My Rehab Connection

04/21/2026

PAILs (Progressive Angular Isometric Loading) and RAILs (Regressive Angular Isometric Loading) are mobility exercises that utilize isometric contractions performed at limited joint ranges.

These are taught by and they are amongst the most effective ways to develop joint mobility and control.

The use of isometric contractions helps to improve flexibility faster than static stretching by engaging the nervous system to relax tight muscles on the opening/progressive side of the joint.

But that’s not all. Utilizing these isometric contractions on the closing/regressive side can help to develop strength and control of muscles responsible for creating this joint position and ensuring the joint is protected and stabilized.

In this example I’m using these principles to target shoulder external rotation.

04/14/2026

04/09/2026

03/31/2026

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03/24/2026

Here are 4 simple exercise progressions for building hamstring strength and endurance.

Exercise 1: Bilateral hamstring bridge. This is the basic starting exercise. Pull the heels into the box or bench to engage the hamstrings.

Exercise 2: Hamstring bridge with isometric shift. Similar to exercise 1, but at the top of the motion shift the weight onto one leg.This puts more muscular demand on the leg, but the isometric hold is easier than moving on the single leg.

Exercise 3: Eccentric hamstring bridge. Lift up on two, then slowly lower on the single leg.

Exercise 4: Single leg hamstring bridge. Be sure to keep actively pulling the heel into the box or bench to drive the contraction of the hamstring.

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