PAILs and RAILs

PAILs and RAILs: Effective Techniques for Increasing Range of Motion and Joint Strength

PAILs and RAILs

When it comes to improving overall fitness and health, the importance of increasing range of motion and joint strength cannot be overstated. Progressive Angular Isometric Loading (PAILs) and Regressive Angular Isometric Loading (RAILs) are two highly effective techniques that can help you reach your fitness goals. In this article, we will discuss these techniques and how they can be incorporated into your workout routine.

What are PAILs and RAILs?

PAILs and RAILs are isometric training techniques that use the concept of progressive and regressive angular loading to improve mobility and build strength in various joint positions. They were developed by Dr. Andreo Spina, a chiropractor and the founder of Functional Range Conditioning (FRC).

PAILs involve contracting muscles on the side of the joint being stretched, while RAILs focus on contracting muscles on the opposite side of the joint. By utilizing these techniques, you can effectively increase the range of motion and strength in your joints.

Benefits

There are several benefits of incorporating PAILs and RAILs into your fitness routine, such as:

  1. Increased range of motion: PAILs and RAILs help improve your flexibility by targeting specific joint angles, leading to a greater range of motion.
  2. Improved joint strength: These techniques build strength in various joint positions, leading to improved overall joint strength.
  3. Reduced risk of injury: Increased range of motion and joint strength can help reduce the risk of injury during physical activities.
  4. Enhanced athletic performance: Improved mobility and joint strength can lead to better overall athletic performance.
  5. Improved body awareness: PAILs and RAILs encourage better body awareness by promoting a deeper understanding of how your joints and muscles work together.

How to Incorporate PAILs and RAILs into Your Workout

If you’re looking to incorporate PAILs and RAILs into your workout routine, it’s important to follow a few key steps:

  1. Warm-up: Begin with a thorough warm-up to increase blood flow and prepare your body for the exercises. This can include dynamic stretching, light cardio, or any other exercise that helps get your heart rate up.
  2. Select a target joint: Choose a joint that you’d like to focus on for your PAILs and RAILs exercises. Common joints to target include hips, shoulders, and ankles.
  3. Perform PAILs: Stretch the target joint to its end range and hold the position. Then, contract the muscles on the side of the joint being stretched. Hold this contraction for a set duration, such as 10-30 seconds.
  4. Perform RAILs: Without releasing the stretch, contract the muscles on the opposite side of the joint. Hold this contraction for a set duration, such as 10-30 seconds.
  5. Repeat: Perform multiple rounds of PAILs and RAILs for each joint, gradually increasing the intensity of the contractions.

When starting with PAILs and RAILs, it’s crucial to work with a knowledgeable personal trainer or seek guidance from an online coaching program to ensure proper technique and avoid injury.

Sample Exercises

Here are some sample exercises to help you get started with PAILs and RAILs:

Hip PAILs and RAILs

  1. Begin in a half-kneeling position, with your front foot flat on the ground and your back knee on a pad or cushion. 2. Keeping your chest tall and your core engaged, shift your weight forward until you feel a stretch in the front of your back hip.
  1. For the PAILs contraction, push your back knee down into the pad while trying to drag your front heel back. Hold this contraction for 10-30 seconds.
  2. For the RAILs contraction, lift your back knee slightly off the pad while trying to pull your front heel forward. Hold this contraction for 10-30 seconds.
  3. Repeat the sequence for 2-3 rounds on each side.

Shoulder PAILs and RAILs

  1. Stand facing a wall, with your arm extended at shoulder height and your hand resting against the wall.
  2. Gently lean into the wall, rotating your body away from your arm until you feel a stretch in your chest and shoulder.
  3. For the PAILs contraction, push your hand into the wall as if you’re trying to bring your arm across your chest. Hold this contraction for 10-30 seconds.
  4. For the RAILs contraction, pull your hand away from the wall while trying to rotate your body further away from your arm. Hold this contraction for 10-30 seconds.
  5. Repeat the sequence for 2-3 rounds on each side.

Ankle PAILs and RAILs

  1. Stand facing a wall or sturdy object, with your hands resting against it for support.
  2. Place one foot slightly behind the other, with your toes curled under and your heel raised.
  3. Gently shift your weight onto your back foot, bending your knee and ankle until you feel a stretch in the front of your ankle.
  4. For the PAILs contraction, push your toes down into the ground as if you’re trying to point your foot. Hold this contraction for 10-30 seconds.
  5. For the RAILs contraction, lift your toes slightly off the ground while trying to pull your heel closer to the ground. Hold this contraction for 10-30 seconds.
  6. Repeat the sequence for 2-3 rounds on each side.

Working with a Personal Trainer or Online Coaching

To ensure the best results and prevent injury, it’s important to work with a knowledgeable personal trainer or seek guidance from an online coaching program. Professionals like Nathaniel Ernst and Tyson Linford can help you tailor a program to your specific needs and provide expert guidance on proper technique.

If you’re ready to take your fitness to the next level with PAILs and RAILs, consider booking a consultation with one of our experienced trainers. Whether you’re in the Calgary area and seeking a personal trainer in Calgary or looking for online coaching, our team at NateFit is ready to help you achieve your goals.

In conclusion, PAILs and RAILs are powerful techniques that can help you increase your range of motion and joint strength, leading to improved athletic performance and a reduced risk of injury. With proper guidance and consistent practice, you can reap the benefits of these exercises and enjoy a healthier, more functional body.

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