To Improve your Range of Motion and Control

Lets Get Some Movement Back In Your Body

What you are going to do.

Functional Range Conditioning (FRC) is a system of training that focuses on improving joint mobility, flexibility, and control.

Build Strength

Increase Mobility

Move Faster

Prevent Injury

The easy way to start

PAILS & RAILS is a fantastic exercise for improving ankle mobility in both inversion (inward movement) and eversion (outward movement).


  • Sit comfortably on the floor with your legs extended in front of you.
  • You can use a towel or yoga mat for added comfort.


Inversion (PAILS):

  1. Stretch: With one leg straight, loop a resistance band (optional) around the arch of your foot. Gently pull your toes inwards towards your body, stretching the outer ankle ligaments. Hold for a light stretch sensation for 10-15 seconds.
  2. Isometric Contraction (PAILS): Maintain the stretched position of your foot. Now, push against the resistance band (or your hand if not using a band) as if trying to push your foot outwards. Focus on engaging the muscles on the inner part of your ankle. Hold for a strong isometric contraction for 15 seconds.


Eversion (RAILS):

  1. Relax: Briefly relax your foot and toes.
  2. Isometric Contraction (RAILS): Now, actively push your foot outwards against the resistance band (or your hand). Focus on engaging the muscles on the outer part of your ankle. Hold for a strong isometric contraction for 15 seconds.



Repetitions:

  • Perform 3-5 rounds of the entire sequence (stretch, PAILS hold, relax, RAILS hold) on one ankle.
  • Repeat on the other ankle.

Knee CARS:

  1. Straight Leg Circles: Straighten your leg slightly off the ground (if seated) or with minimal weight on it (if standing). Gently rotate your foot in a circle, focusing on internal and external rotation in your knee joint. Avoid any hip movement. Perform 5-10 circles in each direction.
  2. Flexion/Extension: Slowly bend your knee, bringing your heel towards your buttocks. Hold for a few seconds, then straighten your leg as much as comfortably possible. Repeat 10-15 times.


Ankle CARS:

  1. Plantarflexion/Dorsiflexion: While keeping your foot flat on the ground (seated) or with minimal weight on it (standing), point your toes down (plantarflexion) as far as possible. Hold for a few seconds, then lift your toes upwards (dorsiflexion). Repeat 10-15 times.
  2. Ankle Circles: Make small circles with your foot, both clockwise and counter-clockwise directions. Perform 5-10 circles in each direction.


90/90 hip internal rotation is a popular mobility exercise for improving hip flexibility and range of motion. Here are the steps to perform 90/90 hip internal rotation:


  1. Start by sitting on the floor with your legs bent at a 90-degree angle in front of you, creating an "L" shape with your legs.
  2. Bring one leg behind you and rotate it outwards so that your knee and ankle are both in line with your hip, forming a 90-degree angle at your knee and ankle.
  3. Bring your other leg in front of you and rotate it inwards so that your knee and ankle are also in line with your hip, forming another 90-degree angle at your knee and ankle.
  4. Lean towards your rear leg, keeping your back straight and chest lifted.
  5. Place your hands on the floor in front or to the side of you for support.
  6. Hold this position for 30-60 seconds, breathing deeply and relaxing into the stretch.
  7. Slowly come out of the stretch by sitting up and then switching the position of your legs so that the leg that was behind you is now in front and vice versa.
  8. Repeat the stretch on the other side, holding for 30-60 seconds.
  9. Gradually increase the range of motion by leaning sideways deeper into the stretch and/or holding the stretch for longer periods of time.
  10. Incorporate 90/90 hip internal rotation into your regular mobility routine to maintain and improve hip flexibility and range of motion.


90/90 hip external rotation is another mobility exercise for improving hip flexibility and range of motion. Here are the steps to perform 90/90 hip external rotation:


  1. Start by sitting on the floor with your legs bent at a 90-degree angle in front of you, creating an "L" shape with your legs.
  2. Bring one leg behind you and rotate it inwards so that your knee and ankle are both in line with your hip, forming a 90-degree angle at your knee and ankle.
  3. Bring your other leg in front of you and rotate it outwards so that your knee and ankle are also in line with your hip, forming another 90-degree angle at your knee and ankle.
  4. Lean forward towards your front leg, keeping your back straight and chest lifted.
  5. Place your hands on the floor in front of you for support.
  6. Hold this position for 30-60 seconds, breathing deeply and relaxing into the stretch.
  7. Slowly come out of the stretch by sitting up and then switching the position of your legs so that the leg that was behind you is now in front and vice versa.
  8. Repeat the stretch on the other side, holding for 30-60 seconds.
  9. Gradually increase the range of motion by leaning forward deeper into the stretch and/or holding the stretch for longer periods of time.
  10. Incorporate 90/90 hip external rotation into your regular mobility routine to maintain and improve hip flexibility and range of motion.