Week SIX - joint strength training + PAILs/RAILs

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Full Saturday Class

This is the full, uninterrupted class from Saturday, February 11th. You’ll get lots of details and options in the full class. For a more concise practice, find the shorter video clips + Q&A below.

Time Stamps:

00:00 - 15:24 - how to improve joint range and strength, intro to PAILs/RAILs (P/R)

15:54 - 34:22 - hip P/Rs in “90/90s”

34:22 - 43:05 - shoulder P/Rs in “sleepers”

43:35 - 01:02:02 - Q&A (detailed below)

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Practice Videos

PAILs/RAILs - increasing range and building strength in each joint

Hips & Shoulders (from class)

We dive right into

• hip 90/90s for internal rotation strength-building

• shoulder sleepers for internal rotation strength-building

in one simple flow you can use multiple times a week. Remember: PAILs and RAILs are strength-intensive movements, so give your body time to rest. You could alternate, doing hips one day, shoulders the next, or just do these each once a week.

A quick note on doing a full hips and shoulders routine with CARs + PAILs/RAILs

A quick note on spine & shoulder blade PAILs/RAILs

Elbows

Wrists

Knees

Ankles

Big Toes

Class Q&A

Time Stamps:

00:12 - 02:04 - How do I sequence CARs and PAILs/RAILs (plus I intro “capsular CARs” here)

02:07 - 05:49 - I can’t even get into that 90/90 position; should I focus on getting there first, before starting PAILs/RAILs?

06:33 - 08:06 - I feel my back “light up” (try to do the work) in 90/90s (I explain why)

08:08 - 08:59 - Wow, I worked up quite a sweat for such little movement! (and why P/R are so efficient + a bit scary)

08:59 - 09:17 - I can’t believe how great my shoulders feel after sleepers

09:17 - 09:25 - Today’s mantra: “symmetry is a f#c$ing myth”

09:27 - 10:38 - How to solve the problem of not being able to get into a position for PAILs/RAILs

11:22 - 13:02 - How Nadia creatively played with 90/90s to feel it in her hip (and how you can, too!)

13:03 - 13:44 - Are PAILs/RAILs just PNF?

13:44 - 17:53 - I had a strong emotional response to this today. Is that normal? Is it a trauma response? (I LOVE this question)