Functional Range Conditioning - Hip External Rotation - PAILS & RAILS

[@joshuaschmitt3416]

Easily the best demonstration and explanation I have found! Great work!

[@MelissaRayFitness]

Thank you so much! And thanks for watching:)

[@Peter-tz6rx]

Wow! This is wonderful. Thank you so much for the clear instruction/demonstration.

[@MelissaRayFitness]

Thank you so much! Im glad you found it helpful:)

[@DCOB716]

Clear, concise and straight forward. Went to video myself for a patient but I’m sending this instead!

[@neuromancer27]

Thanks you for your great tutorials, very well explained l How should I position my foot to avoid that when I do Pails and push my ankle into my tight i feel afterwards some ligament kind of pain in my knee?

[@MelissaRayFitness]

Great question and thanks for watching! If you rotate your shin in or out sometimes that will help. I would do some knee/shin axial rotations first and always keep your pails/rails contractions on the underside of any pain. I have another full body morning routine dropping this week that has the knee axials in it so you can see!

[@neuromancer27]

@@MelissaRayFitness Thank you, I will watch. I don't feel pain on the moment, it is always the day after, my hips are very stiff so I guess a large part of the twisting motions goes in my knee but this aside it is a great technique and it feels good for the hip. Using yoga blocks on a chair helps for the back.

[@melissasnyder2439]

What if I can barely get my leg in the position in the first place?

[@MelissaRayFitness]

Great question! I would try lying on your back and prop one foot up against a wall and the other ankle across the thigh that way you can better control the amount of rotation you are in. Or just on your back with one knee bent, foot on floor and then cross the ankle over. I have more videos on the way that will show more options for external rotation. Thanks for watching and stay tuned!

[@k-hope1269]

Hey Melissa , tried it, its cool. at 3.10 you are doing PAIL for Hip ER, and the intent is to externally rotate the hip in the position you are in ? is that correct? we need to do the same either we are on chair or lay on floor with wall in front and do the movement? if my observation correct ? so basically in PAILS we contract the muscle we are targeting and then in RAILS we contract the opposite muscle, all these contraction are isometric ? is that correct ? thank you.

[@MelissaRayFitness]

K- Hope thanks for your questions! In the PAILS contraction you are trying to Internally rotate the hip. All the stuff you feel stretching will squeeze. In RAILS you are trying to actively pull deeper into ER. You are correct, All contractions are isometric in PAILS/RAILS. Hope that makes sense!

[@k-hope1269]

@@MelissaRayFitness Thank you for reply.. one more clarification please. i get this definition from Kinstretch website i quote "PAILs stand for Progressive Angular Isometric Loading. These are isometric muscle contractions that strengthen the muscles placed on stretch." now as you are in externally rotated position of femur, it means your internal rotators are stretched so we have to internally rotate the femur ? is that correct ? this same principle we apply to every muscle. do i get right ? thk again..

[@MelissaRayFitness]

@@k-hope1269 Exactly! You are correct!

[@k-hope1269]

@@MelissaRayFitness thank you girl.. you r cool )

[@MelissaRayFitness]

@@k-hope1269 You are so welcome! Thanks for watching and taking the time to understand and ask questions:)

[@edgetransit3320]

I like your videos and you're really cute lol

[@MelissaRayFitness]

Thanks for watching! ;)

[@edgetransit3320]

@@MelissaRayFitness anytime ;)