Shoulder internal rotation stretch with PAILs and RAILs. Hold stretch for upwards of 2min deep breathing (4 seconds in, 8 seconds out). When working towards creating more space or range of motion in the shoulder hold for the full 2 minutes and then slowly create your PAILs contraction ramping up slowly (20%, 40%, 60%) and hold for 10 seconds. Engage the same way for the RAILs contraction.

Following the RAILs contraction, relax and your range of motion should increate 10-15 degrees. You can repeat the PAILs and RAILs in this new position to enhance motility potential.

It is recommended to work on these stretches 2-3 days a week if you are ramping to 60% effort.

Caution - you should never feel pain or pinching in the joint. Always start slowly with very light effort PAILs and RAILs prior to increasing to greater efforts.