What to do Instead of Chin Tucks: PRI 90-90 Hip Lift with Hip Shift
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- Опубликовано: 22 окт 2020
- The Postural Restoration's 90-90 Hip Lift with Hip Shift can be used instead of chin-tucks to decompress the base of the skull, relax the suboccipital muscles, and relieve neck tension. You can read about this technique on this page:
pritrainer.com/pri-left-aic-r...
Just how this occurs requires a greater understanding of how the neck, ribcage, and pelvis all work together to produce human lateralized (side-to-side) movement.
Done correctly and with competent instruction, the technique allows the individual to recruit their left hamstring to pull the left side of the pelvis posteriorly, rotate the lumbar spine to the left, shift the ribcage and spine to the left, engage the left diaphragm, and thus decompress the right side of the neck in the process.
It is the inability of the body to shift from side-to-side without restriction that causes the neck to be tight. It is the inability to breathe with the left diaphragm that causes the neck to be tight. It is the inability to stabilize the pelvis with the correct muscles that causes the neck to be tight. It is the inability to pronate the right foot that causes the neck to be tight. All these scenarios occur due to excessive patterning of the body to the right.
Hey there, my name is Neal Hallinan.
The purpose of this channel is to help people understand and resolve chronic muscular and joint pain, primarily through the discipline of Postural Restoration.
As someone who lived with chronic pain for many years of my life, I know how debilitating and isolating it can be. But I also know it can be resolved.
I hold the following credentials:
Postural Restoration Trained (PRT)
Strength and Conditioning Coach (CSCS)
Licensed Massage Therapist (LMT)
Amateur Historian (AH, my own self-designation)
I live and work in the great state of New Jersey, USA.
I offer one-on-one training as well as online consultations via Skype. Feel free to e-mail me at Nealhallinan@gmail.com for more info.
/ neal_hallinan
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Subscribe to my channel here: / @nealhallinan
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For an example of typical exercises for a beginner program, you can look here:
pritrainer.com/pri-left-aic-r...
Please note, this is quite generic and not sufficient for everybody!
For further information about Postural Restoration defined patterns, check out these videos and blog posts.
pritrainer.com/left-aic-pattern/
• What is the Left AIC p...
• Introduction to the Ri...
pritrainer.com/right-bc-pattern/
• RTMCC Pattern Basics
pritrainer.com/right-tmcc-pat...
Since the first minutes of this video i understood that out there there's someone who knows the cause of my problem.... All the doctors who visited me just ignored the cause. It's 5 years that i'm getting worse and worse... I hope i can improve from now on...
Okay. I’m convinced. I’ll have to drive 2 1/2 hours but I’m going to see one of the two certified pri therapists in my state.
After watching each video, it feels like I've read an exciting book. Thank you Neal!
I’m currently working with a PRI certified PT who has me doing this exercise. It’s been hard, there’s so much to think about with the breathing and the heels and the knees, but your diagram just made it all click for me! Just did the 90/90 hip shift again with your diagram in mind and it’s a whole different experience. Love the diagrams😃
It is definitely a lot to try and process. I'm glad it was helpful.
Wonderful explanation once again. Thanks for this, Neal.
Thanks, Jamil.
Thank you for clarifying a complicated system. I am looking forward to your next. When the student is ready, the teacher comes. It's a long story. Yes, dental, visual, everything connects.
Another great insightful video education. Thank you Neil!
Thanks for this video!
Best video you've ever made. And you've made some great ones. Thank you Neal! Been having constant compression of my right side neck. And a little on the left but I guess its from extending both sides
Both sides may be extending yes, but the underlying issue is still your brain's determination that using your right side for everything is its best strategy to get through life at this point in time. In other words, over-reliance on the left AIC, right BC, right TMCC pattern.
Hey - have you made any progress here?
Lovin your videos, currently at a locla therapist which u recommended to me, so thankful for it, really, thank you so much im already improvin so much ❤️
I'm happy to hear that.
Love it ! So well explained 😇🤍🥰
I am lost for words to express my admiration of discovering you.
When I win big money I want you to put my body into tip top shape.
Keep finger crossed.
....
Yes I do play. 😊
I'm glad the channel has helped.
I'm speaking from experience, when you lose function of your left hamstring and your pelvis dumps forward on the left, the right sided back muscles have to work overtime to keep your back strait and your head looking forward. This pulls up into your skull and it is very discomfortable. That's at least what I THINK is happening based on all I learned about PRI on this channel.
My left hamstring is very weak. Could hardly do 5kg lying hamstring machinr curls at rhe gym today
Maybe your left hamstring is weak because of pelvis misalignment
This comment describes my issue perfectly. Left hamstring, BAM! (and my left eye underused because only wearing right contact lenses for years now)
My right QL get super tight and my left neck gets tight
@@ashleytaylor994 left side of the neck gets tight to tilt your head left since your torso is tiled right now. It's a falling tower that goes left, right then left again. Sucks. :(
6:36 I've lived like that for a while! Its scary. I'm glad you spoke of this. I hope this goes away without long term damage. Subbed
How are you doing?
Have you gotten better?
Dude you rip it. That’s a solid explanation. How does this become mainstream?
I honestly don't know, Peter. People say it isn't "evidence based", which is absurd.
@@NealHallinan doesn’t PRI have a lot of research of their own? Who determines who’s research is legit in the PT community?
There is also the issue with client adoption. I used to work as a strength coach and we were having people do 90/90s. Some people gravitated to it, some laughed at it. I think a lot of apprehension comes from telling a client “so your nervous system is out of wack because you are chronically stressed”. “I’m not chronically stressed”. “You might not be aware of it, but I can tell by your rib cage and ant pelvic tilt you are”
A lot of people don’t like being told they aren’t in control of their emotions
Your channel is very interesting! I just found it and I am amazed at your information. I have been suffering with dizziness/ off balance feeling for three years since giving birth. Every test I’ve had comes back normal, mri, blood test, cardio, heart stress test, heart ultra sound- everything. I am thankful for that. I have been seeing a chiropractor for two years now and I was going to PT for vestibular therapy. I still feel dizzy and off. I have lost the curve in my neck and have bad right sided back of the neck pain since all this started. Do you have any suggestions??? I have been pretty sedentary since all this started because it sucks trying to live normally dealing with this.
This is scary accurate.
Pain science is soooo new! Great point! Thanks for educating people on this. GREAT POINT!! One must be curious to learn about this stuff or like your said FIND SOMEONE to help you out!
I agree, Michael. Curiosity might be the most important thing.
Excellent info you share in these videos. Thank you! I'm curious what the cause of your prior postural issues were? My misalignment and subsequent postural issues are due to an acutal 1/2 leg length discrepency of the R femur bone. I find your videos helpful.
This video describes the situation. I'd also recommend watching the playlist about "the patterns".
ruclips.net/video/zjA5uJiZLa4/видео.html
Another great video, Neal! How do you determine what position to place them in when trying to bring them back (i.e, prone, supine, quadruped, sitting, wall supported, standing, etc..) Thanks in advance! Love the channel!
I hope you upload cranium PRI techniques one day.
So valuable!!! Thank you for this information. It’s great.
You're welcome.
@@NealHallinan Do you mind if I link to you in my social media and/or an upcoming monthly newsletter?
Omg, so this is why i got my hiatal hernia. My diaphragm is dead. So how can i possibly fix this. Huhu. Thank you for such a very gem information.
You just blew my mind, and said what I have known for years but could not articulate.
I'm glad it resonated with you.
I'm a prime example of being in extension...I also got a haital hernial over the years, probably because of the diaphragm not working i guess?
Recently I had a few days where my neck was super tight and causing debilitating headaches. I remembered what Neal and others have said about the pelvis-neck connection so, while waiting for my husband to get a few minutes free to give me a neck massage, I tried doing 90/90 hip lift with hip shift, and almost immediately the neck tension decreased. After a few rounds of it, the headaches went away as well. I ended up not even needing a massage.
Were you wearing your sunglasses or normal glasses?
Is this good for millitar neck ,cervical bulging disk and operated scoliosis?
hello 👋
and thank you for your amazing videos
i m in PEC mode and have neck and shoulder pain
i do 90/90 without hip shift
than the 4 exercises on youtube.
is this the right way to do ?
@Tye watch neal videos there are links to the 4 main pri exercises in the bio section
Do you know of any therapists or practitioners near southwest Missouri who could help me with your area of expertise? Thank you for the great videos.
Neal, thank you for your videos, this absolutely makes sense to me now, the whole RIGHT side of my body is always painful and to me it feels like it is trying to move to the left (in my mind to try to bring it back into balance) ??
Yes, that's what is likely occurring.
It's like one part of your brain (the motor cortex) is saying "go left" but another part of your brain (the mid-brain) is saying "I'm safer on the right".
Which video do you recommend I do to get my left hip back and up to a better alignment? It's definitely is more forward than my right hip. Thank you!
Does anyone feel like all this tension could arise when you go to a dentist, and he replaces your tooth with a root canal?
“Diaphragm- GONE” ❌😆
At eyes level, can this condition make eyes muscles tense, with pressure feeling around eyes?
When I do the 90/90 shift I get a lot of resistance in my left low back. If I turn my head to the right, the tension in the left low back goes away 😮
I could only get ahold of one PRC PT in my state which has a 6-8 month wait… hoping to finally get real in person help, I’ve narrowed my issues down to the neck, jaw or cranium. Acrylic splint may be next to try but I can’t find a dentist that knows what I’m talking about 😂
Do you have a video on what to do for someone with chronic bilateral pain in the Masseter muscles. Only known issues are stiff hamstrings and left Clavicle sticking up 1/2" due to car accident. Dentist sees no grinding signs, but maybe I clench? Patient is 56 years old and pain stays about the same for last 35 years. Thanks.
Hey Neal, may I ask if you can make a video about flat back? Flat lumbar and thoracic spine case? What would the reason be?
I started getting clicking knees and knee pain many years ago. A few years ago I started getting snapping hip syndrome, followed by tinnitus and eye floaters with my TMJ jaw pain. My neck also has a more excessive curve. Upper SCM tightness near my ears and crackling neck when I rotate it. Also have been getting this weird spasm feeling next to my T12 spine on the left which I managed to get it to go away now by doing a pilates pelvic clock exercise. Last year I started getting a random pain above my ankle, a very bad pain when I walk or lift my leg on a chair. Back of my skull is very tight. I think what he says makes sense because I've never been able to fix my problems. What do you think?
can i ask on what side your tmjd was?
@@richasf3533 Both sides, but the clicking is on the right side.
@@robk9330 we have the same freaking issues, do you feel like joints are popping when you switch positions?
@@richasf3533 I've had all of this for 4 years and although I can still get on with day to day life, it annoys me a lot more because I know it can be fixed. I also have flat feet. I do have the Left AIC pattern and yes I do get popping in my joints. When I lift my legs to my chest and bring them back down, they pop loud, especially my right hip is worse. I also started getting popping around my shoulders and the right side of the middle of my back sometimes clicks as well. My left shoulder is slightly higher than my right one. The last few days I've been getting really tight traps and SCM neck pain which has been making my tinnitus louder. Not sure what started this flare up. Do you get eye floaters as well?
@@robk9330 they aye floaters i get sometimes without contacts on
CANNOT FIND THIS IN AUSTRALIA
So basically do Anterior Pelvic Tilt exercises?..
Neal, where is a view of the 9090 hip lift and shift?
Chin tucks def made my issues worse, I feel like I caused misalignment
Information is amazing....tons of information out there....but no one can cure it. No one. All over the world no one
what about orthotropics
Hi Neal, just a heads up that your website domain seems to be down.
My left hamstring is very short I can't raise it straight when laying down more than 45 degrees ... I have back pain , jaw pain and neck tightness.
This explains why I got all of this but what I should do now?
You need to find a PRI therapist to help you.
My thoracic spine is super straight. Supinate feet, low back tightness
If you can't pronate, your back will stay tight.
no space for tongue and so spine pressure down and cause pelvis ...
Hello, not sure it is the right place to ask. As far as I remember myself exercising calves, it always sends pain into my upper back legs and particularly bottom and activates the lower part of bowels. Is there an explanation to this phenomena? Thank you.
Calves are often overused when we "lose" our "grounding muscles"- the hamstrings and glutes. This causes extension of the body. If you train your calves, you may just be strengthening the extension pattern that is causing the problem to begin with.
@@NealHallinan That makes sense since my glutes and thighs muscles are always loose and weak. Where the correction supposed to begin? Thank you.
I know necks dont tighten on there own, but is it possible to have your ribs down, both diaphragms functioning as they should and still feel neck tightness? Cause I feel like my whole body works normally exept for everything above my clavicles
Ok to be more specific, my neck keep getting jammed by the top of my scapulas for some reason, but I have my diaphragms working, so maybe my neck is actually fine but my scapulas wont stop jamming into it
Are you supposed to pull with the back of your head or are you supposed to pull your head back by engaging the neck muscles?? In other words is this supposed to be a neck exercise or a back of the head exercise?
Hello Neal, awesome explanation. I live in India in a small city. I am suffering from loss of cervical lordosis. My occiput aches, I have neck pain and tinnitus too. I have tried all the conventional cervical exercises but nothing helps. I'm working on forward head posture and rounded shoulders. But in vain. We don't have chiropractors here and my physical therapist has tried everything to fix my neck. It still is aching all 24 hours. Please send some DIY techniques or set of exercises or any program that I could do at home and benefit.
I would be indebted to you for ever.
Why do some get significant pain and don't? Also I totally agree that pri is the best model for correcting idiopathic pain. I know many people in pain and they all have the telltale signs of being patterned (supinated left foot and pronated right foot, hyperextended left knees, higher left shoulder and compressed right side generally). I wish there were more pri trained people in Canada so I could recommend more family and friends to give it a try.
I wish there were more people in Canada, too. I'm actually surprised there aren't since language isn't a barrier. Japan has lots of PRI trained people.
Why some people get pain, and others don't, is a complex practical and philosophical question. Trauma, sports, psychological makeup, work demands, life demands.....the list is endless.
There is a powerlifting coach/trainer in Vancouver BC who is trained in and uses the PRI approach, and I believe he has on-line options also. Where are you located?
whst about opposite weight on heels
So for someone that is in extension, does this not insinuate that he should do the 90 90 for both legs as his hammies are weak fo both legs?! Cheers!
That is quite likely, yes.
could pri help with neck trauma patients tho? i have what you’re talking about, patho PEC left AIC right BC - but i had a neck trauma which caused my chronic pain but three months down the line it caused issues.
It can, yes. The neck trauma can cause the patterning to be stronger as your brain tries to protect the traumatized area. If there is actually neck "damage" like structural damage, PRI won't fix that. But getting your body and neck to relax and regain unrestricted movement may allow damage to heal more easily.
Does it mean anterior pelvic tilt begins higher the posterior chain?
Anterior pelvic tilt can be caused from above the hips or below, like by the feet. What he was saying in the video was that the head position and neck position could be caused by an excessive anterior pelvic tilt.
when you talk about moving the body backwards, do you mean (falling forward and moving back to prevent falling forward) or (falling backwards and moving forward to prevent falling back)?
To correct extension, you have to put the body into systemic flexion, which is picture #3. All PRI techniques put you into systemic flexion. In that sense, the body is learning to move backwards so we can move forwards without compensation.
Perhaps the issue can be eased by learning diaphragm breathing?
That's all part of Postural Restoration.
I wish if this video is in less scientific language since I’m not a native speaker and it’s hard to understand and stil don’t know how to fix poor head posture after watching the both videos
👍
What kind of hip shift ??? Left aic ????
Please putting Persians subtitle
think about jaws growth narrow backward and downward it is the real reason
That can happen, yes. But not for everyone.
@@NealHallinan I think yours also have some degree of not be fully grown forward!? may I see an example of a person with great jaws but postural problems that need technique for correction
@@sajadamaninafchi2662 Yes, my jaw is not forward enough. But Postural Restoration isn’t really about posture. It’s about restoring non-compensatory breathing and movement. Plenty of “perfect” jawed people have this issue.
Thanks for replies
Please. Ty
Have you ever helped anyone restore the curve in their neck? I've done chiropractic for years now and it's only getting worse.
All the time. Postural Restoration is all about this issue.
@@NealHallinancan you link a video how I can restore the curve in my neck? Thank you.
you should go on joe rogan
Everything you talk make sense, but would like to see more hands on approach than just talk - so find a model and show us on example
he does in most of his other videos
Hey Neil, I feel like I have the Left AIC Pattern but all my muscle soreness shows up on my left side. My left side is also a lot stronger and my lat is much more developed on my left side. The cranial nerve which is compressed is also on my left side beneath the skull. How does this make sense?
Im pretty much using my left hand for everything as im left handed. My left hip is shifting forward and I feel like my my whole torso is rotating leftwards around my spine
Also the muscle tone of my right hamstring is a lot bigger than on my left, which is basically non existent.
It's all part of the same pattern. I can't say exactly what's happening without testing you.
so sorry, you are wrong in many ways. socking out eyes is from sphenoid that is rotated due to back and down ward jaws. we also need the arch in back inward, the problem is it is too much in your example and because of pressure from spine that is cause from no space in mouth for tongue . outward arch may seem good in your example but it is not, it should be inward arch in pelvis and lumbar, then outward in thoracic and then inward in neck and then outward in head. kinda look ok in your picture but in one from right you can correct as it is outward all the way from lumbar
What if it is a result of mouth breathing and mandibular retraction
If mouth breathing led to a FHP and retracted mandible, then PRI techniques can “undo” it. However, if the mandible is retracted because of a structural/developmental issue that then led to mouth breathing, techniques may not help.
@@NealHallinan But mouth breathing by itself causes structural issues since it requires the tongue to be on the floor of the mouth. now the face grows long, narrow, and back (gravity). which impedes the airway and the neck moves forward to manage the now blocked airway. it usually comes with an overbite. Would you then advise surgical interventions to move the maxilla and the mandible forward?
@@NealHallinan Also, it becomes a vicious cycle that it's tricky to tell which causes which. Mouthbreathing leads to structural problems, and in turn, structural problems lead to mouthbreathing
@@richasf3533 Some people mouth breathe for no real reason. They just do it, even though they can breathe through the nose. So not all mouth breathers end up with structural issues. You need to find a airway-centric dentist to examine you.
Is pri therapy expensive?
It's a professional service so it depends on the provider, who is usually a physical therapist.
@@NealHallinan True, one last question is how long did you last taking pri therapy?
I was incredibly lucky to have found a PT office who was trained in it. Just costs a regular therapy session. Told em I just wanted assessment and to learn some techniques to do at home.
I thought a C-shaped curve was the problem in modern worlld. Slumping.