PAILs & RAILs - Wrist - Ulnar Deviation
To perform PAILs & RAILs for wrist ulnar deviation, begin by placing your hand palm-down on a flat surface with your forearm supported, and your pinky facing outward. Gently move your wrist to the side, bringing your pinky closer to your forearm to reach the end range of ulnar deviation. For PAILs (Progressive Angular Isometric Loading), press your hand into the surface as if trying to move your wrist back to a neutral position for 10-15 seconds. For RAILs (Regressive Angular Isometric Loading), attempt to increase the stretch by actively pulling your pinky closer to your forearm without moving your arm for 10-15 seconds. Maintain control and tension throughout the exercise.