Learn a simple head-to-toe daily routine that will keep your joints moving better & feeling better every day of your life.
“Less knee pain and better range of motion. Better every day squat.”
“I just really want to be a fit grandma who has freedom of movement and strength”
“The mood lift from moving my whole body. It’s so refreshing!”
“The motivation to be more consistent”
“I’m very active…and plan to stay that way”
“A comprehensive daily practice to provide the foundational underpinning for stronger joints to support other movement practices I do”
“Fuller, smoother, more conscious range of motion”
In Joints For Life 2.0 you’ll learn Controlled Articular Rotations – CARs- a mobility exercise system that will:
Get more freedom
– Petra Fisher
The CARs you’ll learn in Joints For Life 2.0 are a whole body exercise system that moves all your major joints in their full range of motion so they stay healthy & feel great.
CARs improve your movement quality, so doing CARs makes you better at everything else you do, whether it’s sports, natural movement, yoga or chasing your grandkids around the house.
Plus, CARs can also be used to rehab injuries, as a highly effective warm up that builds control and fluidity, and as a building block for your mobility training.
Whether you’re looking for a practical mobility routine that fits your busy life, investing in an active, healthy future, or wanting a comprehensive CARs resource for your movement tool box, I’ve got you covered. This self-paced online program has all the tools you need to master the most powerful joint health system ever created.
Feel crystal clear on how to do the CAR for each joint, how to use body tension to meet your goals, & what common mistakes to avoid.
Get the full context on when, how & why to use CARs so you understand the system instead of just scattered exercises.
Learn how to create your own any where, any time CARs practice. Do them on the beach, on your hike, or in your living room – no video required.
Get more freedom
We’ve listened to your feedback and made a ton of exciting upgrades.
You’ll find shorter classes, more support, way more options & a deeper dive into creating core stability.
Explore all 7 modules designed to help you create the CARs practice that works best for you.
Learn why CARs are so darned important & the six simple steps to learning the CARS Morning Routine with Joints For Life.
The Morning Routine is the essence of the CARs practice. It’s a 10-15 minute light morning warm up for all of your major joints. Get all the joint maintenance, brain-body connection and sustainability benefits with this simple daily practice.
But first, you need to learn the CARs!
So in this section, you’ll find short 3-15 minute classes to help you learn the CAR for every part of your body, one at a time – and a wide variety of position options you can explore when you’re ready!
Plus you’ll learn how to get the most out of your CARs by using focus, control & tension.
When you’re done this section, you’ll have a super solid foundation for your Morning Routine – and beyond!
Got questions? I’ve got answers! This section is packed with tips and resources to help you build a consistent daily practice and feel confident & safe. Because CARs don’t work unless you do ‘em!
You’ll also find a printable cheat sheet you can use to build your practice, and a printable tracker as well.
The spine is different from your other joints. The Spinal Mobility module will teach you everything you need to know to work on your spinal sticky spots and upgrade your Morning Routine with some extra juicy spine time.
Build your confidence and enjoy not having to remember anything when you practice with these 8+ flow classes – including 2 in a brand new a ‘less words, more music’ format so you can practice with them daily.
Plus explore different body positions, tension strategies and variations.
The better you get at CARs, the better you get at everything.
Here I’ll teach you how to get really, really good at CARs by using Capsule CARs and other techniques to refine your practice, and positional variations to increase your joint strength and control.
Plus you’ll learn how to use CARs beyond the Morning Routine – as a warm up, as a rehab tool, and as the foundation for your advanced mobility training.
You’ll find the basic CARs technique, the ‘cheats’ or common mistakes to avoid, & my favourite positional variations to explore for each of your major joints. Perfect if you just need a quick reminder!
Get more freedom
…You start something and look at it a few times and then never stay consistent until eventually it never happens.
…You have the best intentions but just kind of forget until it’s too late and you’re exhausted at the end of the day…
….You have small children and time goes out the window so fast that you never take the time for yourself.
So you end up feeling guilty instead of empowered? And you don’t get any value out of your new habit because, well, you just don’t have a new habit?
And that’s understandable.
Because we can’t benefit from something we don’t use.
And because we’re really great at beating ourselves up but not so much at doing the work.
And because it’s really hard to take time for your own self care when the the demands of the world feel totally overwhelming
Well, with this new upgrade, I’ve got your back.
This time, you won’t be alone as you start your practice. When you join Joints For Life, I’ll be there to support you every step of the way.
I’ll reach out to get you started safely & effectively.
And then I’ll be in your inbox every week with a gentle reminder about what CARs to work on next.
Until one day you discover that it somehow feels totally automatic to wake up, brush your teeth, and do your Morning Routine. And, in fact, that it feels more weird not to do your CARs!
“I am amazed at how JFL/CARs have changed my life! I LOVE doing CARs, every day, sometimes multiple times a day! They feel good! My shoulders move better now & my hips. I feel so more connected to my body & can tell when an area maybe needs some extra CARs today. I had some issues a few weeks ago with soreness in my hand & fingers & added some hand/finger CARs & saw a difference so quickly! It’s magic for your joints!!!”
(Finger Lakes, NY)
“I purchased JFL because I wanted to explore and increase my range of movement and help my body to work better. Since doing CARs, I know my joints better. I noticed where I have some problems going on and worked through it with the daily practice. I experienced great improvement in a short period of time. In about a week I already noticed improvement in range of motion and smoothness of movement in my wrists and knees and especially in my left shoulder. The program even walked me through some fear of movement I had “sitting” in my neck and shoulders.”
“I’ve been doing CARs EVERY DAY for 3 years. Ever since Petra introduced me to them I’ve been doing them every morning before I do anything else – including coffee!
CARs work out that creaky, stiff feeling I have getting out of bed in the morning and I just straight up feel better after doing them … every single time.
Plus, I have a bad shoulder from old sports injuries (8 dislocations) and my shoulder has never felt better thanks to regular shoulder CARs”
(Petra’s boyfriend, but he never does my stuff unless he really likes it)
“Just wanted to say how much I enjoy your Joints For Life 2.0, Petra!
Such a fantastic work, so well explained in the details! Some things really develop over time and the fine tuning is not easy, but I understand so much more now with the new classes.
Like with your class “The CARs Continuum”. Some of the details explained here made stuff so much clearer for me. And I enjoy the new shootings of the Morning Routine and the AddOn on Spinal Mobility. So important for me!
Thank you so much, Petra!”
“I had RSI & really tight shoulders when I decided to try JFL. I have a desk job so I have a lot of internal shoulder rotation. I was trying different strategies but experienced pain every day.
I’ve had great results because before I was just working on my shoulders but JFL works all your joints. My wrists were so tight & I hadn’t noticed. I’ve also improved my ankle mobility.
The best thing about JFL is that it can be quick so you don’t need to think about it or you can spend a lot of time on each joint. Once you know the technique you don’t need to follow a video. It’s portable and you change it up so if you are out you don’t need to be on the floor..”
I think CARs are the single best movement routine that exists. Period.
But if you try them and don’t think they’re right for you, NO PROBLEM.
You’ve got a 30 day money back guarantee, no questions asked, so you can try Joints For Life 2.0 completely worry-free!
“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”
– Margaret B.
“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.”
– Marion W.
“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.”
– Kathleen C.
“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.
– Juliet C.
Joints for Life 2.0 is taught by Petra Fisher, a movement coach, body nerd and recovering lawyer.
Petra’s mission in life is to help you reconnect with your body so you have less pain, more joy & get to do more of what you love for the rest of your life.
When she’s not doing CARs or teaching, Petra loves hiking, travelling, camping and surfing and has no intention of stopping doing anything as she gets older.
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 Thinkific. Thinkific has an OSX and Android app and you can always access it through a browser on any device. Some people even like casting the videos to their TV.
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!
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.