Prayer Wrist Extension PAILs/RAILs Passive Range Holds Wi

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The idea behind this sequence is to combine wrist extension with specific arm positions. After each PAILs/RAILs contraction the arm moves into one of four positions while the wrist is actively maintaining extension. The arm positions (listed below) are directly related to body positions included in a movement sequence we will work through afterwards:
▪️90° Shoulder Flexion: Plank/Push Up
▪️90° Shoulder Abduction: Side Plank
▪️Full Shoulder Flexion (Overhead): Handstand/Downward Dog
▪️Full Shoulder Extension: Reverse Plank
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Wrist Extension PAILs/RAILs in Prayer
Spread the fingers wide and press the hands together in front of the chest in maximum wrist extension. Glue the fingertips, knuckles, and heels of the hands together and start pressing them against each other. This will activate the stretched/progressive tissue for the PAILs contraction. For the RAILs effort, try to pull the fingertips and knuckles away from each other while keeping the heels of the hands together. This will activate the shortened/regressive tissue. The fingers may or may not move away from each other. Make sure the fingers stay long throughout, but especially during the RAILs contraction.
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Passive Range Holds (PRH)
Keep holding the RAILs contraction and then start pulling the right hand away from the left. Reach the right arm straight out in front while actively maintaining as much wrist extension as possible without curling the fingers. Return back to the Prayer Position for a new set of PAILs/RAILs contractions followed by another PRH in the next arm position. After four sets, repeat the entire sequence with the left arm moving through the different positions.

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