Hip Internal Rotation Stretch with Bench and PAILs and RAILs. Hold stretch for upwards of 2 minutes deep breathing (4 seconds in, 8 seconds out). When working towards creating more space or range of motion in the hip 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 and hold for 10 seconds.

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.