Wrist PAILs & RAILs - Tangelo Health

How To Do Wrist PAILs & RAILS (Progressive Angular Isometric Loading & Regressive Angular Isomeric Loading).
"Hey guys, it's Jason from Kinetic Sports Rehab. We're here up on the rooftop of our Fremont Clinic to show you guys wrist PAILS and RAILS. Basically, what that's gonna do is try to decrease the gap between your active and your passive ranges of motion. So we all have different ranges of motion in our joints, but we can't necessarily control every single inch of it. So this is a method that's gonna try to close the gap between those ranges. So for the wrist, you're gonna bring your hands flat on to the floor, come into as much wrist extension as you can with your fingers totally flat. From here, what you wanna do is slowly start to drive your fingertips into the floor and you also wanna drive the wrist into the floor, right here. Okay, you're gonna hold that, kind of ramp that, the tension that you're creating there for about 10 seconds, and then you're gonna try to lift your fingertips off the floor and then rock on back, really working the wrist extensors here. You're gonna come back down towards your end range of motion, and again, press those fingertips, every single one of your knuckles into the floor. And you're gonna start to feel the wrist flexors really fire up here. Press that down for about 10 seconds and hold. And then you're gonna lift on back, rocking back, working the extensors.
So if you don't have full wrist extension here, that's okay. We don't wanna do anything in a painful spot. So if this is your full wrist extension, then I want you to do it right here. Okay, you're gonna press down, and then again lift those fingers and rock on back, okay? Nothing painful here. We can also work the fingertips the same way. Coming into our end range of motion here, press the fingertips into the floor and then rocking back. And you can really see the difference between my active and passive ranges of motion here, big difference here compared to my wrists. Pressing my fingertips into the floor, holding that for, again, about 10 seconds, and then rocking on back until they come off the floor. So that's wrist and finger PAILS and RAILS. Give it a shot, #bekinetic."
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