Exercise of the Week: 90/90 Hip Internal Rotation PAILs/RAILs

Exercise of the Week 🔥 90/90 Hip Internal Rotation PAILs/RAILs 🔥 👉 Goals: 1️⃣ Improve hip joint capsule mobility and internal rotation range of motion 2️⃣ Build more strength and resilience of the hip joint Hip internal rotation is an important motion at the hip which is easily overlooked. As runners, we like to stretch the hip flexors, hip rotators & piriformis, but easily neglect other areas. One of the main reasons I target hip internal rotation, despite it being minimally challenged while running, is that it has a more direct influence to the hip joint and capsule. The capsule consists of the muscles and ligaments which fuse around the hip to provide stabilization. With the abuse runners put on their hips this can be a worthwhile strategy. In this video, I demonstrate the 90/90 Hip Internal Rotation PAILs/RAILs. Like I've mentioned before, PAILs/RAILs consists of a 2-minute stretch, 15-second contraction of the lengthened tissue, 15-second contraction of the shortened tissue, followed by a 30-second stretch. This creates a big improvement in joint mobility and range of motion over a 3-minute time period while also building strength at the end-range of motion. Complete this exercise daily with multiple sets of the 15-second contractions as needed to expand your range of motion. As more motion opens up, allow yourself to sink deeper into the stretched position and show those hips some love! 👀 Watch the video and comment below with any questions or thoughts... -- ► Subscribe to my channel here:    / gmac922   ► Join the Ignite Your Run private Facebook group here:   / 12573.  . -- Garrett McLaughlin is a lifelong learner and practitioner in the field of functional movement and rehabilitation. He is passionate about educating people how to restore proper function of the human body, with emphasis on movement and manual therapy. In his youtube library, you will find a series of videos from demonstrations to exercise highlights. Be sure to subscribe to his youtube channel so you don’t miss any of the valuable content. In addition to regularly putting out content, Garrett works with runners and the general population in Shorewood, Wisconsin as well as remotely within his online coaching program. Click here to learn more about his services: https://garrettmclaughlin.com/services.