Mobility For You

Move Better. Hurt Less. Own Your Range.

A free self-screen built on the principles of Functional Range Conditioning. Tell us about your sport, your pain and where you feel stuck, and get a plan using CARs, PAILs and RAILs, end-range strength and strength integration, with a 5-day guide you can keep.

Please read: this is general education from Massimo Massaro BSc (Hons) FRCms, not medical advice or a diagnosis. Work only in a pain-free range. If you have numbness, pins and needles, weakness, night pain, a recent injury or fall, dizziness with neck movement, or you are pregnant, postpartum, on blood thinners or have osteoporosis, see your GP or a physiotherapist first.
1. Who is this plan for?
2. What is your sport or main activity?
3. Injury history
4. How is your pain right now?
5. Where do you feel pain or tightness? (choose all that apply)
6. Where do you feel stuck? Choose the area, then the movements affected
7. Do any of these apply? (safety check)

The Method

Every plan follows the same five steps, built on Functional Range Conditioning and Assessment, with Muscle Activation Techniques (MAT) and Resistance Training Specialist (RTS) strength work to make the new range stick.

1. Assess A self-check of the joint, then a Functional Range Assessment in the studio
2. CARs Controlled Articular Rotations to map and maintain the joint
3. PAILs / RAILs Progressive and Regressive Angular Isometric Loading to expand range
4. End-range strength Lift-offs and end-range holds so you can control the new range
5. Integrate Loaded, slow movement (RTS-style), with MAT-informed activation checks

Plain-English Glossary

CARs Controlled Articular Rotations: the biggest slow, pain-free circle a joint can make with the rest of the body held still.
PAILs Progressive Angular Isometric Loading: at the end of your range, you push into the stretch with a hold, to teach the tissue to be strong there.
RAILs Regressive Angular Isometric Loading: you pull out of the range with a hold, to build control and usable range.
End-range strength Holds and lift-offs at the edge of your range, so the new movement is yours, not borrowed.

Browse All Plans

Want your joints assessed properly, with a plan built around you?

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Massimo Massaro BSc (Hons) FRCms · Conditioned Fitness, Orpington · 07950 398025