External Hip Rotation | PAILS/RAILS

PAILS & RAILS (progressive and regressive angular isometric loading) Assume the passive stretch (30-90 seconds) Begin progressive isometric contraction (5-15 seconds) Follow with the regressive (opposite) contraction (5-15 seconds) Stay at the acquired end range in a passive stretch (30-90 seconds) Begin the process again … Read more

How to do a Lumbar CAR (controlled articular rotation)

The basic articulations: There are five vertebrae in the lumbar spine (low back). These joints need to be articulated like every other joint in the body. If an individual maintains a “neutral” spine, avoids “rounding” or is constantly trying to sit up straight (extension), the … Read more

How to articulate the Toes (controlled articular rotations)

The basic articulations: Flexion Extension Abduction Adduction Adduction is incredibly difficult to accomplish. Try squeezing a pen or small object between the toes to begin activation. The Toe CAR (controlled articular rotation) Start standing or with the feet suspended Move the big toe opposite the … Read more

How to do an Ankle CAR (controlled articular rotation)

The basic articulations: Plantar Flexion Dorsiflexion Inversion Eversion The Ankle CAR (controlled articular rotation): Begin in a seated position on the floor or in a chair Take the same side arm (ipsilateral) underneath the leg and place the opposite arm/hand (contralateral) over to hold the … Read more

How to do a Neck CAR (controlled articular rotation)

The basic articulations: Flexion Extension Rotation Lateral Flexion The Cervical CAR (controlled articular rotation): Start in flexion and begin to rotate the cervical spine to the end range in one direction, maintain flexion. Move the spine into lateral flexion on the same side Remaining in … Read more

How to do a Scapula CAR (controlled articular rotation)

The basic articulations: Elevation and Depression Retraction and Protraction The Scapula CAR (controlled articular rotation): Start from a neutral position Shrug the shoulder blades moving them up towards the ears for elevation Then move the shoulder blades towards each other on the back for retraction … Read more

How to do a Wrist CAR (controlled articular rotation)

The basic articulations: Palmer Flexion Dorsiflexion Radial and Ulnar Deviation The Wrist CAR (controlled articular rotation): Rest the arm along side the body and bend the elbow to 90° Take the contralateral hand to the forearm and hold the elbow joint in supination Stabilize the … Read more

Isometrics, PAILS/RAILS and PNF stretching

In this episode we talk about Isometrics, PNF and PAILS/RAILS. We explain their concepts (in detail) and show you how to effectively apply them to a practice. Various techniques are discussed along with breakdowns of individual postures and sequences and methods.

Active and Kinetic Stretching (Explained)

In this episode we discuss active and kinetic stretching, the next progression for stretching after the passive aspect is safely understood. We break down these concepts and show you how to effectively use them the practice. Various techniques are discussed along with breakdowns of individual … Read more

Item added to cart.
0 items - $0.00