Thoracic Rotation PAILs & RAILs | Invictus Fitness | Mind-Muscle Mobility

Thoracic rotation through active mobilization is the method used by Coach Nick in this video, and is generally preferred because it allows you to retrain the central nervous system (CNS) in addition to stretching.
In this video, Coach Nick takes you through some Progressive Angular Isometric Loading (PAILs) Regressive Angular Isometric Loading (RAILs) contraction. Stretching in this way helps teach your body that your end range of motion is safe so that you end up with a greater range but also control in that range.
If you haven't watched the Spinal Segmentation ( • Spinal Segmentation Mo... ) and Spinal Flexion/Extension ( • Thoracic Spine Flexion... ) videos yet, do so first as this series on spinal mobility is a progression.
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[@sq-zb2ps]

Great video, was trying to find a good setup for spinal rotation, I like the one you share here. The other exercises are useful too and ill definitely use them 🙂

[@ralphdogelio8174]

For the pails and rails in the beginning of the video, are we supposed to do pails and rails on both sides, or is there a reason to why you only did one?

[@generosogallo6241]

6:41 while doing the Aldoa I feel tightness in my left hip flexor. Is this just because my hip flexor is generally tight or does it have something to do with foot position? I did fall off the pull up bar about 1 year ago on my left side.

[@gametfauv9100]

So t spine rotation will increase extension ( posture ) too?

[@hawkes13ify]

good question! The low lying fruit to pick when it comes to the spine is flexion and extension. If your spine does not flex and extend it will have a hard time rotating. So, before you focus on rotation warm up with some solid flexion and extension.