PAILs/RAILs - Progress/Regressive Angular Isometric Loading.

To put it short, PAILs/RAILs is just isometric training. In traditional flexibility work, we go into a stretch, and we passively hang out there. When we do this, we develop better flexibility. Flexibility = the ability to passively achieve a range of motion. Though just because you do flexibility training, it doesn't mean you'll improve your active mobility, or your ability to actively achieve that range of motion.

In PAILs/RAILs, we go into that sam stretch position, we hold a 2 min passive stretch to improve flexibility, but then we also add in isometrics (PAILs/RAILs) to strengthen that range of motion. This is what happens us develop active mobility.

So Kinstretch essentially covers both flexibility and mobility work together. PAILs/RAILs is one of the best concepts to achieve this!

When we get into a certain base position for PAILs/RAILs. Try to find the stretch sensations just like we do in regular flexibility stretches. It's important to note, everyone will find the stretch at different ranges of motion depending on their limitations, and people can also feel the stretch in slightly different places, which is totally okay! Give yourself a little wiggle room to explore your body and to find the stretches in each base. But just never go into any stretch that creates any pain or a sharp pinch.

You have the freedom to make modifications to certain bases if needed. If I cue a specific angle or position, you should always allow yourself freedom to explore slightly different angles if the one that is being cued does not feel right or appropriate for your body. A big part of Kinstretch is about self-exploration and working within your own anatomical makeup. Everyone will have different limitations, so always give yourself freedom to set up into bases in a way that feels more appropriate for YOU specifically, even if that’s not the exact way it’s cued in class.

It's important to know - PAILs is one contraction, and RAILs is another. We always do our PAILs contraction first, and then RAILs. So PAILs/RAILs is two contractions total. When we utilize PAILs/RAILs, we're giving direction to the isometric force. This direction could be up, down, left, right, or rotational. The PAILs contraction will be in one direction, and the RAILs contraction will be in the opposite direction. In the classes I will give you cues to the direction of the PAILs/RAILs contractions for each base position so you will always know!

The PAILs contraction is a slow build up to your greatest safest effort. It should take around 5-7 seconds to get up to your max effort. Think of it like a volume dial, and you're slowly turning up the music.

The RAILs contraction is a quick (but controlled) transition to the opposite direction. In RAILs, for some newcomers they may be prone to cramping. If this happens to you, you will want to lower the transition speed from PAILs to RAILs, and you may have to lower the intensity in which you do your RAILs. The goal is to produce as much force as you can without going into a full cramp - so if this continues to happen make those slight adjustments.

If you're new to PAILs/RAILs or you’re training in areas of weakness, your "max" effort should be on the lighter side. Start off light and then slowly build up over time. Don’t go max effort and balls to the wall - start off light and ease into it. Over time you can gradually build up the intensity - adhering to progressive overload.

It's completely normal to feel sore and tender for a couple days after doing PAILs/RAILs. Though if you're super sore for 3-4+ days or you’re feeling any pain, you're probably over did it in regards to intensity and you will want to back off the intensity a little bit next time.

At no point should you ever feel any pain during these movements. PAILs/RAILs is extremely challenging, and there will be discomfort, but we never want that to increase to pain. If you feel pain or sharp pinch in a certain range of motion, back out of the range until you don't feel that pain anymore, and that’s the range you can remain in to do your PAILs/RAILs.

PAILs/RAILs is a great concept, but it takes time to get better at. Don’t feel discouraged or frustrating if you’re struggling at first, that’s completely normal. You will get better at it over time!