External shoulder rotation is a key component to an effective backswing and an efficient downswing. Lack of rotation can cause a flying elbow (chicken wing) in the backswing and can limit shallowing of the club in the downswing.

Frequency:
- 2-4 days a week @ 30-50%- effort on PAILs and RAILs (recommended for beginners)
- 3 days a week @ 60%+ effort on PAILs and RAILs

Technique:
- Start front lying with a small pillow or towel under the forehead
- bring the arm out to 90 degrees at the shoulder and elbow.
- the stretch should be felt through the front side of the shoulder, if you do not feel it here, adjust the position of the arm slightly to try and get the stretch in the front.
- hold into the stretch position for 2 minutes deep breathing 4 seconds in and 8 seconds out
- at the end of the 2 minute hold start your PAILs contraction by pushing the hand into the block (using the front tissues of the shoulder) at 20% and gradually build to 60% and hold for 10-20s
- gradually release the PAILs contraction and start your RAILs contraction at 20% by feeling like you are trying lighten or lift the hand from the shoulder, gradually build to 60% and hold for 10-20seconds. (contraction should be felt on the backside of the shoulder.
- after releasing the RAILs contraction it may allow you to sink deeper into the stretch.
- allow your body to feel the new range of motion and PAILs and RAILs can be repeated at this new range

Caution: You should never feel pain in any stretches. If you are new to PAILs and RAILs contractions start at 20 or 40% and and work on your stretches 3-4 days a week, once you have the feel and have increased you tolerance you can increase the contraction 60%+ and reduce your days to 3 days/week.