Відео

Trains tibial rotation isometrically throughout knee flexion and extension. Helps improve the health and strength of the knee joint!

You can hold on to something when doing them or try these! Weight Shifting: Side to Side and Front to Back ua-cam.com/video/_PnLrtZ5n2Q/v-deo.html

This still hits your hamstring hard. The further you bring your hips away from the bar, the more you will feel these work. it's a variation of the nordic curl and is an easier starting point for most.

You gonna try it 😊?

You're welcome. This one is a goodie!

Looking forward to hearing about them!

Thanks for this comment. I don't disagree with you one bit, but these are great for helping someone really up their shoulder external rotation mobility. Bonus that you can get a nice chest pump from these. 💪

PAILs/RAILs are for expanding passive range - there typically prescribed as long duration holds with isometrics at the end to start to build end range strength and awareness in the positions. Active mobility is created more so with the other FRS options like lift offs, hovers, etc… where concentric, eccentric, and a combination of the two are utilized.

😂- doesn't mean you can't keep lifting - you just have to work on improving your elbow function!

My pleasure. Let us know if you have any questions 🤙

This biases more single-leg strength as the staggered stance takes a lot of the load off the foot pushed back!

Can help with the process for sure. Here we’re working the eccentric component and challenging quad and knee strength.

You should!

That's literally the point, lol. Slow and controlled at your end ranges of motion. Hopefully, you got the gist.

Thank you!

When pain starts ticking back up when performing new exercises, it often is just that there has been to much stress placed on it. It's not so much as what you're doing wrong, but might not be ready for the exercise yet. This is a guess and should be a convo you have with your PT!

How'd you feel afterward!?

@@JoeGambinDPT pretty good. I have some long term issues here and hope doing this daily can help?

@@Bigblackpiano it should definitely move you in the right direction.

@@Bigblackpiano you can always message me on Instagram @joegambinodpt if you have more questions!

@@JoeGambinDPTis daily a good idea and then expect to see some changes after a few weeks? For example

Improved mobility and end range of motion strength of the hips!

Thanks! If you need anything, let me know! Go Canes.

PAILs and RAILs are isometrics, meaning there is no movement happening. Just muscle contractions. The band is there to prevent the shoulder from going up when you try to elevate the shoulder. I hope that helps!

Thanks!

Try with your hands on the floor behind you. Play around with different torso positions. More inclined, reclined, etc... See if changing your torso position allows you to feel the stretch differently. If not, perform these for a couple weeks and see if opening up some mobility allows you to find the stretch in the joint capsule.

Anytime!

Hey Laura, I would imagine that it is from putting weight into your arms for an extended period of time while performing these. Maybe try placing a chair in front of you so you can rest your arms on the chair as opposed to the floor. Let me know if this is helpful.

Thanks! Appreciate it!

How has this been helping so far?

@@JoeGambinDPT I've been diligent with it: every single day. It is clear that the pathology is never going to go away fully. But I feel like I have more ability to cope with it and it impacts my daily life less and less. I'm just about ready to ask my doc for another script to go back and see my physio again, just for a followup, mainly just to check my progress and give me clarity on continued therapy. Initially when I became aware of the problem in Feb 2021, my range of motion was quite limited. Setting aside the fact that it always requires a good warmup to get into full range of motion, I'd say that my overall range is almost normal. Once the limb is warmed and loosened up, PAILs and RAILs seem reasonably strong. But there are a few vectors of motion (difficult to explain exactly) which are resistant to improvement and I think a visit to my physio will be appropriate to assess that. I'm now able to do a 15 or 20 minute routine with it twice per day and it seems to impact my sleep less, though progress is slow.

@@dichebach Great to hear you are working on it and have it under control. Keep working at it! If you need anything, please let me know!

All exercises that you give to someone or perform should be done for specific reasons. This can be used in different contexts from forefoot stability, to toe mobility to knee strengthening.

😂

Awesome! I'm glad the video was helpful!

With the knee bent, we are training regressive strength of the hamstrings as well. Since the quads cross the knee, we are also maximally lengthening the tissue. There are slight differences in the target tissue with knees bent vs not! I hope that answers your question.

@@JoeGambinDPT Definitely does! I feel a huge difference in ability (or lack thereof) with this variation versus a straight leg hip extension. Love your guys channel by the way!

@@djlynamfitness Thanks, Daniel. Appreciate it. Let me know if there is any content or style of content you'd like to see. - Joe Gambino

Yep! Just another name for these.

Thanks ✌

Glad it helped!

💪💪

PAILs contractions are always for the tissue being stretched. So for IR, you’d press down, then try to pull and explains into more IR

Glad you found it helpful. Enjoy the page. If there is anything you'd like to see on here, let me know!

You're welcome! Feel free to browse the channel, there are plenty of other great vids.

David Taylor it works ankle mobility, particularly ankle dorsiflexion more.

Par Four Performance I just did them and my inside hamstrings under my butt are burning..is that right

Sounds about right!

Par Four Performance what exercise would i do to work my hamstrings above my knee like the bottom of my hamstrings

with CARs, we never push through pain. You can still do these, just shorten the range of motion and skip the painful parts of the circle. I always suggest seeking a medical provider (MD, PT, Chiro) if pain persists.

Thank you!!

It's pretty natural, depending on how far you challenge the range the pelvis will have to move.

It’s hard to determine why someone has pain without assessing. Is the pain here feel like a cramp?

@@JoeGambinDPT No it's sharp feeling

Andrea Ruzza dont push into the pain, there are a few reasons this could cause pain, but it’s impossible to know the exact reason without an assessment.

There are so many ways to perform CARs. It’s all about movement exploration and hitting your end ranges!

@@JoeGambinDPT I am coming to understand this :)