10 Min. Upper Body CARs | Spine, Shoulders, Elbows & Wrists | Mobility Flow | Follow Along

check out our FREE CARs playlist with voice-over routines for more in-depth info 👇🏼

CARs = controlled articular rotations
With CARs we aim to go through the full range of motion of a given joint in order to maintain & improve mobility within that joint. CARs are great way to introduce daily mobility into your routine.

Hey Team 👋🏼. Here’s a bit of a slower upper body focused CAR routine for you to implement into your practice. CARs are a great tool to keep your joints healthy & in check because they address every movement pattern in one particular joint.

No equipment needed!
#mobilityCARs #controlledarticularrotations #CARroutine
See you on the mat - enjoy 🧡.

Please note: Some joints can be harder to do than others due to limited range of motion (e.g. the elbow joint only allows for a bit of int+ext rotation aside from flexion & extension) - and therefore might take you longer to master.

00:00 intro
00:10 neck CARs
01:10 t-spine CARs
02:10 scapula CARs
03:10 cat-cow circles
04:10 shoulder CARs
06:10 elbow CARs
08:10 wrist CARs
10:10 outro

*for the sake of completeness: wrist CARs also include abduction & adduction that I missed to put in on screen :)

Let’s get strong & flexible together!

PARTNERS

SOCIALS

[julia.reppel]

hey team 😎 want more guidance? check out our FREE voice-over CAR routines below - for in-depth explanations as you move 🔥

[katesmith]

Today I moved like I've never moved before. Julia, You are the best 'thing' or should I say 'being' that happened to me. Your workouts change my life for better. My knee loves every move, not to mention my hips and spine. All I want to say is MY BODY LOVES YOUR CHANNEL! 😁😘

[patjohnston]

This woman was the best browsing on you tube discovery ever!!!❤😊

[SkySesshomaru]

Great! I'm definitely going to give these a try.
Do we have plans for a full body CARs routine?

[emilyscrocker]

Just what my upper body needed! Thank you!

[charlottecartwright]

Very good Julia!!! Just what I needed after four 12 hour shifts. Lol too much stress in the upper body! 😐 😂 Loved the neck and wrist cars. Thanks for all your mobility videos. They are all amazing.

Hopefully your arm is healing quickly! ❤️‍🩹 What I’d love to see is a short program. I’d love some 1 - 2 week strength programs! I really want to see your workout style.

[juanvelasquez]

Good exercises, each one help me for my baseball pitching routine and be prepared before I throw

[TingleStormASMR]

This was special! Those t spine cars made my day and the elbow and wrist one were so beneficial for my aches 😆

[dorianmerrill]

Love your short (and long) mobility videos Julia. I would great to see a long routine for post-workout recovery if that's something you'd be interested in making. 😊

[blooming-ana]

Second time doing this!
So great after a Handstand workout 🫶🏻✨

[nathalielouise]

Saving that for tomorrow. Thanks a lot Julia 💋

[madamelicious]

These are soooo good. Im obsessed. As someone who wants to start with the basics to limber up my stiff body and begin somewhere your videos are fantastic. I feel so much more in tune with my body. 🙏

[pamelamacadam]

Loved. Loved the wrist and elbow cars. I broke both my elbows and wrist at the same time from a mountain biking accident a few yrs ago. These moves felt so good. Feels like the blood is flowing better🤷 thank you ❤️

[fienchen]

Das war richtig gut. Bei der Übung für die Handgelenke hatte ich echt Probleme. Wieder etwas woran ich arbeiten kann. 👌

[DA-BOYZ-FROM-BELGIUM]

oh wow, been wanting to work more on mobility and your channel is exactly what I need, so glad to have found you, thank you!

[FluksWorkouts]

Awesome Workout Julia!
Love the channel style

[KaitsterSaysHello]

This channel is amazing. Thank you so much

[aladdinhuseyov]

It was hard to do the lower cat cow ( i could not do instead tried traditional cat cow pose) but the rest managed to follow along 💕

[okies]

Thanks for doing these videos! Is it normal that my wrists click when I do the wrist rotations?

[nesslynne]

Would you consider this to be done before a workout or after? Would it be best to do all mobility before workouts?