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Controlled Articular Rotations
- 1 - Stand or sit tall with a neutral spine and brace lightly through your core.
- 2 - Choose one joint to move, such as the neck, shoulder, hip, wrist, ankle, or spine.
- 3 - Slowly move that joint through its largest pain-free circular range of motion while keeping the rest of your body as still as possible.
- 4 - Maintain control throughout the entire circle and avoid using momentum or forcing into discomfort.
- 5 - Move through any tight areas with extra control, breathing steadily and keeping tension moderate.
- 6 - Complete the desired number of slow repetitions in one direction, then reverse direction.
- 7 - Repeat on the opposite side or move to the next joint as needed.
