck, sweeping your chin up towards the ceiling and rotating your head to the left, completing one half of the circle. Continue extending and rotating to bring you back to the starting point of full extension with the left ear towards the left shoulder.
Reverse Direction: Repeat the entire sequence in the opposite direction (left extension to left side bend, then rotation and flexion to the right, etc.) to complete the full CAR.
Starting Position: Sit or stand tall with a neutral spine, eyes fixed on a point directly ahead. Gently draw your chin down and back to create a "double chin" position; this helps stabilize the thoracic spine and isolate cervical movement.
Initiate Extension: Slowly lift your chin towards the ceiling, extending the neck as far as comfortably possible without shrugging the shoulders.
Lateral Flexion (Side Bend): From peak extension, slowly draw your right ear towards your right shoulder. Maintain the height of the head; avoid letting it drop forward or back.
Rotation & Flexion: From the side bend, begin to rotate your chin towards your right armpit, simultaneously initiating flexion in the neck. Continue rotating and flexing, sweeping your chin down towards your chest.
Reverse Lateral Flexion: With your chin still drawn towards your chest, slowly draw your left ear towards your left shoulder, moving into left lateral flexion.
Complete the Circle: From left lateral flexion, begin to extend the neck, sweeping your chin up towards the ceiling and rotating your head to the left, completing one half of the circle. Continue extending and rotating to bring you back to the starting point of full extension with the left ear towards the left shoulder.
Reverse Direction: Repeat the entire sequence in the opposite direction (left extension to left side bend, then rotation and flexion to the right, etc.) to complete the full CAR.