Restore: the hips program

follow along as we work through training hip joint mobility


Some real-world examples of how to address mobility challenges

The reason we are using CARs (controlled articular rotations) and one of its most important benefits, is to assess where there might be a movement deficit at an individual joint.

When a deficit exists, be it flexion, internal or external rotation, or anything else…

…we can assume that the sensory input within the joint isn’t as good as it needs to be…

…and we can also assume that there is some level of compensation occurring somewhere ELSE in the body to make up for the deficit.

The purpose of Pails / Rails (P/R) is to address that deficit.

That is to say, to give you the athlete, improved range of motion at a joint, and… most importantly, control of that range of motion, so that you can actually access it during sport activities.

In this area of the program, I’ll take a few folks through a series of PAILS / RAILS to start to work on the deficits we found. These might not be the ONLY deficits that exist, but we need to begin somewhere!


In Video 1, I take Terry through a step-by-step process of learning more about HER hips, and then learning how she can use the tools in this program (PAILs and RAILs) to improve.

If your goal is to improve your mobility (and I know it is), it is vitality important in order to get the greatest benefits, to invest the time and energy to learn the ins and outs of mobility training.

It is ALSO helpful and beneficial to watch and see how someone else might work through a particular (individual) challenge that they have.

In this case, it’s hip INTERNAL rotation.

Terry has an “area of opportunity” when it comes to internal rotation. In this video, I’ll take her step-by-step through the process of addressing this with PAILs and RAILs.

Watch as we go through it. The same process applies, regardless of the individual area of opportunity. 🙂

Exploring and Training Hip Mobility for Internal Rotation with CARs and PAILs-RAILs