Список из самых популярных хештегов по теме #PAILSRAILS

✨ ✨ Seated hip and twist sequence at the wall. Strengthening and mobilizing external rotation and internal rotation ✨ #twist #externalrotation #internalrotation #pigeonpose #pailsrails #yogablocks #frc #frs

My hip internal rotation (especially on that left hip) is NOT what it needs to be for me to expect to be healthy. ⠀ So I work on it often. Not as often as I can, not always with this amount of focus and energy, but I’m trying, and I’m improving. Slowly. ⠀ 5:45 this morning, that’s what I was doing, just before my first session. That was my priority. ⠀ Will every day be that way? No. But I’ll aim for more often than not, for now. ⠀ Oh and I like this set up (Smith Machine FTW) because I can create a lot of tension with which to perform PAIL/RAILs, and really feel the effort deep in the hip capsule ⠀ ⠀ ⠀ ⠀ #smilestakeyoumiles #controlyourself #kinstretch #mobility

How well does your ankle bend? Want to improve your range and strength? ⠀ You’re gonna have to stretch, then create some force. Consistently. ⠀ I love this set up for dorsiflexion. Here’s what you can do: ⠀ 1️⃣ Find your end range and stretch 1-2 minutes. ⠀ 2️⃣ Grab the bottom of the box and drive your foot downward for 10-20 seconds. ⠀ Imagine you’re trying to smash the box between your foot and hands. ⠀ 3️⃣ Let go and try to actively pull with your shin/top of foot to further close the angle of your ankle. 10-20 seconds. ⠀ 4️⃣ Relax back into the passive stretch. ⠀ 5️⃣ Repeat 2-5 times. ⠀ 6️⃣ Do some lift offs and ankle CARs (slow controlled ankle rotations) to help reinforce the changes. ⠀ ⠀ ⠀ ⠀ ⠀ #smilestakeyoumiles #anklemobility #controlyourself #kinstretch

The other day I decided that I may want to start doing handstands again ‍♂️ . I haven’t practiced it in about 3 years now because I injured shoulder doing it and I’ve been super cautious ever since . Thanks to FRC and doing my daily CARs things have been feeling good, like almost too good and now it’s time to start challenging my shoulder again. . My handstand journey has just begun but I won’t be actually doing it anytime soon. First I need to make shit work nice in my shoulder . For my handstanders out there: You need about 180 degrees of shoulder flexion (when you reach your arm forward and up someone should be able to see your ear from the side) —I only have about 160 degrees You need about 90 degrees of wrist extension —Thankfully my wrists are pretty mobile & strong (yay Chiropractic ) ❗️If you do not have either of these your joints don’t have the capacity to properly & safely sustain the posture and you’ll cheat like crazy through your other joints ‍♂️ . This will be a fun journey and I’ll definitely be sharing with you some of these nontraditional exercises that I’ll be utilizing to safely bring handstand back into my yoga ‍♂️ practice

Reciprocal inhibition - this is a rule stating that with contraction of the agonist, the antagonist relaxes! . This is a great way to make amazing flexibility gains fast! You need to relax muscles to properly stretch them, so by activating the muscle that does the opposite action of the one you want to stretch will automatically relax the targeted muscle. . Example- activate your triceps to relax your biceps try it right now and see for yourself! Now try the opposite. See! . In the video I’m using this technique and some weight for opening my hips, specifically the adductors. . First I activate the muscles I want to stretch to really warm them up, then I activate my opposite muscles, the abductors I can get my knees to the floor in this, and I’m not even that flexible, this really works great! . . @myotechniques #checkoutthistechnique #recipricalinhibition . . . #flexibility #mobility #gains #stretch #motivation #gains #rmt #physio #rehab #prehab #hips #yoga #hipopener #butterfly #weighted #frc #pailsrails #functionaltraining #adductors #toronto #uoft #to #fitness #stability #leggings #breath #relax #selfcare

Class ALERT!@basishealthandperformance #FunctionalRangeSystems • • • ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Amazing what one year of Kinstretch can do ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Come in and try one of our Kinstretch classes. FOR FREE. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Make your body function like a human #doanything ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ @basishealthandperformance @functionalrangeconditioning @kinstretch ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀ ⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀ #FunctionalRangeSystems #Kinstretch #ControlYourself #Mobility #BodyControl #JointHealth #Controlyourselfevenmore • • • ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #basishealthandperformance #chico #chicogym #everydamnday #strength #conditioning #strongman #heartratemonitor #nutrition #cars #controlledarticularrotations #pailsrails #builtbybiology

It’s #mobilitymonday and Day of 11 of #marchmatness2019, but I’m combing days 9 - 11 ✔️Combining mobility work from @studiofocuspilates for #openlegrocker ✔️Breaking down #corkscrew into pieces - I only like this one when my instructor holds onto my legs and I can really feel the lengthening along my spine! ✔️➡️Swipe - Then, doing a variation I learned sometime ago for #saw. Love this version as it really “wrings” out the spine✨✨ . . Leggings 15%off w/ code Aesha @kdwapparel Super cute grip socks, which match my top ☺️, from @greatsoles . Thanks again @benjamindegenhardt @360pilatesonline and @marchmatness for helping us celebrate Pilates in this way!✨ . . . #marchmatness #thesaw #pilatesmat #pilates #pilatescommunity #pilateslovers #mobilitytraining #mobility #pailsrails #frcs #gogracefit #movementismedicine #alwaysastudent

⠀⠀⠀⠀⠀⠀⠀⠀⠀ FRS Master Instructor @deweynielsen at the FRC certification in Liverpool. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Permanent changes in biological tissues require effort applied over time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀ Any claim otherwise is a lie. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Says science. #PAILsRAILs #FunctionalRangeSystems #FunctionalRangeConditioning #FRCms #ControlYourself #JointHealth

Class Alert @refinedandstrong #FunctionalRangeSystems ・・・ In tomorrow’s #Kinstretch class at #CrossFitTriBeCa (12pm at 281 Broadway) we will use side-lying versions of the 90/90 & Figure 4 positions to train hip external rotation with PAILs/RAILs contractions and Passive Range Lift Offs (PRL). -•- Side-Lying 90/90 PAILs/RAILs Set up in the 90/90 position and then lean to the lead leg side, supporting the upper body on the forearm. There should be a straight line from the knee of the trail leg to the shoulder. The trail leg knee is resting on a Yoga block to bring the hip close to its end range of external rotation (depending on someone’s range, a lower or higher prop may be necessary). The hand is on the pelvis to make sure it will not rotate along with the leg. For the PAILs contraction, press the knee down into the block to activate the progressive/lengthened tissue. For the RAILs contraction, pull the knee as far away from the block as possible by activating the regressive/shortened tissue. The foot stays on the floor and the pelvis should stay completely still. -•- Side-Lying Figure 4 PRLs After the last RAILs contraction, hover the leg off the ground and transition into the Side-Lying Figure 4 position. Posteriorly tilt the pelvis and maintain hip extension. Use the leverage of the setup to pull into maximum hip external rotation (passive range). Then lift the foot off the ground, trying to maintain as much of the passive range as possible. Think of reaching the foot forward while the knee pulls back behind you. -•- #Kinstretch #FRC #FRCms #FunctionalRangeConditioning #FunctionalRangeSystems #PAILsRAILs #PassiveRangeLiftOff #ExternalRotation #Turnout #HipsDontLie #StretchingMovement #PrepareYourself #ControlYourself #doANYTHING #ExpandControlCreate #Prehab #Rehab #Mobility #Strength #Flexibility #Movement #CrossFit @CrossFit212 #CrossFit212 #MotivMade #MotivNY #RefinedAndStrong