I’m just going to assume you read the email from yesterday… it was about the PAILs part of PAILs & RAILs. If you didn’t, I reposted it here… but I’m just going to kind of continue.
I think one of the reasons PAILs & RAILs sound so damn cool is because they rhyme. But you don’t have to do them together always. Or ever… they’re just sweet names for isometric contractions with different directions-of-motion.
So after we’ve done the work of trying to “unrotate” a maximally externally rotated hip (PAILs)… we ramp that contraction down, while trying to keep the rest of the body working hard.
Then we begin the RAILs effort.
Which means we’re trying to use the “regressive” tissue, or the “closing angle” of the body.
Which would like the yellow arrows here,… our hip is already at the end of it’s range of motion, but we’re still gonna ask it to make a little bit more.
Remember this is an isometric contraction, which means there should be no actual movement… we’re just *trying* to create movement. Our hip is already at the end of its range of motion, but we’re still gonna ask it to make a little bit more. (just ASK, not FORCE)
The fact that I had already stretched my hip to it’s TRUE end means that it can’t move. It literally has no range left.
So when I try to actually make more, if I actually can lift my shin and ankle, and there’s visible movement, I wasn’t truly at the *end* of my range-of-motion.
But hey, shit happens. It’s crampy.. and hard… and so weak, so so weak.
It’s like you’re actually is like trying to lift the ankle/shin/knee OFF of the table, while also trying to pull your belly button towards the shin… again, to PROVE to your nervous system that you can control your body in this position.
So you’re not just stretching your hip passively, trying to “open” it – you’re actually trying to create MORE PIGEON without using your shoulders or gravity.
Essentially, you’re trying to CLOSE the body by flexing all that yellow stuff in that pic up there. 👆🏼
This is really hard for me to do, but the idea is the same in that we want to ramp this contraction up slowly – and then hold it steady and strong for 15-20 seconds.
I’ll explain how to put it together tomorrow.
But just think about the concepts. Those things can and should be considered for everything:
There’s an opening angle which we usually just stretch the shit out of… and a “closing angle” which is often weak and out of practice.
I wish someone told me this when I first started caring about movement, and lifting weights, and doing all that stuff.
So basically, this book project is me practicing writing a book that I wish i found a long time ago… to introduce me to the things that have been the most helpful for me.
Legit mobility training, marketing, writing, self-confidence, and deception, and influence, and power, and popularity, and sex, and drugs. Some stories and some teaching.
I’ll def be talking about PAILs and RAILs.
And fuck yeah I’m going to keep pitching it. That’s what happens when I bring this kind of 🔥 every damn day. I pitch my shit too.
You know you should buy it. It’s five damn dollars.
PS – check out this sweet version of pigeon.