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Play, download and edit the free video Baseball Mobility: Shoulder External Rotation: PAILs RAILs | Wasserman Strength.

Baseball Mobility: Shoulder External Rotation: PAILs & RAILs | Wasserman Strength

Before any FRC mobility exercise, we must create tension throughout the body. Inhale through your lower abdomen & hold the contraction, allowing the contraction to radiate throughout the body. That irradiation should be anywhere from 20%-50% of your muscle voluntary contraction. This will help focus the joint being worked on.

For P & R’s, find a fixed position where a passive stretch is found. Hold the passive stretch for 2 minutes, at that 2 minute marker, inhale through your lower abdomen & hold the contraction, letting that contraction spread through neighboring tissues. Apply that tension to the stretched tissue, in this case the shoulder. Press down for about 15 seconds at 80%-100% of your voluntary muscle contraction. Slowly come out of the contraction and use the RAILs contraction to slowly ramp up the stretch depth, in this case pulling back into external rotation at 80%-100% for about 15 seconds. From here repeat 2-3 times, holding the passive stretch for 30 seconds - 1 minute this time.

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