restore: the legs program

hamstring care


passive stretching – pails / rails – soft tissue care:

The hamstrings are a very busy muscle group in running and can also take a “beating” if we spend any significant length of time sitting at a desk or in a car.

In order to keep them healthy, feeling good, and performing well, we need BOTH adequate passive flexibility of the entire posterior chain including the hamstrings, and also strength – especially at or near end-ranges of that passive flexibility.

In the video below, you’ll be guided through how to passively stretch the hamstrings – as well as how to do some strengthening and mobility work for this muscle group.

Watch, listen in, and proceed smartly. Remember, we’re all an experiment of one.

Be patient and persistent.

It all begins with a standing passive stretch…

“Passive measures yield passive results. Active measures yield active results.”

-Dr. Andreo Spina (creator of Functional Range Conditioning)

What’s the purpose of PAILs and RAILs?

Reviewing Progressive/Regressive Angular Isometric Loading for the Hamstring!

In the first video below, we’ll answer the above question – what IS the purpose of doing PAILs and RAILs.  These are key to helping improve the resiliency of our hamstrings!

In the next video, we’ll walk through some self-myofascial release techniques using our RAD ROLLER tools. Keep reading!

Watch and listen in to the video below. We go through the entire PAILs and RAILs progression.

How Do We Get Into a Standing Hamstring Stretch?

Watch the video for guidance. I cover all of these details in the video.

To begin, you’ll place the leg you want to focus on, on top of a box or riser – table or chair, or whatever will work best for you that is firm.

Keep the ankle in dorsiflexion (toes pulled UP toward your shin) and the knee slightly flexed. Position your back leg comfortably and keep the leg straight if you can. Adjust as you need to – the position of that back leg depends upon what kind of surface you’re using for the lead or focus leg.


  • PASSIVE STRETCH:  rotate your pelvis anteriorly, by essentially “sliding” or pulling the glutes/hips away from the lead knee (this will result in an increase in the arch of your low-back). 
  • PAILs: Contract the hamstrings slightly at first, applying pressure on top of the box or table, by driving your heel down. 
  • RAILs: Here we’ll direct tension and energy in the exact opposite direction, trying to lift up the leg (and shorten the distance at the crease in our hip).  Keep the chest up, the spine long, and continue facing forward. 

Grab your RAD ROLLER SMR tools as we go through and explore some self-myofascial techniques for the upper leg – hamstring muscle group. Watch, listen, and join in!