90 90 Hip Stretch for External Rotation (PAILs RAILs) - improve hip mobility

Описание: 90 90 Hip External Rotation PAILS RAILs exercise focuses on helping you improve the quality of the tissue responsible for the external rotation of the hip (posterior capsule, glute muscles and smaller external rotators)

The principle behind PAILs RAILs contractions is first to allow to relax the tissue via prolonged stretching to allow you access to the deepest layer of muscles and capsule and then apply maximal isometric loading to strengthen those same tissues.


PART 1. STRETCH HOLD
Get into a 90 90 position focusing predominantly on the front leg that is creating the external rotation of the hip (you want to find the tissue with the greatest amount of tension - that usually indicates that the tissue is not as strong or well developed) To be able to find the tissue with the greatest line of tension you might have to play around a little bit more with your torso and pelvis positioning. Usually the more squared up your torso is and the more anteriorly rotated your pelvis is the more you will feel it in the back of your hip in your glute muscles.
WE DON'T WANT TO FEEL IT IN YOUR HIP FLEXORS (FRONT OF YOUR LEG)

Once you find the best position, hold it for 2 mins and focus on the parasympathetic breath (3-4s inhale, 6-8s exhale)


PART 2. PAILS - Progressive angular isometric loading
Trap the air in the stomach, create tension through the whole body by irradiating and gradually increase the drive of your foot, shin and knee into the ground while anteriorly driving your pelvis (tilting it forward) and pushing your tailbone back. Once you reach maximal safest voluntary contraction hold that contraction for 8-10s at the same level of intensity ( that's your strength work). After the 8-10s are up gradually release the tension.

PART 3. RAILS - Regressive angular isometric loading
As you finish PAILS contraction you right away switch into RAILS contraction. RAILS contraction will require you squeezing the musculature of the front of your leg (hip flexors, adductors, abdominals) and trying to lift the leg of the ground predominantly focusing on trying to lift your foot and bring it closer to your face for 8-10s.
It is very rare to see people who can actually do it, but the whole idea behind is to engage the muscle on the inside of your hip and assist with external rotation of the hip.

It is important to make sure you do not lean back to try to get the leg higher. Keep the same positioning of the pelvis and the torso.

PART 4. STRETCH HOLD
As you finish with RAILS contraction simply sink in deeper into the stretch and hold position for 20-40s


Repeat steps 2,3,4 for one to three times on each leg. Total work time on each leg is anywhere between 3 -5 mins depending on how many rounds you choose to perform and how long is your hold stretch between rounds.

IMPORTANT:
Mobility is strength training of the smaller muscles surrounding your joints. It requires the same effort as strength training bigger muscles during compound exercises.
When performing PAILS RAILS contraction you have to generate MAXIMAL SAFEST VOLUNTARY ISOMETRIC CONTRACTION - meaning you have to activate the muscle and create internal resistance against an immovable object. The greater is your effort the better results you will get.