This guy is legit. Only person on YT properly addressing this issue in detail. My physical trainer gave me links to your videos and the exercises (when done properly) helped dramatically. I still recommend a coach for cues and positioning to make sure you’re on the right track but these videos are it!
Thanks, Nickhil. As I always say, the exercises work amazingly well....when done properly. That's why I always recommend professional help. They are way more complex than they appear.
@@NealHallinan I have an anterior pelvic tilt When I do diaphragmatic exercise I hold tension in my left hip pain & my left & right hips aren't in the correct alignment Do I have a left hip lateral tilt + anterior pelvic tilt Anterior pelvic tilt is because I have a bulge of stomach out & hips are also wide
After years of rolling around stretching and awkwardly trying to strengthen a bunch of muscles in isolation (as most of RUclips has recommended), I’ve found your channel. It’s like an oasis. I am no longer on a wild goose chase and can work on the root of the imbalance with intent, consistency and most of all, comprehension! Two weeks into watching your videos and my body has become twice as stable. It’s insane. Thank you
I genuinely just cried. This one exercise literally just fixed pain i have had for years. Wow please make more videos on how I can address my right to left leg strength imbalance which is the root of my hip imbalance
@@maanavtalwar3075 I’m glad it was helpful. My entire channel is about the discipline of Postural Restoration. This discipline addresses what you are needing help with. You’ll need to watch more videos (it goes way beyond what I discuss in these videos) or seek a PRI provider to help.
This is so helpful. I did find it a bit abstract and couldn't quite get my head round it till you did the exercise and I wondered if it was worth showing the exercise at the beginning, then explaining, then repeating the exercise...just a thought, might be me and I appreciate people learn differently. Thanks for your videos, they've been a huge help to me - am very grateful!
Wow, I was amazed by your presentation. You have amazing talent as an educator!! Providing actual visual representations of the skeleton makes it so much easier to understand and replicate.
This exercise has changed my life!! I have tried a ton of exercises to relieve my hyper active neck muscle and shallow breathing but non has worked except this one. For the first time in 6 years I can breath deeply! Thank you soooo much. God bless your soul.
Great information my left QL has been bothering me for 2 years. I seen numerous professional people but not much help. They always treat just the QL , I came across you by chance and you make so much sense. Thank you 😊
Are you taking on new clients? I have this. You’ve nailed it. I had eye surgery on my left eye when I was 13 and that eye doesn’t work that well. I smile to the right, I’ve always leaned to my right and kicked my left leg out. I’ve been in incredible SI joint pain for years. It’s been terrible. I would love to work with you, or someone who can help me. I’ve seen surgeons and physical therapist and they are all wrong.
i immediately feel a bit relief in the breathing .. something also popped the first time i did this .. thank you so much putting these videos .. i almost have every single symptoms you mentioned ..
amazing, I have just binged watched most of your videos and I can't wait to try these exercises out. Everything you are explaining symptoms wise describes what I'm going through! Thank you so much for these videos !
Hii are you indian , Actually I am trying to find Indians who r suffering from postural issues and knows about pri and I want to make a community of it, as there is no one to about in India . Do u use insta?
This video was my introduction to PRI and I'm looking forward to doing more research. I'm also so impressed by your attentive replies to all the comments. I was a little wary when I heard that "everyone" has this problem, although I will not try to dispute that here. I am a professional dancer and martial artist but I am not professionally trained in anatomy, kinesiology and functional movement. I do want to comment that I carry more weight on my left side - when I stand in parallel and in my "natural" postural stance, I put more of my weight on my left side. My left leg is also "longer". I do have different flexibilities in my hip sockets - the right side is more flexible in the sagittal plane movements and the left in vertical/lateral plane movements. My right psoas doesn't seem to fire and I have had various issues over the past few years all on my right side - shoulder, hip, QL, wrist, etc. I also feel (proprioception) that my whole right side is smaller and less voluminous. I am right-handed and right-dominant. I can observe a slight rotation of my neck to the L, as you say in your article. I started observing and researching these things after I had my first back spasm in August. Since then I have been trying to understand these kinetic chains, especially in and around the pelvis and SI joint. Anyway, my two answerable questions are: 1) You mentioned in the video that the muscles would not have a reason to spasm - are you suggesting to do this exercise when the back is spasming? 2) Would PRI address nerve issues like my psoas and right side feeling smaller?
Hi Leah, thanks for the comment. In regards to the idea that "everyone" has this problem, what I mean is this: that everyone has a bigger right diaphragm. The left AIC right BC pattern (right stance phase of gait) is not a problem unless you can no longer use the right AIC left BC pattern (left stance phase of gait) effectively. Because of the bigger and stronger right diaphragm, humans are inherently asymmetrical and thus there is a stronger "pull" to the right than the left. This equates with us being left AIC right BC dominant. But this isn't necessarily a problem. It only becomes a problem when this asymmetry-completely normal and necessary to allow humans to move as we do-becomes too asymmetrical. Ultimately, though, it's our brain that decides when we exceed our asymmetrical limits. The right side becomes to tense, compressed because it is overused, while the left side becomes to de-compressed and is mostly used in a compensatory manner (hip flexors and low back are used to stabilize the pelvis instead of the hamstrings, adductor and glute medius). In regards to standing more on your left leg- you may very well be doing that, but I've had numerous people tell me that and it has always turned out that they do stand on their left leg but with their left knee locked. That's compensatory. Once I put them in the proper "left stance" position, so they can't rely on their hip flexors and lower back to stabilize their body, they realize how weak their left side is. 1. If a back is in spasm, I prefer to let the spasms subside. It's hard to carry out exercises properly when in spasm. 2. In the left AIC right BC pattern, your right side is smaller in the frontal plane. So you are perceiving things correctly. It needs to be expanded. The right psoas is often weak and painful due to the position it's placed in. It's overused for stabilization of the right leg, but it's weak in the transverse plane because it never gets the opportunity to rotate the lower spine to the left.
@@NealHallinan Thank you for the thorough reply - so interesting! I'm excited to read more about this, and also very curious if and how the phenomenon happens in other primates or animals. I am also in the LA area, like another viewer; I'll check out the websites for practitioners.
@@leahvincent9426 I'm sure that other primates and animals have asymmetries, but their asymmetries probably stay balanced because their developing bodies aren't forced into chairs at a young age, and don't sit 12 hours a day for work as adults. I do believe that excessive sitting is the #1 reason our normal asymmetries get so out of whack. That is why the ability to fully squat is so important and is a PRI test.
Thank you for posting!!! My R hip has been an issue for years. I have come to find out my R QL is always turned on and it is a bid struggle to tone it down. I am so glad I have found your videos and will start the exercises to restore some mobility and decrease pain
I had a foot surgery a year ago and still haven’t healed and only have problems since then with my whole body. I think I simply need to build more of that muscle on my left side thanks for reassuring me that I need to feel more grounded and have more stability. I have been so wobbly lately and away side to side because my left side is so weak
I am the someone! I had a high left hip that I caused on the back worx gadget trying to release my low back and tight right forward everything. It was bad before but omg after….I’ve been tryin to “reverse engineer” my healing. The problem for me is that everyone I’ve seen assumes it’s typical rather than compound and they’ve acted and have sent me backwards. I’ve actually been almost fixed and the next time made worse. I’ve actually explained the process of the injuries but they hear blah blah blah. I found one that listened but then he forgot what side …🙏🏻
@NealHallinan, I have watched all of your videos looking for a solution to the anterior pelvic tilt posture, but it wasn't until you put your camera behind you that the penny dropped. Neal please, in the future film all of your exercise demonstrations from behind !
Great Neal it worked for me you are such a god gifted skill man I could not understand this shift before but I watch more than ten times finallyit worked for me big released in right side of my body’s Ll the muscle been tight more than year man I have no words but Gid bless you.Neal just ? How many time we do this shift in day and how many sets of breathing
Thanks Neal you are life saver I tried physio chiro no body diagnosed properly my right leg roatated inward following my tibia as well my foot become flat lost arch in right foot but I tried glute bridge all programme it’s relief for few minutes as soon I started walking it goes back to the same tightness in right leg to right side of pelvic up to shoulder. I am suffering more than 3 year
Hello Neil, I have been doing PRI exercises and I have found a specialist using the PRI website. However my right leg has been in a lot of pain lately. Mostly my right calf. My knee has even popped when I woke up. Idk if this is a good sign and I don’t understand why I am in more pain than when I started. I can see a difference but my leg is in pain. No dvt is present according to the er and idk what’s going on. Do you have any advice?
Hello Neal, Thank you for this generous information and advice. I am looking forward to trying it and shall let you know the results via email. I really hope it works for me too. Best wishes, Afzaal
Wow nice one. mr Neal . . I have this left aic. . But my left hip is limited in early hip flexion. So pls I think it will difficult to do this in 90 degrees. . Pls any alternative exercise for that pls.
Hi Neal. I did the exercise 5 minutes ago and i feel awesome, very aligned than before. I saw in comments you recommend do every day 3 sets but until when? Thanks. Sorry for my english
The exercise you did is only part of a larger program, so I really can't give you an answer. There is progression to more challenging techniques, however
How can we identify and confirm this? I think this may be the problem I've suffered with for around 10 years with muscle imbalance and leading to serious back problems.. what is the name of the specialist/deparment in this field? Mines a lateral tilt with my rib cage pushing over to my left
I’m so confused on what I have and how to correct it. My left shoulder is dropped and left arm is longer than the right. When I sit and stretch my legs out straight my right leg is 1 inch shorter than my left. I never had this issue before and I don’t have a structural leg issue. What can I do?
I was also diagnosed with a longer left leg. I believe the position of the hip makes the leg appear longer. If the hip is forward on the left, it might make the leg seem longer. Also if you have weaker muscles on the left it may not be sitting in your acetabulum flushly hence it appears slightly longer
Will this exercise, if performed regularly, make the hips even on both sides over time or is this always just a short term fix that lasts for a few minutes after performing that exercise?
Bro I’m 17 and been looking for vids and you’ve got the best and most perfect explanations. But how do I know what side cause my lower back left muscle has been stiff or tense ever since.
It really doesn't matter which side is higher. You have an underlying pattern of muscular imbalance (Left AIC, right BC, right TMCC pattern). Search for a Postural Restoration Institute provider to help you.
Going to give your stuff a try. Been suffering for 20 years with no help. Crazy that you say youve never seen a right hip tilted forward because im almost 100% certain mine is. All my weight is on left leg when standing and my right hip is higher and tiled forward. My massage therapist said its my right hip also. Could it be a right leg that is longer and perhaps not a tiled pelvis?
When i do this exercise in the video i dont feel much in my left hamstring. When i do it the opposite way my right hamstring is on fire and my leg starts to tremble. Any thoughts please?
@@pokerlife123 Firstly, it depends on what was the trigger of your problems. By what have you described i will assume its asymmetrical sports or activities. Secondary - i would advise you to see a therapist who provides Pri. You can also find a lot of free advises on my account. Good luck
I had an injury on my right piriformis last year, while going through rehab I started developing the tilt where my right side became higher than the left and left rib cage became higher than the right. My entire right posterior chain hurts so bad. Everything you have mentioned in your videos is so much similar to what I am going through. Do you think I could have developed this tilt due to my injury? Thanks for sharing this life changing information.
The pattern that I talk about is built into as, because the pattern just describes the fact that humans are "right dominant". There are many videos on my channel that discuss why we are right dominant. The problem occurs when our life reinforces this right dominance to the point that we no longer use our left side effectively. I think your injury reinforced "the pattern" and your rehab may have inadvertently made the pattern worse. Most rehab professionals don't realize that their patient/client doesn't have a pelvis and ribcage that are positioned in a "neutral" position, and so the exercises they are doing are just making things worse. I did a video about this topic, it's about why "clamshells" don't work.
Hi! What do you mean to move ur right knee over ur foot? When I am in the 90 90 position and push my lower back down, I am kind of stuck cannot move my right knee forward over my foot.
Hello Dr.Hallinan i have a lateral pelvic tilt , my right side is higher than my left side and rotated to the right like you described , can the pelvis affect the upper body aswell? my left upper body also seems to be rotating forward and to the right making my shoulder and left pec EXTREMLY tight and slightly elevated
Hello Neal. Thank you so much for sharing this. When doing this exercise I can’t lift my butt off the floor (yet 😊). Will doing it supported by the floor still benefit me?
Keeping your butt on the floor won't allow gravity to work its magic and thus activate the hamstring. However, you don't necessarily have to keep your butt raised for 5 breaths. You can try it for one breath, or just practice picking it up momentarily. Also, practicing the hip shift is very beneficial. The ability to shift into the left hip is a "skill" that we have lost. You could also try the sidelying exercise I have on this page: pritrainer.com/pri-left-aic-right-bc-beginner-example-program/
I’ve had a very tight right QL that has been spasming for years until I started working out the tightness with a lacrosse ball. That and stretching with exercise has helped significantly but my right QL always seems to be angry. My right sacroiliac joint seems to been jammed up with impingement. I have very limited hip mobility on the right side and get a clunk when stretching that flexor. I tend to stand on my right leg but feel more comfortable sitting on my left side. Does this fit what your explaining? I don’t know if it’s FAI, torn hip labrum or not. But I know I have lateral pelvic tilt from looking in the mirror.
Hi Mark, yes everything you described can happen in this left AIC pattern (pelvis oriented to the right). I'd highly recommend finding a PRI certified physical therapist to help you. It's usually not that hard of a fix using PRI techniques to restore pelvic symmetry.
Hi Neal, I'm very happy I came across your channel. This explains so much for me personally. I have been stuck in an Left AIC pattern for quite some time and when lying down, my left femur is almost an inch ahead of my right. I attributed it for ages to a tight right QL and although stretching it religiously helped loosen it out, the pain and stiffness in that muscle would come right back (especially in the morning after sleeping) I will try these exercises daily and hopefully will see positive results. My questions would be, is it okay to perform general exercise with this problem? I do a lot of running, skipping and basketball and I'm worried now that I may have caused unknown damage? Also what would cause this to happen in the first place? I had a knee injury many years ago and lost a lot of my strength in the upper part of my left leg! If that is indeed the cause, how will I prevent this from ever occurring in the future. Many thanks :)
General exercise can be problematic until someone is stable through their pelvis. In regards to what causes it: pelvic instability due to the "patterning" that I discuss, and the resulting compensatory muscular activity.
@@NealHallinan Appreciate the response. I already see you recommend daily implementation of the exercises to correct this issue but how many rep and sets?
My right pelvis is forward, my right foot flares out. My right knee caves in to compensate for the longer right leg. When i lie down, my right pelvis floats. So do i do the reverse of everything in this exercise?
I'm confused... so my right hip is higher and my right lower back tighter, my right leg is MUCH more flexible than my left leg. So the rotation, i guess, is on the right side, which contradicts what you said?
If it's done correctly, repositioning of the pelvis can occur quite quickly. I have people do their PRI exercises twice a day for a week at least in order to strengthen the new left sided pattern. However, pelvic repositioning via hamstring is sometimes not enough for everybody. There are upper body influences (such as overactive neck muscles on the right side) that can sometimes interfere with proper re-positioning. People have different lives and different demands. So while most people fall into relatively predictable patterns, there is quite a bit of variation within the patterns. That's why working with a PRI credentialed PT or trainer is the best option.
Hi I have a tight left ql and an overall weak left hip. I've strengthened a lot of my muscles but they still feel weak compared to my right hip muscles and I've tried doing a lot of standing and relaxing my low back muscles but it doesn't seem to be going away. Will continuing to strengthen make the pelvic tilt go away or is there something else going on?
I think you'll find that 99% of people sit more on their right side than their left. Again, it all goes back to having a bigger, stronger right diaphragm compared to the left diaphragm. More muscle on our right side that exerts a rotational influence upon our spine (which the smaller left diaphragm can't completely counteract) 23,000 times a day....we ultimately get pulled to the right.
My right hip is alot higher then my left, but it looks like my pelvic is turned to the left and my right is alot further infront. Does it just look like that or could that be?
Most people don't feel it too much, but obliques work as spinal rotators, but you also may be feeling it stretch. Hard to know whether you are feeling IOs or EOs.
When walking, my weight is mostly pushing on the left side. And when I carry heavy things I lean to left, and it impossible for me to stay straight. Is it sign of pelvic tilt?
Hi Neal thank you so much for another great video, I have a question my right knee just doesn't seem to come higher than my left knee even after doing the same thing as you did in the video at around 4:40 seconds and when I sit on the floor with bent knees I always feel my left knee is higher than my right knee even when both my big toes are equal. So my question is does this indicate something?
It indicates a Left AIC pattern. Either your left posterior hip capsule could be restricted, or your right lower glute/adductor could be restricted, or your back is too tight still. Or all of the above.
Hii are you indian , Actually I am trying to find Indians who r suffering from postural issues and knows about pri and I want to make a community of it, as there is no one to about in India . Do u use insta?
So if my left hip is hiked up, that’s the side i shift my pelvis towards when i do the exercise? My QL always gets pain and tightness so will those symptoms go away once i start doing this? Thank you kind sir...
I feel the same pattern regarding my pelvis but my right shoulder is higher than my right shoulder (all my thoraco-lumbar area is stiff) and my left shoulder/scapula aera is very painful
Hi Neal. When doing this exercise the moment I move my weight onto my left foot my QL area starts to spasm really bad, is this normal ? Im really struggling to get out of this pain I’m in. I feel like im stuck in this pattern in my head and especially when lying I can feel it, but cant seem to prove it in any way.
I can't bring up my left leg as far and as easily as the right. I have overpronation in my feet and scoliosis in my spine. I keep going to the orthopedic doctor to complain about my hip; he had an x-ray and an mri done but somehow refused to assess the position of my hip. He referred me to a surgeon who basically told me there cant be a problem. I'm exhausted and frustrated and I can't do the exercises I normally do for my lower back because it makes the hip pain worse; but then I get more back pain. I'm 29 and feel like they won't start to take my problems seriously before it's a couple painful decades later; by then the injuries will have become irreversible or require surgery. :/
Hi Neal! My right hamstring seems to have less mass/tone/definition than my left hamstring. I don't know if it's because of the right knee surgery I had a year ago but should I still be working the left hamstring?
This video is a bit old, but the hamstring is simply a result of some other imbalance causing the hamstring(s) to engage or disengage more on one side or the other.
What kind of pain symptoms is PRI intended to fix? A few years ago, I suffered an acute, sports-related injury in the right side of my low back where the pain is felt OFF the spine -- I'm guessing either multifidus, psoas, or QL, not currently any disc pain -- that never healed quite right and still feels tight and painful with activity. Just curious if PRI is for general nonspecific back pain type of patients or if it would apply in a case like mine.
For me personally, the horrible pain was SI joint issues, back and neck spasms, and plantar fasciitis. What I help people most with is back, neck, shoulders, and knee pain of idiopathic origin. PRI identifies dysfunctional movement patterns as the cause of all sorts of idiopathic pain, so anytime someone is "stuck" in a dysfunctional pattern of movement, it could cause them pain. It's not meant to cure everything, particularly if there actually is an underlying injury, arthritis, disease etc...
Thanks. Any thoughts on whether it would be applicable in my case of an acute injury that just feels like it didn’t heal right? (And admitting that obviously you can’t see me in person.) Is there any data on how long treatment is needed before (1) any difference occurs and (2) a full recovery occurs?
Differences can occur within seconds. Full recovery depends on the extent of someone's issues. Sometimes the position someones pelvis and ribcage are in, and thus preventing full and stable range of motion in joints (shoulder, hip, knee etc..) can prevent full healing. So in that case, yes PRI can help.
Hi, neal i have a lateral pelvic tilt that is causing me neck, knee and ankle pain, how can i reach you to help me with that since i'm from morocco and there is no pri in the country
Hey! This is a weird question but when one side is higher than the other or whatever does the side that’s higher make it look like you have more fat on that side ?? Would appreciate feed back
My left iliac crest (pelvic) is higher than my right one...even better seen at the front than the rear.. and my left shoulder seems to be lower than my right one. I have lower back pain left over si joint and glutes and QL region.. for over 3 months now. So i think i might have lateral pelvic tilt. started to do this exercise and the pain left lower side worsened in glutes and over the outside of my upper leg. vastus lateralus . is this normal?
That is not the normal outcome. It may be that your left leg is too externally rotated and has weakened adductors (very normal situations in the left AIC pattern). Make sure you do it with a small ball between your legs and push your left knee into the ball a bit to try and engage your left adductor.
So if my hips are oriented left and I still am in left aic should I work right hamstring first to pull my hips more toward the other direction to mid alightment before o start pulling my left hip back
That's a tricky situation (likely lots of compensation going on) .Try the 90-90 position in the sequence that I suggest here. pritrainer.com/pri-left-aic-right-bc-beginner-example-program/
Hello, I stumbled across this video today, searching for some help with the pain . My right hip is higher and tilted forward. Right muscle spasms front and back of my core. What can I do to help this. Please help.
Yes. While usually the left side being forward "orients" the entire pelvis to the right, and usually raises the right ilium compared to the left, that is not always what happens. The left side is always forward, but left orientation (rarely) and ilium height (a bit more common) can occur with a left side rotated forward. Just depends on how people compensate.
My physical therapist told me I couldn’t fix my lateral pelvic tilt anymore but I can make it better I have to do the exercises for the rest of my life to they said I’m just wondering if there wrong or right
Sir thank you for this amazing exercise. But I still have a small doubt. My right side of the HIP is HIGHER. (Length of my right foot is lesser). So I have to do the same exercise? I read all the blogs of yours and I'm still a little confused.
This guy is legit. Only person on YT properly addressing this issue in detail. My physical trainer gave me links to your videos and the exercises (when done properly) helped dramatically. I still recommend a coach for cues and positioning to make sure you’re on the right track but these videos are it!
Thanks, Nickhil. As I always say, the exercises work amazingly well....when done properly. That's why I always recommend professional help. They are way more complex than they appear.
@@NealHallinan
I have an anterior pelvic tilt
When I do diaphragmatic exercise I hold tension in my left hip pain & my left & right hips aren't in the correct alignment
Do I have a left hip lateral tilt + anterior pelvic tilt
Anterior pelvic tilt is because I have a bulge of stomach out & hips are also wide
Conor Harris also has excellent content based upon body restoration institute research.
this guy, connor harris, and some exercises from somatics book by thomas hanna is all we need to end this torture of our body.
After years of rolling around stretching and awkwardly trying to strengthen a bunch of muscles in isolation (as most of RUclips has recommended), I’ve found your channel. It’s like an oasis. I am no longer on a wild goose chase and can work on the root of the imbalance with intent, consistency and most of all, comprehension!
Two weeks into watching your videos and my body has become twice as stable. It’s insane. Thank you
Bro pls tell me did you watch his whole playist only na
How is it going now?
I genuinely just cried. This one exercise literally just fixed pain i have had for years. Wow please make more videos on how I can address my right to left leg strength imbalance which is the root of my hip imbalance
@@maanavtalwar3075 I’m glad it was helpful. My entire channel is about the discipline of Postural Restoration. This discipline addresses what you are needing help with. You’ll need to watch more videos (it goes way beyond what I discuss in these videos) or seek a PRI provider to help.
This is so helpful. I did find it a bit abstract and couldn't quite get my head round it till you did the exercise and I wondered if it was worth showing the exercise at the beginning, then explaining, then repeating the exercise...just a thought, might be me and I appreciate people learn differently. Thanks for your videos, they've been a huge help to me - am very grateful!
I wish I could give you a hug man. Thank you.
Wow, I was amazed by your presentation. You have amazing talent as an educator!! Providing actual visual representations of the skeleton makes it so much easier to understand and replicate.
This exercise has changed my life!! I have tried a ton of exercises to relieve my hyper active neck muscle and shallow breathing but non has worked except this one. For the first time in 6 years I can breath deeply!
Thank you soooo much. God bless your soul.
Very happy to hear that this helped.
I currently have this problem and your videos are helping me out like you wouldn’t believe!! Thank you for making these videos!!
I currently have this problem. Im crooked. My torso is leaning to the right. Can you give an update on your progress?
@@sourcreamsanchez6012 just train your left hamstring, left adductor and right glute max.
@@taplubambhos2869 will do. Thank you.
you adress the true issue neal, you are the one and only
Thank you.
Great information my left QL has been bothering me for 2 years. I seen numerous professional people but not much help. They always treat just the QL , I came across you by chance and you make so much sense. Thank you 😊
Are you taking on new clients? I have this. You’ve nailed it. I had eye surgery on my left eye when I was 13 and that eye doesn’t work that well. I smile to the right, I’ve always leaned to my right and kicked my left leg out. I’ve been in incredible SI joint pain for years. It’s been terrible. I would love to work with you, or someone who can help me. I’ve seen surgeons and physical therapist and they are all wrong.
i immediately feel a bit relief in the breathing .. something also popped the first time i did this .. thank you so much putting these videos .. i almost have every single symptoms you mentioned ..
amazing, I have just binged watched most of your videos and I can't wait to try these exercises out. Everything you are explaining symptoms wise describes what I'm going through! Thank you so much for these videos !
Hii are you indian , Actually I am trying to find Indians who r suffering from postural issues and knows about pri and I want to make a community of it, as there is no one to about in India . Do u use insta?
Thank you! It would be nice to see a comprehensive video of exercises I can do to fix this
Check out the "90/90 with hip shift" video. It's one of the basic PRI exercises given to lots of people.
Neal Hallinan thank you good sir!
This video was my introduction to PRI and I'm looking forward to doing more research. I'm also so impressed by your attentive replies to all the comments. I was a little wary when I heard that "everyone" has this problem, although I will not try to dispute that here. I am a professional dancer and martial artist but I am not professionally trained in anatomy, kinesiology and functional movement. I do want to comment that I carry more weight on my left side - when I stand in parallel and in my "natural" postural stance, I put more of my weight on my left side. My left leg is also "longer". I do have different flexibilities in my hip sockets - the right side is more flexible in the sagittal plane movements and the left in vertical/lateral plane movements. My right psoas doesn't seem to fire and I have had various issues over the past few years all on my right side - shoulder, hip, QL, wrist, etc. I also feel (proprioception) that my whole right side is smaller and less voluminous. I am right-handed and right-dominant. I can observe a slight rotation of my neck to the L, as you say in your article. I started observing and researching these things after I had my first back spasm in August. Since then I have been trying to understand these kinetic chains, especially in and around the pelvis and SI joint.
Anyway, my two answerable questions are: 1) You mentioned in the video that the muscles would not have a reason to spasm - are you suggesting to do this exercise when the back is spasming?
2) Would PRI address nerve issues like my psoas and right side feeling smaller?
Hi Leah, thanks for the comment. In regards to the idea that "everyone" has this problem, what I mean is this: that everyone has a bigger right diaphragm. The left AIC right BC pattern (right stance phase of gait) is not a problem unless you can no longer use the right AIC left BC pattern (left stance phase of gait) effectively.
Because of the bigger and stronger right diaphragm, humans are inherently asymmetrical and thus there is a stronger "pull" to the right than the left. This equates with us being left AIC right BC dominant.
But this isn't necessarily a problem.
It only becomes a problem when this asymmetry-completely normal and necessary to allow humans to move as we do-becomes too asymmetrical. Ultimately, though, it's our brain that decides when we exceed our asymmetrical limits.
The right side becomes to tense, compressed because it is overused, while the left side becomes to de-compressed and is mostly used in a compensatory manner (hip flexors and low back are used to stabilize the pelvis instead of the hamstrings, adductor and glute medius).
In regards to standing more on your left leg- you may very well be doing that, but I've had numerous people tell me that and it has always turned out that they do stand on their left leg but with their left knee locked. That's compensatory. Once I put them in the proper "left stance" position, so they can't rely on their hip flexors and lower back to stabilize their body, they realize how weak their left side is.
1. If a back is in spasm, I prefer to let the spasms subside. It's hard to carry out exercises properly when in spasm.
2. In the left AIC right BC pattern, your right side is smaller in the frontal plane. So you are perceiving things correctly. It needs to be expanded. The right psoas is often weak and painful due to the position it's placed in. It's overused for stabilization of the right leg, but it's weak in the transverse plane because it never gets the opportunity to rotate the lower spine to the left.
@@NealHallinan Thank you for the thorough reply - so interesting! I'm excited to read more about this, and also very curious if and how the phenomenon happens in other primates or animals. I am also in the LA area, like another viewer; I'll check out the websites for practitioners.
@@leahvincent9426 I'm sure that other primates and animals have asymmetries, but their asymmetries probably stay balanced because their developing bodies aren't forced into chairs at a young age, and don't sit 12 hours a day for work as adults.
I do believe that excessive sitting is the #1 reason our normal asymmetries get so out of whack. That is why the ability to fully squat is so important and is a PRI test.
Yes, fascinating! I'm so excited to get tested. It may not happen for a bit but I'll report back!
Thank you so much for this video so thankful I found it instant relief
Oh... i get it now! Thank you for explaining it like this.
Brilliant ! This is the best explanation and adjustment exercise I have found.. thank you
Thank you for posting!!! My R hip has been an issue for years. I have come to find out my R QL is always turned on and it is a bid struggle to tone it down. I am so glad I have found your videos and will start the exercises to restore some mobility and decrease pain
I had a foot surgery a year ago and still haven’t healed and only have problems since then with my whole body. I think I simply need to build more of that muscle on my left side thanks for reassuring me that I need to feel more grounded and have more stability. I have been so wobbly lately and away side to side because my left side is so weak
I am the someone! I had a high left hip that I caused on the back worx gadget trying to release my low back and tight right forward everything. It was bad before but omg after….I’ve been tryin to “reverse engineer” my healing. The problem for me is that everyone I’ve seen assumes it’s typical rather than compound and they’ve acted and have sent me backwards. I’ve actually been almost fixed and the next time made worse. I’ve actually explained the process of the injuries but they hear blah blah blah. I found one that listened but then he forgot what side …🙏🏻
oh man youre a blessing! im hyped!, thank you!❤
btw my right side is forward also my right shoulder. My osteopath says im like a screw 😂 mouth breather with an impaired left ancle 🔩
@NealHallinan,
I have watched all of your videos looking for a solution to the anterior pelvic tilt posture, but it wasn't until you put your camera behind you that the penny dropped. Neal please, in the future film all of your exercise demonstrations from behind !
Love this content! Please more 🙌
Thanks!
Great Neal it worked for me you are such a god gifted skill man I could not understand this shift before but I watch more than ten times finallyit worked for me big released in right side of my body’s Ll the muscle been tight more than year man I have no words but Gid bless you.Neal just ? How many time we do this shift in day and how many sets of breathing
All the info is on this page.
pritrainer.com/pri-left-aic-right-bc-beginner-example-program/
Thanks Neal you are life saver I tried physio chiro no body diagnosed properly my right leg roatated inward following my tibia as well my foot become flat lost arch in right foot but I tried glute bridge all programme it’s relief for few minutes as soon I started walking it goes back to the same tightness in right leg to right side of pelvic up to shoulder. I am suffering more than 3 year
Thank you
How often should we do this exercise and for how long at one time?
Thanks a lot brother
Is this the only exercise you would do in a case of Lateral pelvic tilt? or are there more , if so could you pease upload them?
ur such a legend omg thk for sharing this!
Hello Neil, I have been doing PRI exercises and I have found a specialist using the PRI website. However my right leg has been in a lot of pain lately. Mostly my right calf. My knee has even popped when I woke up. Idk if this is a good sign and I don’t understand why I am in more pain than when I started. I can see a difference but my leg is in pain. No dvt is present according to the er and idk what’s going on. Do you have any advice?
Could you recommend a PRI specialist in the LA area. Great video.
I know there are a bunch of them, but I don't know any personally. Check the PRI website's Find a Provider page.
Hello Neal,
Thank you for this generous information and advice. I am looking forward to trying it and shall let you know the results via email. I really hope it works for me too.
Best wishes,
Afzaal
Wow nice one. mr Neal . . I have this left aic. . But my left hip is limited in early hip flexion. So pls I think it will difficult to do this in 90 degrees. . Pls any alternative exercise for that pls.
how many reps and sets should we do ... ?? how long should we hold in this position?
thank you!
I'm right side foreward how do I fix it
Great exercise but how long do u do this exercise and how often
Well explained brooo
Hi Neal. I did the exercise 5 minutes ago and i feel awesome, very aligned than before. I saw in comments you recommend do every day 3 sets but until when? Thanks. Sorry for my english
The exercise you did is only part of a larger program, so I really can't give you an answer. There is progression to more challenging techniques, however
How can we identify and confirm this? I think this may be the problem I've suffered with for around 10 years with muscle imbalance and leading to serious back problems.. what is the name of the specialist/deparment in this field?
Mines a lateral tilt with my rib cage pushing over to my left
I’m so confused on what I have and how to correct it. My left shoulder is dropped and left arm is longer than the right. When I sit and stretch my legs out straight my right leg is 1 inch shorter than my left. I never had this issue before and I don’t have a structural leg issue.
What can I do?
I was also diagnosed with a longer left leg. I believe the position of the hip makes the leg appear longer. If the hip is forward on the left, it might make the leg seem longer. Also if you have weaker muscles on the left it may not be sitting in your acetabulum flushly hence it appears slightly longer
Will this exercise, if performed regularly, make the hips even on both sides over time or is this always just a short term fix that lasts for a few minutes after performing that exercise?
Bro I’m 17 and been looking for vids and you’ve got the best and most perfect explanations. But how do I know what side cause my lower back left muscle has been stiff or tense ever since.
It really doesn't matter which side is higher. You have an underlying pattern of muscular imbalance (Left AIC, right BC, right TMCC pattern). Search for a Postural Restoration Institute provider to help you.
@@NealHallinan I went to the doctors the other day and she said the same thing. It’s a muscle issue thanks 💯
I'am going to try this soon as I get home. Because I'am twisted...
Thank you so much my right pelvic turn towards left side should I have to do same for this
But how come am i getting a tight hip flexor on the right all the time but never the left ?
It's probably being used to stabilize the right side of the pelvis because the right glute is weak.
Going to give your stuff a try. Been suffering for 20 years with no help. Crazy that you say youve never seen a right hip tilted forward because im almost 100% certain mine is. All my weight is on left leg when standing and my right hip is higher and tiled forward. My massage therapist said its my right hip also. Could it be a right leg that is longer and perhaps not a tiled pelvis?
When i do this exercise in the video i dont feel much in my left hamstring. When i do it the opposite way my right hamstring is on fire and my leg starts to tremble. Any thoughts please?
@@pokerlife123 Firstly, it depends on what was the trigger of your problems. By what have you described i will assume its asymmetrical sports or activities. Secondary - i would advise you to see a therapist who provides Pri. You can also find a lot of free advises on my account. Good luck
I had an injury on my right piriformis last year, while going through rehab I started developing the tilt where my right side became higher than the left and left rib cage became higher than the right. My entire right posterior chain hurts so bad.
Everything you have mentioned in your videos is so much similar to what I am going through. Do you think I could have developed this tilt due to my injury?
Thanks for sharing this life changing information.
The pattern that I talk about is built into as, because the pattern just describes the fact that humans are "right dominant". There are many videos on my channel that discuss why we are right dominant. The problem occurs when our life reinforces this right dominance to the point that we no longer use our left side effectively. I think your injury reinforced "the pattern" and your rehab may have inadvertently made the pattern worse. Most rehab professionals don't realize that their patient/client doesn't have a pelvis and ribcage that are positioned in a "neutral" position, and so the exercises they are doing are just making things worse. I did a video about this topic, it's about why "clamshells" don't work.
@@NealHallinan wow this makes so much sense. My entire rehab was focused on clamshells to strengthen glutes.
how do we diagnose lateral pelvic tilt? I have chronic discomfort of right side, mri's etc didnt show diagnosis..
Hi! What do you mean to move ur right knee over ur foot? When I am in the 90 90 position and push my lower back down, I am kind of stuck cannot move my right knee forward over my foot.
Hello Dr.Hallinan i have a lateral pelvic tilt , my right side is higher than my left side and rotated to the right like you described , can the pelvis affect the upper body aswell? my left upper body also seems to be rotating forward and to the right making my shoulder and left pec EXTREMLY tight and slightly elevated
how long do you keep the right foot off the wall
For all five breaths.
@@NealHallinan thanks
Hello Neal. Thank you so much for sharing this. When doing this exercise I can’t lift my butt off the floor (yet 😊). Will doing it supported by the floor still benefit me?
Keeping your butt on the floor won't allow gravity to work its magic and thus activate the hamstring. However, you don't necessarily have to keep your butt raised for 5 breaths. You can try it for one breath, or just practice picking it up momentarily. Also, practicing the hip shift is very beneficial. The ability to shift into the left hip is a "skill" that we have lost. You could also try the sidelying exercise I have on this page:
pritrainer.com/pri-left-aic-right-bc-beginner-example-program/
I’ve had a very tight right QL that has been spasming for years until I started working out the tightness with a lacrosse ball. That and stretching with exercise has helped significantly but my right QL always seems to be angry. My right sacroiliac joint seems to been jammed up with impingement. I have very limited hip mobility on the right side and get a clunk when stretching that flexor. I tend to stand on my right leg but feel more comfortable sitting on my left side. Does this fit what your explaining? I don’t know if it’s FAI, torn hip labrum or not. But I know I have lateral pelvic tilt from looking in the mirror.
Hi Mark, yes everything you described can happen in this left AIC pattern (pelvis oriented to the right). I'd highly recommend finding a PRI certified physical therapist to help you. It's usually not that hard of a fix using PRI techniques to restore pelvic symmetry.
@@NealHallinan i have tightness in the left side ...do you know any pri trainer in india ?
Hi Neal,
I'm very happy I came across your channel. This explains so much for me personally. I have been stuck in an Left AIC pattern for quite some time and when lying down, my left femur is almost an inch ahead of my right. I attributed it for ages to a tight right QL and although stretching it religiously helped loosen it out, the pain and stiffness in that muscle would come right back (especially in the morning after sleeping) I will try these exercises daily and hopefully will see positive results.
My questions would be, is it okay to perform general exercise with this problem? I do a lot of running, skipping and basketball and I'm worried now that I may have caused unknown damage? Also what would cause this to happen in the first place? I had a knee injury many years ago and lost a lot of my strength in the upper part of my left leg! If that is indeed the cause, how will I prevent this from ever occurring in the future.
Many thanks :)
General exercise can be problematic until someone is stable through their pelvis. In regards to what causes it: pelvic instability due to the "patterning" that I discuss, and the resulting compensatory muscular activity.
@@NealHallinan Appreciate the response. I already see you recommend daily implementation of the exercises to correct this issue but how many rep and sets?
When I lift my right leg up should my left glute touch the ground or stay up like the right one?
My right pelvis is forward, my right foot flares out. My right knee caves in to compensate for the longer right leg. When i lie down, my right pelvis floats. So do i do the reverse of everything in this exercise?
I'm confused... so my right hip is higher and my right lower back tighter, my right leg is MUCH more flexible than my left leg. So the rotation, i guess, is on the right side, which contradicts what you said?
Neal, how often should we do this exercise per day, and how long before we should see results?
If it's done correctly, repositioning of the pelvis can occur quite quickly. I have people do their PRI exercises twice a day for a week at least in order to strengthen the new left sided pattern.
However, pelvic repositioning via hamstring is sometimes not enough for everybody. There are upper body influences (such as overactive neck muscles on the right side) that can sometimes interfere with proper re-positioning. People have different lives and different demands. So while most people fall into relatively predictable patterns, there is quite a bit of variation within the patterns.
That's why working with a PRI credentialed PT or trainer is the best option.
My hips tilt to the left. Opposite of what you described. Would this exercise work if I reversed it?
How to fix a lateral pelvic tilt by using glutes & I have an anterior pelvic tilt as well 😔
Hey I’d love to hear your reviewal if mewing
Hi I have a tight left ql and an overall weak left hip. I've strengthened a lot of my muscles but they still feel weak compared to my right hip muscles and I've tried doing a lot of standing and relaxing my low back muscles but it doesn't seem to be going away. Will continuing to strengthen make the pelvic tilt go away or is there something else going on?
I got my pelvic tilt mostly from sitting on the right side more than the left. Will switching to sitting more on my left help reverse it?
I think you'll find that 99% of people sit more on their right side than their left. Again, it all goes back to having a bigger, stronger right diaphragm compared to the left diaphragm. More muscle on our right side that exerts a rotational influence upon our spine (which the smaller left diaphragm can't completely counteract) 23,000 times a day....we ultimately get pulled to the right.
My right hip is alot higher then my left, but it looks like my pelvic is turned to the left and my right is alot further infront. Does it just look like that or could that be?
That’s why my left shoulder is always tight and sore. I guess years of carrying shoulder bag on that side exacerbate the problem too.
I feel my right oblique working when i shift my hip orientation to the left. Is that normal?
Most people don't feel it too much, but obliques work as spinal rotators, but you also may be feeling it stretch. Hard to know whether you are feeling IOs or EOs.
The right side of my pelvis is farther forward, from a trampoline accident initially
What happens if you have a super tight/shortened right hamstring?
When walking, my weight is mostly pushing on the left side. And when I carry heavy things I lean to left, and it impossible for me to stay straight. Is it sign of pelvic tilt?
I have my right hip higher than the left and so much pain with sciatica. Will this help me?
What's about when man is southpaw? Does it matter that his pelvis rotated to left?
What if u tilt on your Right side ? My right side is where i tilt and have problems
Feel right psoas tight. I massaged the left side and it worked but still my right groing as tight and pain in the abdomen . What can I do?
How do I know which side of my hip is higher? (I LEAN TO MY RIGHT)
Hi Neal thank you so much for another great video, I have a question my right knee just doesn't seem to come higher than my left knee even after doing the same thing as you did in the video at around 4:40 seconds and when I sit on the floor with bent knees I always feel my left knee is higher than my right knee even when both my big toes are equal. So my question is does this indicate something?
It indicates a Left AIC pattern. Either your left posterior hip capsule could be restricted, or your right lower glute/adductor could be restricted, or your back is too tight still. Or all of the above.
@@NealHallinan thank you so much sir
Hii are you indian , Actually I am trying to find Indians who r suffering from postural issues and knows about pri and I want to make a community of it, as there is no one to about in India . Do u use insta?
Am in Ghana. My right heel can't touch down making me limp on it. Please help me
I am after years of pelvic surgery and my left leg is 1.5 cm short. Is that a lot ? Your exercises are suitable. For my case ?
So if my left hip is hiked up, that’s the side i shift my pelvis towards when i do the exercise? My QL always gets pain and tightness so will those symptoms go away once i start doing this? Thank you kind sir...
I feel the same pattern regarding my pelvis but my right shoulder is higher than my right shoulder (all my thoraco-lumbar area is stiff) and my left shoulder/scapula aera is very painful
Hi Neal.
When doing this exercise the moment I move my weight onto my left foot my QL area starts to spasm really bad, is this normal ?
Im really struggling to get out of this pain I’m in.
I feel like im stuck in this pattern in my head and especially when lying I can feel it, but cant seem to prove it in any way.
I can't bring up my left leg as far and as easily as the right. I have overpronation in my feet and scoliosis in my spine. I keep going to the orthopedic doctor to complain about my hip; he had an x-ray and an mri done but somehow refused to assess the position of my hip. He referred me to a surgeon who basically told me there cant be a problem. I'm exhausted and frustrated and I can't do the exercises I normally do for my lower back because it makes the hip pain worse; but then I get more back pain. I'm 29 and feel like they won't start to take my problems seriously before it's a couple painful decades later; by then the injuries will have become irreversible or require surgery. :/
Bro did you ever find a solution??
What if your hip does the opposite direction?
Hi Neal! My right hamstring seems to have less mass/tone/definition than my left hamstring. I don't know if it's because of the right knee surgery I had a year ago but should I still be working the left hamstring?
Yes, but some people need right hamstring, too. Look at the PEC section.
pritrainer.com/pri-left-aic-right-bc-beginner-example-program/
Right diaphragm is bigger than left diaphragm so how come everyone's pelvis doesn't turn?
This video is a bit old, but the hamstring is simply a result of some other imbalance causing the hamstring(s) to engage or disengage more on one side or the other.
What kind of pain symptoms is PRI intended to fix? A few years ago, I suffered an acute, sports-related injury in the right side of my low back where the pain is felt OFF the spine -- I'm guessing either multifidus, psoas, or QL, not currently any disc pain -- that never healed quite right and still feels tight and painful with activity. Just curious if PRI is for general nonspecific back pain type of patients or if it would apply in a case like mine.
For me personally, the horrible pain was SI joint issues, back and neck spasms, and plantar fasciitis.
What I help people most with is back, neck, shoulders, and knee pain of idiopathic origin.
PRI identifies dysfunctional movement patterns as the cause of all sorts of idiopathic pain, so anytime someone is "stuck" in a dysfunctional pattern of movement, it could cause them pain. It's not meant to cure everything, particularly if there actually is an underlying injury, arthritis, disease etc...
Thanks. Any thoughts on whether it would be applicable in my case of an acute injury that just feels like it didn’t heal right? (And admitting that obviously you can’t see me in person.) Is there any data on how long treatment is needed before (1) any difference occurs and (2) a full recovery occurs?
Differences can occur within seconds. Full recovery depends on the extent of someone's issues. Sometimes the position someones pelvis and ribcage are in, and thus preventing full and stable range of motion in joints (shoulder, hip, knee etc..) can prevent full healing. So in that case, yes PRI can help.
I been having problems on my left oblique and left QL , will this help
Dude same. RUclips algorithm is crazy
@@zachp419 how long have you had this
@@elposho23 a year. I can sometimes correct it with a muscle energy technique but that’s it
Hi, neal i have a lateral pelvic tilt that is causing me neck, knee and ankle pain, how can i reach you to help me with that since i'm from morocco and there is no pri in the country
Hi Amine, feel free to e-mail me at nealhallinan@gmail.com
Hey! This is a weird question but when one side is higher than the other or whatever does the side that’s higher make it look like you have more fat on that side ?? Would appreciate feed back
Possibly because the hip and ribcage are being forced closer together.
Where is the pain at when left side is higher?
My left iliac crest (pelvic) is higher than my right one...even better seen at the front than the rear.. and my left shoulder seems to be lower than my right one. I have lower back pain left over si joint and glutes and QL region.. for over 3 months now. So i think i might have lateral pelvic tilt. started to do this exercise and the pain left lower side worsened in glutes and over the outside of my upper leg. vastus lateralus . is this normal?
That is not the normal outcome. It may be that your left leg is too externally rotated and has weakened adductors (very normal situations in the left AIC pattern). Make sure you do it with a small ball between your legs and push your left knee into the ball a bit to try and engage your left adductor.
So if my hips are oriented left and I still am in left aic should I work right hamstring first to pull my hips more toward the other direction to mid alightment before o start pulling my left hip back
That's a tricky situation (likely lots of compensation going on) .Try the 90-90 position in the sequence that I suggest here.
pritrainer.com/pri-left-aic-right-bc-beginner-example-program/
So how can it?
Hello, I stumbled across this video today, searching for some help with the pain . My right hip is higher and tilted forward. Right muscle spasms front and back of my core.
What can I do to help this. Please help.
How to know if its forward or not ?
I also have right hip higher and left shoulder high .
I don’t understand the concept
You'll want to see a Postural Restoration provider.
So in general pelvis orientation and/or height side doesn't matter. Only which side of the pelvis tilts FORWARD matters. And it usually is the left.
Yes. While usually the left side being forward "orients" the entire pelvis to the right, and usually raises the right ilium compared to the left, that is not always what happens. The left side is always forward, but left orientation (rarely) and ilium height (a bit more common) can occur with a left side rotated forward. Just depends on how people compensate.
My physical therapist told me I couldn’t fix my lateral pelvic tilt anymore but I can make it better I have to do the exercises for the rest of my life to they said I’m just wondering if there wrong or right
Watch my most recent two videos about the subject. I certainly no longer look like I did in this picture.
I have the right stance issue. My left leg is flat footed compared to my right which isn’t. Is this common with left side forward issues
Yes. My channel has a bunch of videos that explain this phenomenon. It reflects the left AIC pattern.
Sir thank you for this amazing exercise. But I still have a small doubt. My right side of the HIP is HIGHER. (Length of my right foot is lesser). So I have to do the same exercise? I read all the blogs of yours and I'm still a little confused.
Yes, because you are still a Left AIC pattern, no matter which hip is higher.
@@NealHallinan thank you so much ♥️