"I think I may represent a demographic that desperately needs folks like you and programs like yours. I'm nearing 74 years of age, have osteoarthritis, have had a total knee replacement, and after the surgery developed post-surgery atrial fibrillation that was soon followed by heart failure, so I experience fatigue more quickly than I used to. I prioritize regular exercise, strength training, yoga, and functional movement every day to build back my strength, minimize pain, and keep me happily engaged in my life. I do CARS daily, regardless of what else is going on, and thank you profoundly for "Joints For Life""
"I decided to try JFL because I am intrigued by the FRC approach, and the new (to me) concept of mobility as opposed to flexibility. I have been doing yoga for many years. Now I have incorporated CARs into my daily movement routine as well. I appreciate how focused each CARs exercise is, allowing me to "check in" with all of the major joints in my body, one at a time. I can customize each CARs session to give a little more attention to areas that need it.
When I started doing CARs I quickly noticed an improvement in my ankle ranges of motion, which is helpful as I work to improve my squat. My ability to do the open chain hip CARS has improved dramatically - I have a lot more strength (and less muscle cramping) through the full range of motion. This helps me to sit on the floor in a wider variety of positions. I have noticed that my scapular mobility has improved as well.
I find the JFL program to be an excellent resource for learning CARs. The lessons are well organized and Petra is a knowledgeable and thorough teacher. In each lesson she includes variations for the exercises as well as compensations to look out for. And she is always quick to respond to questions."
"Thank you for producing Joints For Life and sharing all the great movement information with us.
I had pain and range of movement loss in my shoulder after I overreached clearing snow from the roof of my car. This went on for a year. As an active 63 year old who hikes, gardens, and does yoga everyday, this was a real problem. I was constantly feeling the limitations that had settled in. Joints For Life was exactly what I needed (discovered you on IG). Little by little, doing CARs everyday, I felt my shoulder return to normal and probably better than it was before. All my joints move so much better. I am able to move my body with so much more ease and elasticity. I can get low to the ground easily. I love it down there! I want to be able to move in all directions freely and healthy the rest of my life."
""I purchased JFL after trying the Boot Camp and have discovered a new awareness of how my body works. I feel as if I am standing straighter and I enjoy listening to my body movement, even if I am simply climbing the stairs at work. Petra is so good at explaining the movements and having a recording of each of the exercises is brilliant. I would most definitely recommend anyone to go on one of Petra's courses, she is an excellent teacher, is super accessible and goes the extra mile.
"CARS have been a wonderful systematic method of warming up my body in the morning, and winding down at night (if I am lucky enough to squeeze in two sessions in a day). I have been able to slowly recover from Plantar Fasciitis and chronic neck pain thanks to CARS. I am still working on acquiring a full squat, and I still can't get my toes to wiggle on an individually, but thanks to your gentle coaching technique, I keep trying."
"Petra introduced me to the concept and practice of cars, and I've never looked back
I liken it to a moving meditation, using the breathe to focus and stay in the present moment as you slowly, with effort, move your joints through their range of motion.
Cars are simple yet challenging, which is where Petra's cues come in. She talks you through the movements and reminds you to breathe and irradiate the body; these reminders are so helpful! I strive to do them daily and my body and mind feel so good afterwards. I highly recommend her joints for life program! "
"Petra's clarity about and passion for this work is truly above and beyond. She articulates about articulation in a way that is truly accessible and relatable. I had studied and practiced CAR's prior to meeting Petra but when I worked with her online class things truly came into keener focus and I upleveled my daily practice. I have recommended her to many students of my own and all are pleased.."
"A special thanks to you for bringing CARs into my movement practice. I am managing to fit in some or all of the basic series every day and often do more. It is remarkable how they keep on showing me things. I am beginning to understand the nuances more and more and realize what you meant when you told me that I just need to do them (or something like that) when I asked you to watch me. It is definitely a self-learning experience."
"I am a 69 year old woman with spinal stenosis. Doing the CARS each day has allowed many of my joints to feel much better. Now, if joints become very sore, I feel as though I have a tool to help me get some relief."
"JFL taught me that joint mobility can help with ease of movement. The movements are easy to do and fit in throughout my busy day. I highly recommend this course!"
"Hip CARs. Love them. Still thinking about them."
"I love the CARS course and have told many of my friends about it. I am not very consistent in my practice (yet!) but find that even 2 times a week makes my whole body feel more lubricated and ready for whatever action life throws my way. I'm becoming more and more aware of how my body moves and what habits I need to change; CARS have been such a helpful tool in building that awareness and forming better habits. I particularly appreciate that there is the slower, instructional video and the faster, daily practice video.
I'm so thankful this resource is available and that I invested in it. Thank you!."
"What I love about the CARS is the isometric contraction. Really a game changer!"
"I love learning from Petra, and Joints for Life was a great introduction for me to the CARS mobility work. My creaks and cracks have subsided and my range of motion is much improved. I can't wait to progress my practices with these accessible movements as I continue to do them.
"Thanks for ...the CARS -- love those."
"I have been doing my (almost) daily CARS and it has helped erase my shoulder pain. It's incredible! My range of motion in my right shoulder is so much better that I wish I would have done a before video.
"I encouraged a patient to purchase your Joints for Life program and she LOVES it. She started doing them a week ago and has already reported having "more energy" and feeling looser in her body. She also appreciated that the entire "routine" is 15 minutes which makes it manageable to create the daily habit"
The Joints For Life 2.0 program will help you create a daily joint mobility practice using an exercise called Controlled Articular Rotations or CARs.
CARs have been designed to help you use every major joint in its largest range of motion, every single day. CARs can decrease inflammation, improve brain-body connection, increase resilience and enhance your balance and control during movement. They're a fast, systematic way to give your body a big dose of the essential movement inputs we're all lacking.
CARs are also an outstanding warm up for any other activity, whether it's walking or MovNat or square dancing. CARs help your body recruit more tissues, move more efficiently and help to safeguard your joints from injury.
Finally, the Joints For Life 2.0 program offers a wonderful daily practice in mindfulness and embodiment that feels fantastic as it helps create stronger, more resilient and pain-free joints.
Joints For Life is great for all types of movers.
For beginners, Joints For Life 2.0 will help you get to know your body as you safely improve your control and mobility. You'll learn a lot about your current shape and movement patterns as you build a strong foundation and gain incredible new levels of body awareness.
For the intermediate student, Joints For Life 2.0 will give you new layers of understanding and connection. You may find that old, nagging injuries improve and you will start to access new levels of control, ability and fluidity.
For the advanced practioner, CARs are a wonderful tool for exploring and creativity. Once you understand the basic principles, you can tailor your program to your unique body. Plus the daily practice provides an excellent on-going assessment and self-check in tool. And in Joints For Life you'll find detailed information on how to use CARs to go beyond the morning routine and use them as a rehab or a training tool.
Oh, and did I mention that the CARs routine feels INSANELY good?!?!
Joints For Life 2.0 is a one time purchase that you keep forever (it's even entirely downloadable). Plus I upgrade it regularly.
Joints For Life is designed to help you learn the CARs routine so that you can do them any time, any where, no screens required. You can learn each CAR on your own speed or get my weekly email support to help you learn & build your practice. And once you've got the hang of them, there are 8+ flow classes you can enjoy.
Prefer to learn them all at once? I've got a Bonus video for you where I teach them in a single class.
You'll also find a printable cheat sheet to help you stay on track, a printable checklist if you want to track your practice, and a comprehensive CARs library for when you want to look up a specific exercise. And most of the the videos are time stamped as well.
Want more? You can just do the Morning Routine CARs and get all the healthy joint benefits it offers. But I've also included an expanded module on spinal mobility, and an entire advanced module to help you refine & vary your CARs if you're someone who wants to go deeper and understand how to use CARs as a system. And there are bonus classes to help you practice trickier skills like core stabilization & thoracic CARs.
Joints For Life 2.0 is hosted on Teachable. So, if you're an Apple user, you can access it through the Teachable App as well as through your browser.
Yep. I believe everyone should be able to access healthy movement. If you're BIPOC or need some support right now, email me and we'll make it happen for you.
One reason I love CARs is that you basically don't need anything at all (though you might prefer a yoga mat). I also like having a yoga block and a pair of tennis balls around to grip for tension.
You will want to have a wall or a piece of furniture around for balance during the hip CARs, and for the Spinal Mobility class you'll need a square eraser and an elastic pull-up assist band (a pair of nylons is a great alternative).
Most of the Joint By Joint classes are under 15 minutes long (many are under 5 minutes). The Flow classes range from 12-30 minutes. Most of the classes include time stamps so you can easily jump to the section you need if you're in a hurry.
The end goal of this program is to help you create a daily 10-15 minute CARs mobility practice - no video required. But you can make your practice as long as works for you (I love CARs so much I often find they take me more than 30 minutes -- but that's because they feel great and I'm having fun). You can also do them super fast, or only do one or two exercises if that's what you need to do.
Good question. CARs are not therapy and this program is not intended to address injuries or be taken for medical advice.
If you feel pain during a CARs, you should change the range you're working in so that you don't go into the area that hurts. If it's pain in the closing angle (e.g. the side of the joint that's getting smaller as you bend it) I recommend that you go to see a Functional Range Certified manual practitioner who will help you work through it.
That said, CARs can be very beneficial for injuries and I've noticed that a number of old nagging body 'things' have been resolved for me as I've practiced. If you do have an injury or issue, you can explore doing lots of light CARs on that joint and on the joints directly 'upstream' and 'downstream' and see what you notice. You can also ALWAYS email me if you have any questions or concerns.
Any time, anywhere is a good time! But I recommend them first thing in the morning because that way they happen for sure, and they help you warm up your body for the day.
Ideally, do the entire CARs Morning Routine once a day, and add in extra CARs as movement breaks, as a warm up before other physical activity or to work on improving the health and mobility of any specific joints you wish to target.
Basically the answer is yes, but with care.
The movement should be modified so you don't to push into the weaker areas for the replacement.
That's typically when you externally rotate and abduct your hip - or any other contraindications that your care team has discussed with you. For that area I would recommend working in a small, careful range - do not push into it.
CARs in the hips should actually end up being very helpful since movement is so useful for healing but you want to be very conservative with your range.
If that doesn't feel like something you can do safely, you have two options - one is to work with someone like me - trained in Functional Range Conditioning (FRC) - to take you through the hip work personally, or you can use the program for all the other joints, since they're all important!
If you have been diagnosed with osteopenia or osteoporosis, please learn neck, upper back and spinal CARs by working 1-1 with a Functional Range Conditioning mobility specialist like myself or a Functional Range Release Spine certified manual therapist, ideally one who specializes in working with people with these issues. In general spinal CARs are not a huge load and movement is helpful for bodies, but there is a risk of fracture so it's a better idea to get personalized coaching.
CARs should be a great option for you, because they'll help you build muscular control. Since relaxin impacts connective tissue and not muscles, it's a great time to get your muscles connected and online. I do recommend using a few modifications.
First, you should use lighter irradiation/body tension, especially later in pregnancy and post-partum - instead, prioritize frequency. Don't push to reach your absolute end ranges, and really listen to your body - if it hurts, skip it! Post-partum, relaxin usually sticks around for a year or so, so keep it light during that time. Especially keep tension light if you have any pelvic floor or diastasis recti symptoms because you don't want to add pressure to those issues.
CARs were created as a foundational piece of the Functional Range Conditioning (FRC) system approach to joint health and mobility. You can learn more about FRC and its associated modalities at the Functional Anatomy Systems website. You may also enjoy this podcast from FRC creator Dr. Andreo Spina talking about the origins of human movement.