Prone Shoulder Flexion PAILs/RAILs
Joint Focus: SHOULDERS
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3m 31s
This video covers Prone Shoulder Flexion PAILs/RAILs - a drill designed to expand and strengthen shoulder flexion (your ability to reach overhead) so the range you gain is range you can actually control. Shoulder flexion is essential for healthy overhead mechanics in pressing, pulling, hanging, and everyday reaching. When flexion is limited or poorly controlled, people often compensate with rib flare and lumbar extension, shrugging, or scap dumping - patterns that can make overhead work feel tight, unstable, or irritating over time. This drill builds usable overhead range while keeping the movement honest.
The sequence (repeatable for sets or reps):
1. Passive stretch (~2 minutes): settle into the prone shoulder flexion setup and breathe, letting the tissues adapt while you find your best alignment.
2. PAILs (progressive isometric contraction): gradually ramp tension into the stretch to create the intended stimulus for the day.
3. RAILs (regressive isometric contraction): reverse the intent and actively pull deeper into the newly available flexion range with controlled effort.
4. Sink into the new range: ease off slightly and settle into the position you just earned.
5. Repeat for additional rounds if you’re doing multiple sets.
Programming note: The iso duration, intensity, and time under tension depend on your goal - lighter/shorter for prep and patterning, heavier/longer for strength and adaptation.
Equipment: Yoga blocks - to support the wrist/forearm, and to progress the setup and increase passive flexion range as needed.
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