Instructions for PAILs and RAILs
PAILs and RAILs are techniques pioneered by Functional Range Conditioning (FRC). They focus on training aspects of the connective tissue and the joint capsule by passively stretching a joint into its end range of motion and then activating a maximal or near-maximal isometric contraction in two directions (Lengthening, and shortening).
The technique not only enhances the mechano-receptor sites in the deepest layer of your tissue, but it also works as a mechanical cantilever creating joint space that can be felt instantaneously.
It requires some skill development and sensation adjustment as well as repetition in order to reap the benefits of this technique.
PAILs (progressive angular isometric loading): Train the tissues being stretched (lengthened tissue).
RAILs: (regressive angular isometric loading) Train the tissues that pull you deeper into the stretch (shortened tissue).
Step-by-Step Instructions
Get into a position that allows you to access the end range of motion of a joint ( like the picture shown above is an example of maximal shoulder, internal rotation).
Choose a position targeting the joint or muscle you want to work on (e.g., 90/90 hip stretch, sleeper position for internal rotation of the shoulder).
Hold the stretch passively for 2 minutes to allow the tissue to relax. Use deep belly breathing and long exhales to send proper messaging to relax the muscle tissue.
Irradiate (Create Tension):
Take a sharp inhale and stack your breath. Start tensing your entire body to stabilize yourself.
Focus on the area being stretched.
Perform PAILs (Progressive Contraction):
Gradually push against the stretch (e.g., press your foot or hand into the floor or object).
Slowly ramp up the effort from 10% to 100% of your maximum effort over 10-20 seconds.
Hold the maximum contraction for 10-15 seconds.
Perform RAILs (Regressive Contraction):
Immediately switch to contracting the muscles that pull you deeper into the stretch (e.g., try to pull yourself further into the position).
Engage these muscles at maximum effort for 10-15 seconds.
Relax and Sink Deeper:
After the RAILs contraction, relax and try to move deeper into the stretch.
Breathe deeply and hold the new position for 30-60 seconds.
We recommend a set of CARs between PAILs and RAILs sets in order to establish the change ion tissue quality. Most will experience a “cleaner” joint sensation.
