This is a 90/90 external hip rotation PAIL/RAIL stretch. This stretch will help to improve your hip external rotation for better rotation in the golf swing. This also improves the hip capsule for better mobility through the hip.

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 in a bear sit position and rotate into your 90/90 position
- maintain an upright spine with trying to tilt your tail to the ceiling (this will minimize lower involvement)
- the stretch should be felt in the underside of the hip very deep
- 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 foot downward into the hand at 20% and gradually build to 60% and hold for 10-20s (contraction should be felt in the tissues you were stretch, deep in the hip)
- gradually release the PAILs contraction and start your RAILs contraction at 20% by feeling like you are trying to rotate your ankle to your ear, gradually build to 60% and hold for 10-20seconds. (contraction should be felt in the inner thigh and deep hip)
- 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.