Functional Range Conditioning (FRC®)

Developed by world-renowned musculoskeletal and human movement expert Dr. Andreo Spina. FRC® is a system of joint health and mobility training based in scientific principles and research.esearch.

The Three Key Goals of Functional Range Conditioning (FRC®)

FRC® training focuses on three interconnected goals, all developed simultaneously:

Mobility
Mobility is the ability to actively control movement through a full range of motion at a joint. Greater mobility allows for safer, more efficient, and more effective movement in daily life and athletic performance.

Joint Strength
FRC® not only improves mobility but also strengthens and protects the joints, reducing the risk of injury and enhancing overall movement durability.

Body Control
By improving neuromuscular function, FRC® enhances movement efficiency, reduces pain and injury risk, and promotes long-term joint health and mobility.

How Do We Do This?

CARS

Controlled Articular Rotations (CARs) are a key component of Functional Range Conditioning (FRC®), designed to maintain and improve joint health. CARs involve slow, controlled, and intentional circular movements of a joint through its full range of motion. This practice helps strengthen surrounding tissues and reinforce neuromuscular control.

Flexibility VS Mobility

While mobility and flexibility are often used interchangeably, they are not the same. Flexibility refers to the passive ability of a muscle to stretch, whereas mobility is the active ability to control movement through a full range of motion. Functional Range Conditioning (FRC®) focuses on mobility by not only increasing range but also strengthening joints and muscles to support movement. Unlike passive stretching, which can improve flexibility without ensuring stability, FRC trains the nervous system to actively control and strengthen new ranges, making movement safer and more functional. This approach reduces injury risk and enhances overall movement quality, whether in daily activities, sports, or rehabilitation.

Pails & Rails

Progressive and Regressive Angular Isometric Loading (PAILs & RAILs) are advanced techniques in Functional Range Conditioning (FRC®) used to expand and strengthen mobility at end ranges. PAILs involve applying progressive isometric tension in a stretched position, strengthening the muscles and connective tissues at their longest lengths. RAILs follow by activating the opposing muscles to pull deeper into the new range, reinforcing control and stability. This combination improves flexibility, builds strength in expanded ranges, and enhances neuromuscular control, making mobility gains more functional and long-lasting.

End and Full Range Control

PAILs and RAILs help expand range of motion (ROM) by strengthening tissues at their end ranges and improving neuromuscular control. As new ROM is gained, it’s crucial to reinforce it with end-range strength exercises to ensure stability and function. Without proper strength and control, newly acquired mobility can be weak and unstable, increasing injury risk. Incorporating movements like isometric holds, eccentric loading, and end-range lift offs helps solidify these gains, making them usable in real-world movements. Mobility isn’t just about increasing range—it’s about owning that range with strength and control.

What you can expect with daily mobility training:

• Less Aches and Pains

• Increased Athletic Performance

• Improved Body Control and Athleticism

• Decreased Risk of Injury

• Joint Health and Longevity

Who Is FRC For?

FRC® is for anyone who wants to move better, feel stronger, and protect their joints for the long run—from athletes and fitness enthusiasts to those recovering from injuries or dealing with stiffness. Whether you want to enhance performance, prevent injuries, or improve daily movement, FRC helps you build mobility, strength, and control that lasts.