This is where all your CARs routines will live. So far we have our standard CARs Class (Beginner Video 4), our CARs 2.0 routine (advanced version), and a morning CARs low intensity routine.

CARs Routines

Here you can follow along and do your CARs routine like a class.

Do your CARs with good intent and focus. Try not to compensate as best as you can, but it's totally normal to have compensations at first - this will get better over time. 

Reminder - never push through any pain. Back out of any range of motion that creates pain, bypassing those areas, and then continuing through the rest of the motion.

I personally do CARs every single day. On the days you don’t do an actual Kinstretch class, I recommend doing this full body CARs routine if you have the time available (about 25min). Obviously it’s not mandatory, but it’s a great joint maintenance routine and if done consistently it will really payoff. The majority of the Kinstretch classes start with CARs, so you don’t necessarily have to do them on the same day you do the classes, unless of course you want to.

I have several CARs routines. Including a ‘Morning CARs Routine’ which is a low intensity version that can be done shortly after waking up if desired. I personally like the CARs routine from Intro Video 5, but if you ever need a low intensity version you can do the Morning CARs variation. You can find all my CARs routines here: https://kinstretchwithbeard.vhx.tv/cars-routines

Consistent CARs = happy joints
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For those who struggle initiating their Knee CARs, checkout this class:
https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes/videos/short-class-97-knee-car-modified

For those who struggle with their Toe CARs, checkout this class:
https://kinstretchwithbeard.vhx.tv/class-focus-ankle-knee-foot-toes/videos/short-class-95-toe-cars-modified

Intro Video 5: CARs Follow Along Routine

Here you can follow along and do your CARs routine like a class. This CARs routine will feature different bases than the original one. This routine will also be slightly more advanced.

Equipment Needed: Tennis Balls (optional) 

Time Markers: 
0:20 Neck CARs (Collapsed Quadrupedal Base)
2:00 Spine CARs (Standing Base)
3:53 Shoulder CARs (Side Lying Base)
8:08 Scapular CARs (Quadrupedal Base)
9:45 Elbow CARs (Standing Base)
11:20 Wrist CARs (Standing Base)
12:40 Spinal Segmentation (Quadrupedal Base)
16:30 Hip CARs (Quadrupedal Base)
20:50 Knee CARs (Supine Lying Base)
23:55 Ankle CARs (Supine Lying Base)
25:45 Toe CARs (Standing Base)

Do your CARs with good intent and focus. These movements are slow and controlled, while maintaining tension. Try to express your greatest pain-free ranges of motion. Work those outer ranges, but remain aware of possible compensations. Reminder - never push through any pain. Back out of any range of motion that creates pain, bypassing those areas, and then continuing through the rest of the motion. Work in pain-free ranges only.
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I’ve been telling students to do their follow along CARs routine on days they’re not taking classes. If you’re looking to increase your training volume and get even more butter, you can do your CARs routine every single day, even on days you do classes. When doing that I’d recommend doing it as a 2nd session 3-6 hours after taking a class, but you can do it whenever it most appropriate for your schedule.

So a few options on picking between the two CARs routines
-Alternate everyday back and forth between the new and old video. This is my top recommendation. 
-Do the new one everyday and come back to the old one in a few weeks or next month 

For my students who want even more training volume/butter. On days you don’t do classes, you can do both CARs routines. You can split them up in two sessions at different times, or you can do them back to back as a full 50-60min session. CARs are very hard to overdo as we’re not loading the body, so you can do a lot of CARs and it will actually help with recovery and overall performance
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#CARsEveryDamnDay

CARs Follow Along Routine Part 2 (Intermediate+)

Full Body CARs Routine (Standing)

No equipment needed - you just need to something for balance. You can place your hand against a wall or use a prop like a chair/stick.

In this CARs routine we will do everything from a standing position. This is a nice option for anyone who can’t get on the floor - whether that’s a physical or environmental limitation.

As always, try to do your CARs with good intent and focus. These movements are slow and controlled, while maintaining tension. Try to express your greatest pain-free ranges of motion. Work those outer ranges, but remain aware of possible compensations. 

Reminder - never push through any pain. Back out of any range of motion that creates pain, bypassing those areas, and then continuing through the rest of the motion. Work in pain-free ranges only. 

You can also regress CARs by not pushing your outer ranges of motion as much and lowering the intensity if you need to.

I hope you enjoy this standing variation!

Short Class 87: Full Body CARs (Standing)

This is your morning CARs routine (Low Intensity)
 
No equipment needed.

Time Markers: 
0:10 Neck CARs (Standing Base)
1:30 Spine CARs (Standing Base)
2:33 Shoulder CARs (Standing Base)
4:00 Scapular CARs (Standing Base)
4:50 Elbow CARs (Standing Base)
5:23 Wrist CARs (Standing Base)
6:20 Spinal Segmentation (Quadrupedal Base)
8:00 Hip CARs (Side Lying Base)
10:25 Knee CARs (Seated Base)
11:45 Ankle CARs (Seated Base)
13:03 Toe CARs (Seated Base)

This is your same CARs routine, but done at lower intensity, quicker tempo, and with more repetitions. This is also 10min shorter than our normal routine.

This routine is great to do first thing in the morning after waking up. Roll out of bed, and get a quick low intensity buttering to start the day right. 

I would highly recommend starting every morning with this routine. I would still recommend doing our normal CARs routine sometime during the day as well. Our normal routine is a great training stimulus, whereas the Morning CARs is just a great way to wake the body up and circulate some blood. So both Morning and Original CARs routines can be done in the same day, and in combination make for a great recipe of buttering up our joints on a consistent basis. 

Other uses for this class:
- If you’ve been doing a ton of sitting and feeling “tight”, and you don’t have time or energy for our normal routine - do a quick 15min low intensity buttering to combat that “tightness” from sitting.
- You can also use this class if you’re under the weather. Maybe you caught a cold or are dealing with something - you can do this routine as joint maintenance and to circulate blood flow without stressing your nervous system out at all.
- You can also do this after a very intense workout. Maybe you did a long aerobic bout, or a super challenging weight lifting session, and your nervous system is feeling too taxed for a normal routine - throw in this quick low intensity routine and help with recovery.

Start those days right with some CARs first thing in the morning, and go have yourself an amazing day!

Morning CARs Routine (Low Intensity)

In this class we’ll do Upper Body CARs while sitting in a chair 

No equipment needed, just your chair!

This is a nice option for anyone who gets overly fatigued doing the standing CARs, or for anyone who wants to do CARs from their desk during a mini break from their workflow.

Reminder to never push through any pain. Back out of any range of motion that creates pain, bypassing those areas, and then continuing through the rest of the motion.

I hope you enjoy this seated variation!

Short Class 131: Upper Body CARs (seated)

In this class we’ll do Lower Body CARs while sitting in a chair 

No equipment needed, just your chair!

This is a nice option for anyone who can’t get on the floor due to physical or environmental limitations, or for anyone who wants to do CARs from their desk during a mini break from their workflow.

Reminder to never push through any pain. Back out of any range of motion that creates pain, bypassing those areas, and then continuing through the rest of the motion.

I hope you find this class helpful!

CARs Routines

Intro Video 5: CARs Follow Along Routine

CARs Follow Along Routine Part 2 (Intermediate+)

Short Class 87: Full Body CARs (Standing)

Morning CARs Routine (Low Intensity)

Short Class 131: Upper Body CARs (seated)

Short Class 132: Lower Body CARs (seated)