Improving Hip Mobility with "dynamic" stretches.

To improve range of motion in the hip the quickest and safest way, the FRC® (Functional Range Conditioning) system has some real gems to offer. The so called PAILS and RAILS technique gives us more space as well as  resilience.

  • Increase range of motion

  • Build active control over the full range

  • Gain deep strength around the joint.

  • Get incredibly strong.

  • Mitigate the risk of injury. 

This technique has its roots in rehabilitation after injury. It is quite technical but doesn´t have to be boring. I make these drills more interesting, even meditative at times, with a strong focus on the quality of the breath. Any boring exercise can deliver an amazing sensation if you use the breath properly - it´s that “magic” that will make you want more! Guess why people get hooked on yoga.

How to PAILS & RAILS.

Find the posture…

  • that allows you feel the tension in the tissue

  • that requires as little muscle & stability as possible

  • you genuinely rest in, be “comfortable”

The dosage: Make sure to…

  • keep the intensity of the stretch below a 5 (between 0 and 10)

  • to take relaxed inhalations through the nose

  • to exhale slowly, possibly twice as long as you inhale

  • to sink into the stretch for ideally 2 - 3 minutes.

Do This! to gain range more quickyl, and gain deep strength: After 2min of softening into the position…

  • use an exhalation to engage your core

  • push out of the stretch for 15 seconds

  • using 20-30% of your maximum strength in case of rehab / injury

  • using 30-80% of your strength if the tissue around the joint is healthy and just tense.

After pushing for 15 seconds, change direction and…

  • pull yourself deeper into the stretch for 15 seconds.

  • using the strength that irradiates from your enganged core

  • breathing in and out through the nose.

  • Then relax again for 30-60 seconds, sink gently into the initial stretch and breath like in the beginning.

Picture shows the 90/90 position during the active pushing phase (PAILS) to improve external rotation. The method can be applied as well for hamstrings (extenstion), hip flexors or internal rotation.