PAILs & RAILs Explained (In Detail) — Operation Human First

Prepare shoulders for the squat bar with PAILS RAILS 👇 Not only do we want to gain range of motion for the low bar position, but we also want to build TENSION and stability in this position to avoid injury • in 90 degree abduction, isometrically push into internal rotation for ~10sec • isometrically push into external rotation ~10sec • relax, and step forward into a greater pec stretch • repeat Now your shoulder pain from squat will stop ruining your bench sessions 😀 If this doesn’t work, let