Prone shoulder ER Pails & Rails
Prone shoulder external rotation (PAILs/RAILs)
A prehab exercise for the shoulder from the Deep structural strength library. In the app, it can be added to your program when the assessment identifies a deficit in this area.
How to do it
- 1
On your stomach, elbow at 90°, hold the stretch for 2 minutes
- 2
Push against the ground, then drive to lift off the ground for 30 seconds
- 3
Rest for 30 seconds while maintaining the starting position and repeat the cycles.
Key points
- Exhaust the range of motion in the first phase
- Elevate your fist if needed
- Put intention into the contractions.
Which exercises are right for you?
The Deep assessment spots the areas that limit you, then builds your personalized prehab program from 350+ exercises.
This content complements your training and doesn't replace medical advice. If you feel pain, see a health professional.