Dr. Spina's PAILs/RAILs (Functional Range Conditioning)

1. 2 mins passive stretch to end range
2. 2 mins PAILs contraction with slow ramp up of full body bracing 
3. 10-15 secs RAILs contraction 
4. With increase in range of motion repeat Passive stretch, PAILs, RAILs (2-3 sets) 

Quick summary of PAILs/RAILs and 90/90 external hip rotation. 

90/90 Internal hip rotation

Helping improve hip internal rotation and increase strength at end range.