Bearsit Hip ER PAILs/RAILs
5-10 Min: Mobility Snacks
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4m 27s
This video explains the Bearsit Hip ER PAILs/RAILs - an effective way to turn hip external rotation from “something you can stretch into” into range you can actually control and use. The purpose of the drill is to expand and strengthen your hip ER by combining passive exposure with high-quality isometric effort, then teaching you to actively own the newly acquired range.
The sequence (repeatable for sets or reps):
1. Passive stretch (~2 minutes): settle into the bearsit ER position and breathe, letting the tissue adapt while you find your best setup.
2. PAILs (progressive isometric contraction): gradually build tension into the stretch (ramping effort) to create the desired stimulus for the day.
3. RAILs (regressive isometric contraction): reverse the intent and try to “pull” deeper into the new range with controlled effort.
4. Sink into the new range: relax slightly, use the window you created, and sit into that position with more depth and better control.
5. Repeat for additional rounds if you’re doing multiple sets.
Programming note: The iso durations and intensity (time under tension) should match the goal of the session - lighter for prep and skill, heavier/longer for strength and adaptation.
Optional equipment: Yoga blocks (to support positioning or adjust depth).
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