90/90 Hip Internal Rotation (IR) PAILs & RAILs (Back Hip)

90/90 Hip PAILs & RAILs (Back Hip) Setup • “Sit in a 90/90 position — front leg and back leg both at 90°.” • “Sit tall, square the chest, and find a firm but comfortable stretch.” Back Hip — Internal Rotation PAILs (Contract): • “Press the back shin and ankle down as if rotating the knee inward.” • “Ramp from 20–50% MVC if newer, or build to 70–80% MVC for 10–15 seconds.” RAILs (Expand): • “Relax, then try to actively rotate the back shin inward, lifting the ankle.” • “Hold 20–50% MVC or progress to 70–80% MVC for 10–15 seconds.” ⸻ • “Stay tall, breathe, and repeat 1–2 rounds per side.” “Control the ramp, own the range, and don’t rush the intensity.” __________________________________________ About Reclamation Strength & Wellness CT Welcome to Reclamation Strength & Wellness CT — where movement, strength, and education meet. I’m Seth Dayton, founder and coach — ACSM-Certified Personal Trainer, NASM Corrective Exercise Specialist, NASM Stretch Coach, Precision Nutrition L1, and Functional Range Conditioning Mobility Specialist (FRCms). With experience across private, group, division 1, and clinical settings, I blend strength and performance, with corrective exercise, mobility, and functional range conditioning to help you move better, feel stronger, and reclaim your confidence 🧠 Here You’ll Find: – Exercise demos & breakdowns – Mobility & strength tutorials – Recovery & warm-up flows – Practical exercise science & lifestyle tips “WHETHER YOU'RE RECOVERING FROM INJURY OR READY TO OPTIMIZE PERFORMANCE, THIS IS WHERE MOVEMENT MEETS HEALING." RESTORE MOBILITY 🛠️ REBUILD STRENGTH 🔥 RECLAIM CONFIDENCE 🚀 📅 Book Coaching Www.reclaimstrengthct.com 💬 IG: @reclamationstrengthwellnessct | @coach_sethd ✉️ [email protected] 🤝: https://calendly.com/seth-reclaimstre... 🎥 Subscribe & reclaim your strength.