We all know that stretching is important to gain optimal joint range of motion for golf, but what we don't know is that passive stretching will only increase our flexibility. What we need for golf is what we call, mobility. Mobility is flexibility + strength. Functional Range Systems have coined the terms PAILs and RAILs to allow us to improve both our flexibility and our strength through a range of motion. We used these stretches throughout Dynamic Motion Golf TV because they allow us to gain mobility that is usable for our golf swings. Please see below for programming of your stretches:

Frequency:
- 2-4 days a week @ 30-50% effort and hold for 15-20s+ on PAILs and RAILs (recommended for beginners)
- 3 days a week @ 60%+ effort on PAILs and RAILs and hold for 10-20s
* the less effort in the PAILs and RAILs the longer you can hold (up to 20s+) and the closer you are to your max effort the shorter the holds will be (10-15s)

Caution: You should never feel pain in any stretches. Ensure you always gradually build up your contractions (20%, 40%, 60% etc). 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.