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Free mobility self-screen · OrpingtonMove Better. Hurt Less. Own Your Range.
Tell us your sport, any pain and where you feel stuck. You'll get a plan using CARs, PAILs and RAILs, end-range strength and strength integration, with a 5-day guide.
Please read: general education from Massimo Massaro, not medical advice or a diagnosis. Work only in a pain-free range. See a GP or physiotherapist first if you have numbness or pins and needles, weakness, night pain, a recent injury or fall, dizziness with neck movement, are pregnant or postpartum, take blood thinners, or have osteoporosis.
The method
Five steps
Assess
A self-check, then a Functional Range Assessment in the studio.
CARs
Controlled Articular Rotations to map and maintain the joint.
PAILs / RAILs
Isometric loading at end range to expand it.
End-range strength
Lift-offs and holds to control the new range.
Integrate
Loaded, slow movement, RTS-style, with MAT-informed checks.
Plain-English glossary
The terms, explained
| Term | What it means |
|---|---|
| CARs | The biggest slow, pain-free circle a joint can make while the rest of your body stays still. |
| PAILs | Pushing into the end of your range and holding, to build strength there. |
| RAILs | Pulling further into range and holding, to build control of it. |
| End-range strength | Holds and lift-offs at the edge of your range, so the new movement is yours. |
Ready to get started?
Want your joints assessed properly?
Book a free Functional Range Assessment with Massimo and get a plan built around you.
Or call / WhatsApp 07950 398025