Pain is a topic I can't stress enough. At no point, through any movement, do I ever want you to go into a range of motion that creates pain, or a sharp pinching sensation. Always bypass those areas that create pain or a pinch. We never want the nervous system to associate pain with any movement.

Sometimes you'll have to shorten your range of motion a little, or alter your joint positioning a bit, especially if it feels uncomfortable. Allow yourself some wiggle room to do that if needed. We can back out of that range of motion enough so the pain is gone, and then that becomes a range we can get some good quality work in. By working in those pain-free ranges, we'll slowly be able to expand your range over time gradually.

Also, If you’re nursing a specific injury, and you've been cleared by a doctor for exercise. Be smart and go at your own pace. Once again, only work within pain-free ranges of motion. It's important to listen to your body and only work in the ranges that feel appropriate. Due to the nature of online group training, there isn't a constant dialogue between client and coach - so its important to become your own coach and understand when a movement may not be right for you. These movements are not meant to fix your current injuries. That requires in-person 1on1 coaching where you can be assessed, diagnosed, and treated. 

Finding the Stretch. When we set up in PAILs/RAILs and we're doing Isometric loading - we want to find those stretching sensations. It's important to note, where you feel a stretch will be different to where I feel a stretch, or where another person feels it. Due to our individual makeup and current capacity (which is all vastly different), we will all experience stretching sensations in different ranges of motion. Take the cues from the videos, but also give yourself a little wiggle room to explore your own body and try to find those stretching sensations when we get into PAILs/RAILs base positions.

If you're Hypermobile 
When going into PAILs/RAILs bases, you may not feel a stretch sensation as much. Find the end of your ACTIVE range of motion, and then only go about 10-15 degrees further (not more) into your passive range. You'll likely be able to push further than that, but do not. Stay within 10-15 degrees of your active ranges. Typically hypermobile people will be able to push much further (to feel the stretch), but I want you to stay closer to your active range instead. Then we can create strength in those ranges, and slowly start increasing your active ranges through weeks and months of training. The goal being to minimize the gap between passive and active over time.