How We Use Functional Range Conditioning to Improve Mobility
Functional Range Conditioning (FRC®) is a comprehensive mobility training system designed to enhance joint health, flexibility, and overall movement efficiency. Developed by musculoskeletal expert Dr. Andreo Spina, FRC® combines scientific principles with practical training methods to increase active, usable ranges of motion.
Unlike traditional stretching routines that focus solely on flexibility, FRC® emphasizes strengthening joints and surrounding tissues at their end ranges. This approach not only improves mobility but also builds resilience, reducing the risk of injuries and enhancing performance in both daily activities and athletic endeavors.
CARs
Controlled Articular Rotations (CARs) improve mobility by actively moving joints through their full range of motion while maintaining control and tension. This process helps strengthen connective tissues and reinforce neuromuscular control. By consistently practicing CARs, individuals can identify and address movement restrictions, improve joint resilience, and maintain mobility over time. CARs also serve as a diagnostic tool, highlighting weak or restricted areas that may need focused training. Over time, this helps expand usable range of motion, ensuring that new mobility is both strong and functional for daily activities and athletic performance.
End Range Control
The results of Controlled Articular Rotations (CARs) are maintained and strengthened by incorporating progressive loading, end-range strength training, and consistent daily practice. Once new range of motion is gained, it must be reinforced through PAILs/RAILs (isometric loading at end ranges), eccentric strength training, and dynamic movement patterns to ensure control and stability. Regularly performing CARs as part of a daily routine helps keep joints lubricated and mobile, preventing stiffness and regression. Additionally, integrating CARs into warm-ups, strength training, and rehabilitation programs helps solidify mobility gains and ensures that movement remains strong, controlled, and injury-resistant.
Combining Controlled Articular Rotations (CARs) with end-range control exercises enhances mobility by expanding range of motion while ensuring strength and stability in those new ranges. CARs help maintain joint health, improve neuromuscular control, and identify movement restrictions, while end-range training—such as PAILs/RAILs, isometric holds, and eccentric loading—reinforces strength and control at the limits of mobility. This combination prevents passive flexibility without stability, reducing injury risk and making mobility gains usable, strong, and long-lasting for both daily activities and athletic performance.