Pails Rails Pancake
To perform PAILs and RAILs in a pancake stretch, start by sitting on the floor with your legs extended wide apart in a straddle position. For PAILs (Progressive Angular Isometric Loading), engage the muscles on the inner thighs and press your legs into the ground while trying to pull your torso down towards the floor for 10-15 seconds. For RAILs (Regressive Angular Isometric Loading), engage the muscles on the outer thighs and try to lift your legs off the ground while actively pulling your torso deeper into the stretch for 10-15 seconds. Focus on maintaining a straight back and controlled breathing throughout the exercise.