hip mobility couch stretch pails/rails

TRAINER : AMY
CATEGORY: MOBILITY
ESTIMATED TIME: 10 MINS

 

In this video, we are working on our hip mobility using PAILS and RAILS protocol. In this protocol, we are using a 2 minute passive stretch, followed by 2 isometric contractions to build strength in the ranges of motion that you have access to passively, but can’t achieve actively.

Equipment Needed: Yoga mat, pillows/cushions

 
 

Workout: 

2 min passive stretch 
15-30 seconds PAILS isometric contraction
15-30 seconds RAILS isometric contraction
1 min passive stretch
Repeat on 2nd leg

SHARE IT

Enjoyed this workout? Tag us on IG @rae.wholifts so we can share it!