Stretching on Steroids

You stretch… and stretch… and stretch… and nothing happens…

If that’s you, it might be time to step up your game and aim for real mobility gains.

Let me introduce the bazooka of mobility, the weapon that will unlock even the stiffest hips. The PAILs & RAILs method.

What the hell is that?

It is a method that combines stretching with two high intensity contractions. It is the best of both worlds, we’re stretching but we’re also making strength gains.

This sends a signal to the brain that we are strong in those extreme ranges of motion and that we can open up some more range.

I’ll give an example on the 90/90 position and the hip internal rotation.

How to do it? (3 steps)

1. Long Stretch

We want to hold the stretch for a long period of time so that we can relax in that position and really access our deepest range of motion. Ideally you would hold the stretch for at least 2 minutes.

Here we’re stretching the back hip, rotating the body towards the back leg.

2. PAILs Contraction

Contract the muscles you’re stretching, like you’re trying to get out of the position, but don’t move. You’re at your end range, so you probably can’t move anyway.
Hold for 10 seconds.

PAILs contraction: push your foot into the ground and try to lift your knee up.

3. RAILs Contraction

Now reverse it — squeeze the muscles on the opposite side, like you’re trying to pull yourself deeper into the stretch.
Hold for 10 seconds.

RAILs contraction: push your knee into the ground and try to lift your foot off the ground

You’ll probably notice more range right away. Sadly this range is not going last until you strengthen your newly acquired range of motion. And that’s exactly what we’re going to see next week.