Tune-Up Tuesday Episode 16: Hip 90/90 PAILs/RAILs

In the Functional Range Conditioning system PAILs and RAILs are our primary means of expanding a joints range of motion, whereas our Controlled Articular Rotations (CARs) were used for maintenance and assessment. 

PAILs stand for Progressive Angular Isometric Loading.  This refers to an isometric contraction at an end range position for the tissues being placed on stretch.

RAILs stand for Regressive Angular Isometric Loading.  This refers to isometric contractions at end range position for the tissues on the closing side of the joint, or the muscles on the opposite side of what is being stretched. 

It is well documented in the literature that poor hip mobility can lead to altered lumbar motion. For example, if somebody lacked hip extension they would be more likely to extend their spines to make up for the lack of motion.  

Check out the video below and see how the 90/90 can improve your hip mobility and low back health. 

If you have any questions, comments or concerns, let me know!

Move Well, Stay Strong.