If you want mobility gains to stick, you gotta be active, it's as simple as that.
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Today we're working on ankle dorsiflexion, something that most people lack, yet is a HUGE piece of the puzzle when it comes to having proper squatting mechanics.
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PAILs (progressive angular isometric loading) and RAILs (regressive angular isometric loading) are terms coined by @drandreospina that simply speak to activating tissues while at end range, in a contract-contract manner as opposed to a contract-relax fashion.
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You can absolutely employ irradiation principles here and generate tension throughout the rest of your body to help increase the contraction at your ankle, but the most important thing is simply that you are moving with intent, and focusing on feeling this at the ankle/shin area and nowhere else.
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As for reps and sets, I hate giving out set numbers, but let's say something like a minute passive stretch, 3 rounds of alternating contractions holding each for about 10 seconds (trying to go farther into the movement each time), then another minute passively at the end to show that nervous system that it is intact ok to be in this new range. As always, make sure you BREATHE! Position wise, I like the half-kneel, but do whatever feels best for you and allows you to really hone in on that ankle.
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If ya want more FRC stuff be sure to check out folks like @movewellphilly, @joelavapt, and @frankduffyfitness.
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? magic: @queenb_fitmom
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