If you struggle getting into a proper 90/90 position on the floor this is a great option to get better alignment with the spine and a better neutral pelvis. This stretch is great to help you improve your hip mobility and the capsule tightness. You want to maintain a slight lower back arch and hinge through the hip to feel a stretch deep in 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:
- 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 bench 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.