Mobilize Your Ankle: Standing P.A.I.L.s and R.A.I.L.s (Improve Mobility)

This is a great way to expand ankle dorsiflexion active ROM. The banded distraction mentioned at the beginning of the video is linked below

https://www.youtube.com/watch?v=dpqax...

Sequence

1. 2 mins breathing into stretch finding the best line of tension where you feel the stretch in the back of the calf down.

2. P.A.I.L.'s: 10-30 seconds ramping tension using the calf to gas pedal down into the floor. This action is plantar flexion.

3. R.A.I.L.'s: 10-20 seconds pulling yourself deeper into the stretch using the shin musculature as if you are lifting the toes off the ground while pulling your knee forward.

4. Sink back into the passive stretch with quality breathes emphasizing longer exhales.

Follow this work up owning that range of motion.

This is a great way to expand ankle dorsiflexion active ROM. The banded distraction mentioned at the beginning of the video is linked below

   • Mobilize Your Ankle: Banded Distracti...  

Sequence

1. 2 mins breathing into stretch finding the best line of tension where you feel the stretch in the back of the calf down.

2. P.A.I.L.'s: 10-30 seconds ramping tension using the calf to gas pedal down into the bench. This action is plantar flexion.

3. R.A.I.L.'s: 10-20 seconds pulling yourself deeper into the stretch using the shin musculature as if you are lifting the toes off the ground while pulling your knee forward.

4. Sink back into the passive stretch with quality breathes emphasizing longer exhales.

Follow this work up owning that Range of motion with Ankle CARs, Calf Raises, and split squats.

Not sure what PAILs and RAILs are? Check out our FAQ on all things mobility including Kinstretch and FRC:
https://markowtrainingsystems.com/faq...

Check out our ankle playlist:
   • Mobilize Your Ankle: Banded Distracti...  

For mobility classes, check out https://markowtrainingsystems.thinkif... and take a free Kinstretch class on us.

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#increaserangeofmotion #mobilizeyourankle #strengthenyourankle #ankle #ankleexercise