Hip Abduction PAILs and RAILs

Hey gang. If you were at Kinstretch, then you KNOW! Here's a reminder of the steps we used to create a killer PAILs RAILs set for hip abduction.

Find your widest straddle.

Hold 2 minutes.

PAILs Contraction:
1) rotate hips internally
2) hinge torso (flex hip)
3) drive heels down
4) pull legs together isometrically
5) irradiate (squeeze)-- all contractions, every muscle, 5 to 10 seconds

RAILs contraction:
1) rotate hips externally
2) pull legs apart isometrically
3) irradiate 5 to 10 seconds

Don't give up the range you made.

#kinstretch