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Expanding Hip External Rotation, A traditional pigeon stretch is commonly done and spot on to open up the external rotation in someone’s hips. Whats always missing from these commonly done practices are additional steps that are required to make this range of motion usable either through isometrics or eccentric loading. PAILs/RAILs, progressive/regressive angular isometric loading, is a simple way to integrate isometrics. Two minute of passive stretching, one minute of the PAIL to contract the s
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