In today’s session, we’re diving deep into hip external rotation, focusing on the 90/90 stretch—a foundational position that offers immense benefits for improving your hip mobility. This stretch, when combined with PAILs and RAILs, can help you gain significant range of motion and flexibility in your hips. Let’s break down the process step-by-step, so you can follow along with confidence.
Step 1: Getting Into the 90/90 Position
The 90/90 position is named for the series of 90-degree angles your legs will form. Here’s how to set it up:
Hips: Start by positioning your front leg so that your hip and knee form a 90-degree angle.
Knees and Ankles: Your front knee should be at a right angle, with your shin parallel to your hip. Your back leg should mirror this setup—hip and knee at 90 degrees.
Spine: Keep your spine as upright as possible.
If you find it challenging to maintain this position, don’t worry! Yoga blocks can be your best friend here. Sitting on a block can elevate your hips, making it easier to sit upright. Remember, the goal is to keep your spine straight and avoid leaning too much.
Step 2: Understanding PAILs and RAILs
PAILs (Progressive Angular Isometric Load) and RAILs (Regressive Angular Isometric Load) are techniques used to enhance flexibility and strengthen your muscles in these stretched positions. Here’s how they work:
PAILs: This targets the muscles being stretched (the “progressive tissue”). You’ll push your leg down into the floor, as if you’re trying to leave a dent in the ground. Start gently, ramping up from 10% to your maximum effort without pain. Hold this contraction for about 4-6 seconds.
RAILs: After your PAILs contraction, shift your focus to the opposite muscles (the “regressive tissue”). Try to lift your leg off the ground without actually moving it. This action pulls your body closer to your leg, helping you gain more range of motion. Again, hold this contraction as you feel the stretch intensify.
You’ll go through this PAILs and RAILs process three times, each time aiming to increase your range of motion slightly. Here’s the sequence:
First Round: Start slow, ramp up your effort, and focus on keeping your spine straight.
Second Round: This one will feel more intense, but keep pushing down and then pulling in.
Third Round: This is the toughest. Push as hard as you can (without pain), and then relax into the final stretch.
Step 3: Passive Range Holds
Once you’ve opened up your range of motion with PAILs and RAILs, it’s time to learn how to control it with Passive Range Holds. This is an isometric contraction held at your end range of motion, teaching your body to control the new mobility.
- Find Your Position: Start by finding the point where you can barely lift your foot off the ground while keeping your knee down.
- Hold the Position: A partner or a strap can assist by pulling your foot into full external rotation. From there, try to lift your foot out of your partner’s hand (or against the resistance of a strap) and hold it as long as you can.
You’ll want to perform five repetitions, holding each as long as possible. Between sets, stay in your full passive range. If you don’t have someone to help, you can use a belt or strap to assist yourself.
Pro Tip: The last couple of sets will feel much harder, and your holding position will likely be lower. That’s okay—progress comes with practice!
Step 4: Hovers for Hip External Rotation Control
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Once you’ve completed all three rounds, stay in the stretch for an extra minute. This cooldown phase is crucial—it allows your body to adapt to the new range of motion. Take deep breaths, relax, and let your brain register that this new position is okay.
Step 5: Cooling Down and Releasing the Stretch
The entire process takes about five minutes, and while it might feel long, it’s one of the most effective ways to improve and maintain hip external rotation. The 90/90 stretch combined with PAILs and RAILs is a powerful tool in your mobility toolkit. It might be challenging, but the benefits for your hips are well worth it.
Remember, consistent practice is key to making lasting improvements in your mobility. So, embrace the stretch, breathe through the discomfort, and enjoy the progress you’re making!
If you’re following along with our video, use this guide as a reference to ensure you’re hitting all the right points during your practice. Happy stretching!
Final Thoughts
The entire process takes about five minutes, and while it might feel long, it’s one of the most effective ways to improve and maintain hip external rotation. The 90/90 stretch combined with PAILs and RAILs is a powerful tool in your mobility toolkit. It might be challenging, but the benefits for your hips are well worth it.
Remember, consistent practice is key to making lasting improvements in your mobility. So, embrace the stretch, breathe through the discomfort, and enjoy the progress you’re making!
If you’re following along with our video, use this guide as a reference to ensure you’re hitting all the right points during your practice. Happy stretching!