Grounding the Left Heel! Since I started intentionally shifting my stance onto my left heel and also sitting back upon my left sit-bone so that i may reposition my pelvic tilt-twist and socket rotation, my stability muscles found a few neighbors that they forgot I had, and I've felt a tremendous release of tension in my cranio-facial muscles. It feels like my facial muscles are trembling and unsure of what to do with themselves now that they're not hanging on for dear life. Even my left eyelid that was always pulled open wider than the right has settled down. With evenly opened eyelids, my right eyebrow should also stop volunteering to lift itself out of the way. I'm looking forward to noticing when my neck vertebrae start behaving themselves too! 🤗
Yes Bro, how to seat correctly, and how to sleep, please teach as because neck and back problems, blow our mind, and have just few minutes of rest from this disconfort, ots like a miracle Thanks Neal, I was lost without you
Some of my notes on the video... watching the video is far more detailed..... Neil is brilliant and is always worth watching a few times... Squatting is better… Knees slightly higher than hips for sitting to avoid APT Shift to left to ‘ground’ with left sit bone... breathe in that position to allow brain to sense compression and switch off neck from breathing. 90/90 position with right knee forward… Breathe. Left Internal Obliques and TAs are always what we want to feel Progression 1: Band around thighs above knees, 90/90, sense left heel with pullback into back of shoe to give left ham, sense right arch, right knee out which will give right glute, continued awareness for left heel. Breathing should be expansion rather than arching Progression 2: Left weight, eccentric left ab technique, left abs focus on inhalation, exhale to right chest wall (same process as almost all PRI techniques) Neck curved to Right in this case (left abs = left ZOA) Progression 3: Ankle weight on left to ground further; hip shift optional; sensing left sit bone and left bone key. Straight posture = extension? = bad posture Seated techniques much harder; start with basic 4 on site
Amazing video. You and your videos literally saved me from borderline chronic depression because neither I nor any doctor could figure out what the hell was going on with me for half of my adult life. I still struggle breathing thinking about all the things I have tried finding out why I couls never feel comfortable in my body. Now I know...
This is the kind of advice i need, especially since it's on topics most people just look at me funny if i bring up because they take all these things for granted!
I'm reminded that during my pregnancy I was encouraged to sit on a yoga ball with my knees below my hips and a straight spine. It always made me heart rate variance drop and I would feel like I had an anxiety attack. I used to think that I was broken for not being able to sit like that. Hearing you explaining how were supposed to sit in a squat and have rounded backs makes so much sense and explains why the yoga ball sitting was a stupid idea.
Thanks heaps… sat “correctly” (with an arched back) in an office job for 3 years like that and developed huge muscle scaring on my traps, i used to breakdown crying cause i thought i was broken. I’ve watched maybe 6 videos and they all make sense. Will be implementing all your methodologies!
Yes, this makes absolutely sense (for my case). I remember that moment when I bought a new chair with no back support, because I was convinced that "sitting up straight" is correct. After some time, probably 1 month, I got chronic neck pain on the right side that I had never had before. Randomly I noticed that sitting less drastically reduces neck pain, so the solution was just to avoid sitting 😆. I wish I had seen this video earlier.
Neal, thank you so much for taking the time to discuss the do's and don'ts. Without the don'ts, I would not be getting the results I need out of the do's. I would be arching my back. lol that is what I have done all my life. I really appreciate you taking the time, in detail, to discuss what we should and should not do and the benefits and consequences of each. Thanks for always caring and treating those of us as if we were an individual client of yours. This sitting thing is definitely the next step for me and probably many of us that have been following you. You Rock!!!
by far the best sitting related video i've seen. the importance of the brain feeling like you're grounded is so obvious yet entirely overlooked. first video where I've seen some mention it. this also explains why i like to cross my legs right-over-left. the weight of the right leg makes me feel pressure in my left foot and puts me in a pseudo left stance position.
Interesting observation! Right-over-left also externally rotates the right leg, which theoretically at least, could help rotate the lumbar spine over to the left and thus help ground you better through your left sit bone.
I found out this is a great posture too, thru sheer trial and error lol. Only downside is prolonged sitting in this posture can cut off blood supply to the right foot to the point I sometimes experience pins and needles
I have been seeing a PRI for 3 sessions now. Working on techniques for months with minimal results. When you said "if you can do this and feel your left abs you're good to go" everything clicked. I realized I had a way of sitting on a couch for so long where I was leaning on the arm rest, my left heel was on the ground, weight was on my left glute but I was extended on the left side and my right side was compressed. For whatever reason the seated 90 90 was way more effective for me. Makes me wonder if I have developed a mild case of scoliosis. Today I had a set back and had a stiff neck, could not breathe without my neck and my nervous system was firing. After trying this variation of the 90 90 I knew I felt different. I went for my normal 5k run after this and I took 5.2 minutes off my time! You're directly responsible for me being able to live my life again. Thank you for your videos Neal!
Interesting. There are many PRI techniques in the seated position. You may want to ask for some. It's all the same muscles you are trying to recruit. You just sense your left sit bone as your main reference to be able to feel your left abs.
We are not supposed to poop sitting either but squatting. Now I understand why it feels so good to seat on a rock or on the sidewalk with knees in high position.
1:34 i have this from looking at computers. No wonder my neck and traps tight 5:20 todo 7:41 can stop breathing thru neck 11:30 correct neck position, turns off scm 12:58 proper sitting posture, no arching
Neil you just cleared up something i always suspected had to do with my backpain but wasnt quite sure why. I always used to have my wallet in my right jeans back pocket. Especially when driving. Didnt realise i was ruining my already bad back. This clarified so much. Thanks
we got rid of our dining table and just sit on the floor around a big coffee table for meals or working- and have stand up desks for our offices. made a huge improvement for me and my husband!
This was such a helpful video and thanks for showing us that chest out is not effective for sitting. All around useful information and so grateful that you are sharing it. It really is a whole new body language we have to learn once we are stuck in this right side pattern and only people that have it or teach it, know about it!
I have a habit of finding videos that are just for me... I managed the right side breathing and feel a sense of expansion. this and the rib flexibility have been an eye opener and just starting to watch your videos. also the occipital nerve and jaw tension was helpful. I have had vertigo in the past, the manouvres seemed to get rid of it. but I still have a long way to go in terms of relaxing my nervous system because of the stress of society... noise etc. I practise qi gong (that lengthen the spine) and yoga, david weck method who talks about spiral movement and side abs to generate power. we think that the body is symmetrical but it's not, only seeking symmetry in a sort of balancing yin/yang. sitting as though ready to stand puts us in an optimal posture, I assume with a slight curve (not overextended as mentioned in the video)... maintaining tailbone tucked is optional, I assume. my other question is do we not need to practise both sides so it doesn't get inbalanced? Thanks
I’m really glad I saw this at the time I did. I just started watching your videos and recently I started sitting MORE on my right sit bone to help stretch out my right side.. It’s no wonder that wasn’t working out for me lol Thank you for the video! You’re helping a lot already! God bless
I do prefer squat over sitting. As a data entry specialist, I appreciate the helpful tips on posture. .Another very important and informative video. Thank you .
Please do more like this with people working from home. I think the band helped. This working from home is killing me and others. I am positive workers comp claims will go up. . You definitely follow the postural restoration methods which is awesome!! Game changers!!
Neal Hallinan well I’m fortunate to live around the Hruksa family who founded Postural restoration..I went to see Ryan Hruskra today and he gave me specific exercises and tweaked my sitting. I just think ergonomics is going to flare with wfh and people need a lot of help here😀
@@NealHallinan it’s my dream to be able to have this ability. These videos have changed my posture and for the first time in a year I’m having less pain in my back and .....real hope!
Here is my dilemma, Neal. I can’t sit without extending my back and at the same time position my neck/head probably. When I correct one, the other goes awry. I have been forcing myself to do that with some success. My hunch is that my tight erector muscles is the root cause. And they have to be tight because something ( Pelvis) below is forcing them to extend my back. This is an epic battle that I must win. Thanks for sharing your expertise and be safe.
Sitting in not benign, it takes an incredible amount of energy. Couldn't sit for 3 years. My cat really likes my lap now. Relearned to sit, took 2 years.
Lord I have been doing this and the stopped thinking I was wrong and saw myself getting worse when stopping it. Gotta do this more while drs ing my coffee and bird watching
Excellent. Very interesting and challenging. It’s helpful as I definitely favor my right side which makes my left side experience more discomfort. Thank you.
My left sit bone is “neurologically floating” when sitting. It is one of my hardest thing to do. Second one is left heel. These techniques will definitely help. Thanks
Amazing video. So helpful! I am implementing this from today, already following your instructions I sense an easing of tensions, and when I go back to my usual sitting those same tensions come back.
THANK YOU! I was waiting a video about sitting! Aleady started doing 90/90 a while ago in my chair (haha) cause I figured it would be useful somehow...Since my job is playing in an orchestra (violin), bowing with a functional right arm is kind of important :) You saved me! I watch your videos often and started doing 4 excercises daily - the amount of improvement is imesurable...please keep uploading, we need you! Thank you once again!
Love your methode thank God someone found new ways to do things that are simple and efficient it helped me tks, I sucribed and shared your video to my uncle that has a hard time to sit down with his tail bone that is very sensitive cause he fell down and hit his head and now he sit on a donut hope he tries these exersise, simple move to ground I know I'll do this on regular bases to help myself ground better releasing the tention when I do have it tks a million
I have been regularly watching your videos about posture & breathing. Kindly post a video about demonstration of Diaphragm Breathing in Standing position to integrate all proposed actions for filling left & right rib cage, Warm regards!
Thanks Neal! This video was very helpful! Something to do for all of us. I am at the microscope as I have mentioned to you before and readjusting the positioning and having a sit to stand desk is also helpful! I will start using a block or book to raise my feet a little higher up. Thanks!
I like mnemonics that help me to holistically shift into a different mode with my mind & body connection, and as someone who spends a lot of time sitting, with a lifelong history of body dissociation due to early onset narcissistic abuse, it’s hard for me to hold onto the synapses that form-my body quickly forgets how to feel. So, the way I holistically shift my brain-body state is by“toggling” on very common programmed movements. I call it “MOVEMENT MIMING,” where it’s like a game of charades, and for those of you who are wired for guided visualization know that even if you don’t physically alter your position, as long as you engage your brain into manipulating your body, those muscle groups will engage automatically-your body knows how to do so intuitively, but we temporarily forget how, when we don’t develop the muscle memory for it thru too much sitting and other passiveness & mindlessness. My mnemonics: 1) RIDING WITHOUT HANDLEBARS 🚲- If you know how to do this on a bike, shift into this mode when you’re sitting in a chair, and you’ll feel your core engage, with your posterior chain then firing, all the way down to your feet. Your upper body will also awaken, with chest, back, and shoulders engaged, and you won’t be experiencing any slumping or resulting neck strain. 2) BATTER UP ⚾️ - You’re a baseball batter, and you imagine winding up to hit the ball. Even if you don’t twist your spine into position, what will happen is you will INHALE deeply, which is already valuable in itself for its oxygenation of your body, and in this process, your ribs will expand, which lift, separate, and align your vertebrae-you know your back’s always feeling tight & achy, and literally in SECONDS, all that tension will melt away and you’ll feel like you just went to the chiropractor, but you’re still where you are and haven’t had to spend a penny. Now, from this wind-up, you hold your breath for a second before exhaling and swinging (again, you can just do it in your mind, if you’re not in a position to fully extend your range of movement), and this engages a chain of muscles and loosens everything up, also developing muscle memory along the way to remind you how to connect with your core, as your Qi becomes weak thru our industrialized lifestyles. 3) SWORDFIGHTING FORM ⚔️ - This saved my life, when it felt unbearable to tolerate my tight hip flexors & achy back. I wanted to cry from the discomfort I felt from my body, and didn’t know what I could do to remedy it. You’re going to do various lunges in martial art styles (Kung fu, Tae kwon do, etc.), which again organically engages a chain of muscles without having to think about each part of the movement. Imagine you’re holding a sword, and as you strike down from overhead, you do a front lunge forward. Remain in the position for some moments to take it all in. Are you teetering? If so, which muscles are in need of development? Which areas are tight & limiting your range of motion? Do this every day, just in “found time,” such as when heating up your food-all you need is 2 - 3 minutes per day to begin rehabbing your body from various places of weakness & tightness that have been plaguing you for years, and this little bit of movement is also very energizing-it releases happy hormones! 😊 I wish I’d known to do this sooner, but better late than never. 🤷🏻♀️ Oh, so after you strike downward, retreat back with your sword, holding it like a batter winding up (you’ll feel your abs engage, and will retract your scapulae, which is helpful for correcting your slumped shoulders from sitting all day long), and your lower half will be in a side stance with legs bent, back foot down,front foot rounded & cupped-if your foot muscles are weak, this is a fun way to build them back up. Add more variations of strikes to round out use of different muscle groups, and repeat on other side-all of this will only take 2 - 3 minutes. --- I started out activating my disconnected body thru the ANIMAL FLOW movement I learned from Grant on his SMOOV RUclips channel, then rounded out my movement practice with the MOVEMENT MIMING (plus some stretching, and also walking & biking to run errands). I no longer have a tight back or hips, or if I wake up feeling tight, I can quickly remedy it. I want to add that head-to-toe BODY SLAPS & TAPS (open hand & fist) feel amazing, and you’ll feel like you gave yourself a full-body massage with almost zero effort, in just a couple minutes from bed, shortly after waking. I asked the universe to help me come up with an exercise regimen that I enjoyed and could sustain for the rest of my life, and I think I’ve finally got it down! 😀👏 I feel better than I ever have, at age 49, and it’s so effortless. I’m so grateful for RUclips as a resource-it’s been life-changing & life-saving. 🙏
Not sure you will ever read this, but this is a GREAT idea! I will definitely try it. I'm good with visualization but terrible at sitting still. I love biking without my hands on the 'wheel'. The other sports I've never done, but I'll try to think of others like roller skating... i think i like balancing sports haha. Wish you the best, glad you found functional ways to move and befriend your body ❤
@@saram5659 Mindfully-moving while doing everyday things and always being aware of how you’re breathing is helpful training, and allows us to develop new habits that become our new norm. I’m still having to consciously drop into my center and breathe, but as long as I don’t go into autopilot mode, I think my body can shift into a new paradigm. All the best to you with your movement practice, as well! I’m so glad I stopped punishing my body for how other people & circumstances were making me feel. Still got some work to do, but I feel like it’s forward progress from here. 🥰
Thanks Neal! Would love to hear your thoughts on a sit/stand desk? I work from home and use one but curious to hear your guidance on how best to use a standing desk while working? Is it best to stand as much as possible?
Before I ever discoverer PRI I chose to floor sit all the time while at home. That had lots of benefits but it also created problems in my left lower back. The reason was because I had my computer set up so that I had to be rotated to the right to see the monitor. It worsened by already patho PEC pattern and my typical symptoms from my patterning. I switched the computer to the other side (and started working on my left hip and low back with PRI) and the problems went away.
I'm an avid cyclist and have always wondered why I could only feel my right SIT bone and could see more of the left side rim (wheel turning to the right) I think I've found answer!
I have watched a coupe of your videos now as I have suffered for a number of years and still am, but I am working on it and if i ever came into money, I would ask to book with you to sort myself out because its terrible living like this. But my point is every video i have watched you have mentioned little key details which all the people i have seen have failed to mention, understand or acknowledge. I am in the UK.
Hi there, thanks for your video info. Sitting on a stool behind a drum set (or a piano) moving my arms and legs I think about proper seat height. Years ago some famous drummers sat very low but had back pain. Also young accomplished pianists practicing for hours seem to be hunched over the keyboard with rounded backs. Internet searches for drummer seat height now recommend sitting with upper legs slightly downward sloping with heels elevated. Not sure what experts recommend for piano seat height. Interesting info and my drum stool will soon be a bit lower. Also driving the car I sit with my butt shifted to the right and leaning to the left. Thanks again for your knowledge and experience. Cheerio.
I am really grateful that i stumbled upon your channel. thank you. I would like to know what you think about cross legged position and its impact on breathing mechanics. i understand that most of the traditional eastern systems like pranayama, favor lotus position or semi lotus position over being seated on a chair . So eagerly waiting to know your take on this.
Great question! I think Eastern systems are what we need more of. There is something called "primitive postures", which are completely normal postures that many Westerners can no longer attain once they grow into adulthood. Sitting in chairs completely throws off our normal body mechanics. That's why the ability to do a full squat and breathe is one of the goals or PRI.
I can say from my experience sitting cross legged on the floor with a slightly rounded spine helps me feel my left abs more than anything. I think I can feel my left diaphragm but something definitely shifts compared to sitting on a chair or couch.
what about driving? it is kinda like sitting while also moving in random directions at high velocity while staring forward and moving your arms and legs a little?
Wait so sitting with a straight back is bad for you? Ive always been taught the oposite. And specially the ''an extended position is frightfull'', ive always been taught that a straight back and puffed out chest are a sign of confidence and even boost confidence when you do it (just like how smiling alone can make you feel some happiness'
Realy would like to hear your opinion about Mc kenzie and mc gill about sitting and lumbar extension. They say more or less, that most back problems came from to much flexion in lumbar spine.... thank you very much
Hello neal!! So during the day and seated if steal in one single position, left leg stance is prefered?? Should we work on being more on the left side??? Thank you!
Only way i can sit or drive for more than a few minutes is if i loop my belt around my knees to keep them from externally rotating really bad. So much more more comfortable
Grounding the Left Heel! Since I started intentionally shifting my stance onto my left heel and also sitting back upon my left sit-bone so that i may reposition my pelvic tilt-twist and socket rotation, my stability muscles found a few neighbors that they forgot I had, and I've felt a tremendous release of tension in my cranio-facial muscles. It feels like my facial muscles are trembling and unsure of what to do with themselves now that they're not hanging on for dear life. Even my left eyelid that was always pulled open wider than the right has settled down. With evenly opened eyelids, my right eyebrow should also stop volunteering to lift itself out of the way. I'm looking forward to noticing when my neck vertebrae start behaving themselves too! 🤗
Yes Bro, how to seat correctly, and how to sleep, please teach as because neck and back problems, blow our mind, and have just few minutes of rest from this disconfort, ots like a miracle Thanks Neal, I was lost without you
Some of my notes on the video... watching the video is far more detailed..... Neil is brilliant and is always worth watching a few times...
Squatting is better…
Knees slightly higher than hips for sitting to avoid APT
Shift to left to ‘ground’ with left sit bone... breathe in that position to allow brain to sense compression and switch off neck from breathing.
90/90 position with right knee forward… Breathe. Left Internal Obliques and TAs are always what we want to feel
Progression 1: Band around thighs above knees, 90/90, sense left heel with pullback into back of shoe to give left ham, sense right arch, right knee out which will give right glute, continued awareness for left heel. Breathing should be expansion rather than arching
Progression 2: Left weight, eccentric left ab technique, left abs focus on inhalation, exhale to right chest wall (same process as almost all PRI techniques) Neck curved to Right in this case (left abs = left ZOA)
Progression 3: Ankle weight on left to ground further; hip shift optional; sensing left sit bone and left bone key. Straight posture = extension? = bad posture
Seated techniques much harder; start with basic 4 on site
Amazing video. You and your videos literally saved me from borderline chronic depression because neither I nor any doctor could figure out what the hell was going on with me for half of my adult life. I still struggle breathing thinking about all the things I have tried finding out why I couls never feel comfortable in my body. Now I know...
This is the kind of advice i need, especially since it's on topics most people just look at me funny if i bring up because they take all these things for granted!
I'm reminded that during my pregnancy I was encouraged to sit on a yoga ball with my knees below my hips and a straight spine. It always made me heart rate variance drop and I would feel like I had an anxiety attack. I used to think that I was broken for not being able to sit like that. Hearing you explaining how were supposed to sit in a squat and have rounded backs makes so much sense and explains why the yoga ball sitting was a stupid idea.
Thanks heaps… sat “correctly” (with an arched back) in an office job for 3 years like that and developed huge muscle scaring on my traps, i used to breakdown crying cause i thought i was broken. I’ve watched maybe 6 videos and they all make sense. Will be implementing all your methodologies!
Yes, this makes absolutely sense (for my case). I remember that moment when I bought a new chair with no back support, because I was convinced that "sitting up straight" is correct. After some time, probably 1 month, I got chronic neck pain on the right side that I had never had before. Randomly I noticed that sitting less drastically reduces neck pain, so the solution was just to avoid sitting 😆. I wish I had seen this video earlier.
Neal, thank you so much for taking the time to discuss the do's and don'ts. Without the don'ts, I would not be getting the results I need out of the do's. I would be arching my back. lol that is what I have done all my life. I really appreciate you taking the time, in detail, to discuss what we should and should not do and the benefits and consequences of each. Thanks for always caring and treating those of us as if we were an individual client of yours. This sitting thing is definitely the next step for me and probably many of us that have been following you. You Rock!!!
Yep He do...
by far the best sitting related video i've seen.
the importance of the brain feeling like you're grounded is so obvious yet entirely overlooked. first video where I've seen some mention it.
this also explains why i like to cross my legs right-over-left. the weight of the right leg makes me feel pressure in my left foot and puts me in a pseudo left stance position.
Interesting observation! Right-over-left also externally rotates the right leg, which theoretically at least, could help rotate the lumbar spine over to the left and thus help ground you better through your left sit bone.
I found out this is a great posture too, thru sheer trial and error lol. Only downside is prolonged sitting in this posture can cut off blood supply to the right foot to the point I sometimes experience pins and needles
Amazing!
Two things from this vid.
1. We were not created to sit.
2. Neal is the best.
Thank you,
Good summary!
I have been seeing a PRI for 3 sessions now. Working on techniques for months with minimal results. When you said "if you can do this and feel your left abs you're good to go" everything clicked. I realized I had a way of sitting on a couch for so long where I was leaning on the arm rest, my left heel was on the ground, weight was on my left glute but I was extended on the left side and my right side was compressed. For whatever reason the seated 90 90 was way more effective for me. Makes me wonder if I have developed a mild case of scoliosis.
Today I had a set back and had a stiff neck, could not breathe without my neck and my nervous system was firing. After trying this variation of the 90 90 I knew I felt different. I went for my normal 5k run after this and I took 5.2 minutes off my time!
You're directly responsible for me being able to live my life again. Thank you for your videos Neal!
Interesting. There are many PRI techniques in the seated position. You may want to ask for some. It's all the same muscles you are trying to recruit. You just sense your left sit bone as your main reference to be able to feel your left abs.
I’ve sat in extension for years, PRI is helping a lot to help me understand and get out of this habit and drastically reduce my pain and breathe again
We are not supposed to poop sitting either but squatting.
Now I understand why it feels so good to seat on a rock or on the sidewalk with knees in high position.
Absolutely. Eastern toilets are squatting type which helps avoid constipation.
1:34 i have this from looking at computers. No wonder my neck and traps tight
5:20 todo
7:41 can stop breathing thru neck
11:30 correct neck position, turns off scm
12:58 proper sitting posture, no arching
Soooooo interesting! With your videos so many of my issues with misalignment finally make sense!!!
I've just discovered your videos a few weeks ago. They are amazing and actually have really helped.
Incredible thank you , Neal! I can help my daughter with cp souch better thanks to you. 15 years of being blind....and now you....!!!❤❤❤🎉🎉🎉🎉
Your videos are helping me tremendously. Thank you!
Neil you just cleared up something i always suspected had to do with my backpain but wasnt quite sure why. I always used to have my wallet in my right jeans back pocket. Especially when driving. Didnt realise i was ruining my already bad back. This clarified so much. Thanks
we got rid of our dining table and just sit on the floor around a big coffee table for meals or working- and have stand up desks for our offices. made a huge improvement for me and my husband!
This was such a helpful video and thanks for showing us that chest out is not effective for sitting. All around useful information and so grateful that you are sharing it. It really is a whole new body language we have to learn once we are stuck in this right side pattern and only people that have it or teach it, know about it!
I have a habit of finding videos that are just for me... I managed the right side breathing and feel a sense of expansion. this and the rib flexibility have been an eye opener and just starting to watch your videos. also the occipital nerve and jaw tension was helpful. I have had vertigo in the past, the manouvres seemed to get rid of it. but I still have a long way to go in terms of relaxing my nervous system because of the stress of society... noise etc. I practise qi gong (that lengthen the spine) and yoga, david weck method who talks about spiral movement and side abs to generate power. we think that the body is symmetrical but it's not, only seeking symmetry in a sort of balancing yin/yang. sitting as though ready to stand puts us in an optimal posture, I assume with a slight curve (not overextended as mentioned in the video)... maintaining tailbone tucked is optional, I assume. my other question is do we not need to practise both sides so it doesn't get inbalanced? Thanks
For the me the sensing was much easier seated than the floor. Great walk thru!!
I’m really glad I saw this at the time I did.
I just started watching your videos and recently I started sitting MORE on my right sit bone to help stretch out my right side..
It’s no wonder that wasn’t working out for me lol
Thank you for the video! You’re helping a lot already! God bless
I do prefer squat over sitting. As a data entry specialist, I appreciate the helpful tips on posture. .Another very important and informative video. Thank you .
This is a new modality to me. love it. mind blown.
Great explanation. Clear and focused .
Please do more like this with people working from home. I think the band helped. This working from home is killing me and others. I am positive workers comp claims will go up. . You definitely follow the postural restoration methods which is awesome!! Game changers!!
There is no way around the fact that sitting too much is painful. Is there something specific you'd like me to address further?
Neal Hallinan well I’m fortunate to live around the Hruksa family who founded Postural restoration..I went to see Ryan Hruskra today and he gave me specific exercises and tweaked my sitting. I just think ergonomics is going to flare with wfh and people need a lot of help here😀
It’s absolutely true! I watch children squatting and I feel so sorry that they will go to school and lose their ability to squat. 😥
It took me until I was 41 to be able to squat again.
@@NealHallinan it’s my dream to be able to have this ability. These videos have changed my posture and for the first time in a year I’m having less pain in my back and .....real hope!
Here is my dilemma, Neal. I can’t sit without extending my back and at the same time position my neck/head probably. When I correct one, the other goes awry. I have been forcing myself to do that with some success. My hunch is that my tight erector muscles is the root cause. And they have to be tight because something ( Pelvis) below is forcing them to extend my back.
This is an epic battle that I must win.
Thanks for sharing your expertise and be safe.
Thank you!!!
Sitting in not benign, it takes an incredible amount of energy. Couldn't sit for 3 years. My cat really likes my lap now. Relearned to sit, took 2 years.
Lord I have been doing this and the stopped thinking I was wrong and saw myself getting worse when stopping it. Gotta do this more while drs ing my coffee and bird watching
Excellent. Very interesting and challenging. It’s helpful as I definitely favor my right side which makes my left side experience more discomfort. Thank you.
This info is revolutionary.
This was so informative. Thank you Neal!
... I was right from the start! Thanks so much this is a life saver.
please make a video about sleeping,love you man
Amazing! Thank you for sharing, Neal🙏
You're welcome.
*THIS INFORMATION IS INCREDIBLE!!*
Awesome exercises, really helpful!
Thanks!
Wow, so much important information, body awareness ! The work you are doing is just amazing ! Thank you for sharing your knowledge 🥰
Great stuff. Thanks for sharing.
I love you so much Neal
My left sit bone is “neurologically floating” when sitting. It is one of my hardest thing to do. Second one is left heel.
These techniques will definitely help.
Thanks
thanks neal for this video ....was worried with my sitting and every day endup with pain in my back but this solved my problem.
Amazing video. So helpful! I am implementing this from today, already following your instructions I sense an easing of tensions, and when I go back to my usual sitting those same tensions come back.
I'm happy it's helped. Sitting can be one of the most tension inducing activities we engage in.
THANK YOU! I was waiting a video about sitting! Aleady started doing 90/90 a while ago in my chair (haha) cause I figured it would be useful somehow...Since my job is playing in an orchestra (violin), bowing with a functional right arm is kind of important :) You saved me! I watch your videos often and started doing 4 excercises daily - the amount of improvement is imesurable...please keep uploading, we need you! Thank you once again!
How do you feel now?
Thank you so much Neal, this just explains everything for me
Love your methode thank God someone found new ways to do things that are simple and efficient it helped me tks, I sucribed and shared your video to my uncle that has a hard time to sit down with his tail bone that is very sensitive cause he fell down and hit his head and now he sit on a donut hope he tries these exersise, simple move to ground I know I'll do this on regular bases to help myself ground better releasing the tention when I do have it tks a million
I have been regularly watching your videos about posture & breathing. Kindly post a video about demonstration of Diaphragm Breathing in Standing position to integrate all proposed actions for filling left & right rib cage,
Warm regards!
Thanks Neal! This video was very helpful! Something to do for all of us. I am at the microscope as I have mentioned to you before and readjusting the positioning and having a sit to stand desk is also helpful! I will start using a block or book to raise my feet a little higher up. Thanks!
CAN YOU HEPL ABOUT ABOUT A SUBJECT ON PRI
Amazing video!. I'll be trying to work these tips+ttechniques into my daily work. Thanks!
I like mnemonics that help me to holistically shift into a different mode with my mind & body connection, and as someone who spends a lot of time sitting, with a lifelong history of body dissociation due to early onset narcissistic abuse, it’s hard for me to hold onto the synapses that form-my body quickly forgets how to feel.
So, the way I holistically shift my brain-body state is by“toggling” on very common programmed movements. I call it “MOVEMENT MIMING,” where it’s like a game of charades, and for those of you who are wired for guided visualization know that even if you don’t physically alter your position, as long as you engage your brain into manipulating your body, those muscle groups will engage automatically-your body knows how to do so intuitively, but we temporarily forget how, when we don’t develop the muscle memory for it thru too much sitting and other passiveness & mindlessness.
My mnemonics:
1) RIDING WITHOUT HANDLEBARS 🚲- If you know how to do this on a bike, shift into this mode when you’re sitting in a chair, and you’ll feel your core engage, with your posterior chain then firing, all the way down to your feet. Your upper body will also awaken, with chest, back, and shoulders engaged, and you won’t be experiencing any slumping or resulting neck strain.
2) BATTER UP ⚾️ - You’re a baseball batter, and you imagine winding up to hit the ball. Even if you don’t twist your spine into position, what will happen is you will INHALE deeply, which is already valuable in itself for its oxygenation of your body, and in this process, your ribs will expand, which lift, separate, and align your vertebrae-you know your back’s always feeling tight & achy, and literally in SECONDS, all that tension will melt away and you’ll feel like you just went to the chiropractor, but you’re still where you are and haven’t had to spend a penny. Now, from this wind-up, you hold your breath for a second before exhaling and swinging (again, you can just do it in your mind, if you’re not in a position to fully extend your range of movement), and this engages a chain of muscles and loosens everything up, also developing muscle memory along the way to remind you how to connect with your core, as your Qi becomes weak thru our industrialized lifestyles.
3) SWORDFIGHTING FORM ⚔️ - This saved my life, when it felt unbearable to tolerate my tight hip flexors & achy back. I wanted to cry from the discomfort I felt from my body, and didn’t know what I could do to remedy it. You’re going to do various lunges in martial art styles (Kung fu, Tae kwon do, etc.), which again organically engages a chain of muscles without having to think about each part of the movement. Imagine you’re holding a sword, and as you strike down from overhead, you do a front lunge forward. Remain in the position for some moments to take it all in. Are you teetering? If so, which muscles are in need of development? Which areas are tight & limiting your range of motion? Do this every day, just in “found time,” such as when heating up your food-all you need is 2 - 3 minutes per day to begin rehabbing your body from various places of weakness & tightness that have been plaguing you for years, and this little bit of movement is also very energizing-it releases happy hormones! 😊 I wish I’d known to do this sooner, but better late than never. 🤷🏻♀️ Oh, so after you strike downward, retreat back with your sword, holding it like a batter winding up (you’ll feel your abs engage, and will retract your scapulae, which is helpful for correcting your slumped shoulders from sitting all day long), and your lower half will be in a side stance with legs bent, back foot down,front foot rounded & cupped-if your foot muscles are weak, this is a fun way to build them back up. Add more variations of strikes to round out use of different muscle groups, and repeat on other side-all of this will only take 2 - 3 minutes.
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I started out activating my disconnected body thru the ANIMAL FLOW movement I learned from Grant on his SMOOV RUclips channel, then rounded out my movement practice with the MOVEMENT MIMING (plus some stretching, and also walking & biking to run errands).
I no longer have a tight back or hips, or if I wake up feeling tight, I can quickly remedy it. I want to add that head-to-toe BODY SLAPS & TAPS (open hand & fist) feel amazing, and you’ll feel like you gave yourself a full-body massage with almost zero effort, in just a couple minutes from bed, shortly after waking.
I asked the universe to help me come up with an exercise regimen that I enjoyed and could sustain for the rest of my life, and I think I’ve finally got it down! 😀👏 I feel better than I ever have, at age 49, and it’s so effortless. I’m so grateful for RUclips as a resource-it’s been life-changing & life-saving. 🙏
Not sure you will ever read this, but this is a GREAT idea! I will definitely try it. I'm good with visualization but terrible at sitting still. I love biking without my hands on the 'wheel'. The other sports I've never done, but I'll try to think of others like roller skating... i think i like balancing sports haha. Wish you the best, glad you found functional ways to move and befriend your body ❤
@@saram5659 Mindfully-moving while doing everyday things and always being aware of how you’re breathing is helpful training, and allows us to develop new habits that become our new norm. I’m still having to consciously drop into my center and breathe, but as long as I don’t go into autopilot mode, I think my body can shift into a new paradigm.
All the best to you with your movement practice, as well! I’m so glad I stopped punishing my body for how other people & circumstances were making me feel. Still got some work to do, but I feel like it’s forward progress from here. 🥰
I did IT work for years. So true
Symptoms all on my left side. I can feel myself breathing in my neck, scalenes/scm.
Great video!!!
This was helpful. Thank you.
You are a genius!
Thanks a lot. It will help. In fact sleeping and lyying down became a hard part nowadays
Yep school and IT work and breathing with only side is the result. Messed up posture from feet to neck
Leaving a comment just because you said Neal.....😊😊
Good info....💐💐
Man thank u so much ur saving lives i have been trging to fix my posture for years finally someone who understand exactly what I feel
Thanks Neal. It is very very useful video.
You're very welcome.
This helps alot, thank you
Agree. & when:
Using the toilet, squatting is natural
Sleeping, sleeping in a slight angle is preferred
Sadly, the list goes on and on and on… .. .
Good stuff man!
Thank you.
Excellent content! Thank you
Thanks Neal! Would love to hear your thoughts on a sit/stand desk? I work from home and use one but curious to hear your guidance on how best to use a standing desk while working? Is it best to stand as much as possible?
Great video. 👍
Neal what about sitting on ground? And many thanks for your inputs.
also wondering this lol, if chairs aren't natural then what ground positions are our sit bones actually for?
Before I ever discoverer PRI I chose to floor sit all the time while at home. That had lots of benefits but it also created problems in my left lower back. The reason was because I had my computer set up so that I had to be rotated to the right to see the monitor. It worsened by already patho PEC pattern and my typical symptoms from my patterning. I switched the computer to the other side (and started working on my left hip and low back with PRI) and the problems went away.
awesome video once again... thanks
Got my like, Subscribed, shared & commented Good Sho Mate...
This is amazing. Thanks so much. MT
:)
You're welcome MT.
👏👏👏👏👏great explanation! THANK YOU
I love the video.
I'm an avid cyclist and have always wondered why I could only feel my right SIT bone and could see more of the left side rim (wheel turning to the right) I think I've found answer!
You are a genius 🙏
Thank you Hikmet!
Beautiful 👍🏼
Thank you Neil for this informative video. Is cushion of any sort recommended? If so, what kind of firmness.
I have watched a coupe of your videos now as I have suffered for a number of years and still am, but I am working on it and if i ever came into money, I would ask to book with you to sort myself out because its terrible living like this. But my point is every video i have watched you have mentioned little key details which all the people i have seen have failed to mention, understand or acknowledge. I am in the UK.
Hi Neil. Thank you so much for another great video. I have a doubt can I used an ankle weight to walk too. And which leg would I put it.?
Hi there, thanks for your video info. Sitting on a stool behind a drum set (or a piano) moving my arms and legs I think about proper seat height. Years ago some famous drummers sat very low but had back pain. Also young accomplished pianists practicing for hours seem to be hunched over the keyboard with rounded backs. Internet searches for drummer seat height now recommend sitting with upper legs slightly downward sloping with heels elevated. Not sure what experts recommend for piano seat height. Interesting info and my drum stool will soon be a bit lower. Also driving the car I sit with my butt shifted to the right and leaning to the left. Thanks again for your knowledge and experience. Cheerio.
Thanks for genius info. Am thinking sitting/lying flat for hours might also cause vertigo. Idk.
Thank you
I am really grateful that i stumbled upon your channel. thank you.
I would like to know what you think about cross legged position and its impact on breathing mechanics. i understand that most of the traditional eastern systems like pranayama, favor lotus position or semi lotus position over being seated on a chair . So eagerly waiting to know your take on this.
Great question! I think Eastern systems are what we need more of. There is something called "primitive postures", which are completely normal postures that many Westerners can no longer attain once they grow into adulthood. Sitting in chairs completely throws off our normal body mechanics. That's why the ability to do a full squat and breathe is one of the goals or PRI.
I can say from my experience sitting cross legged on the floor with a slightly rounded spine helps me feel my left abs more than anything. I think I can feel my left diaphragm but something definitely shifts compared to sitting on a chair or couch.
Wow thank you x a million
Thank you 💙💙💙💙🌟🌟
very helpful, already subscribed
This video is great, but would you be able to send me the beginner program, please?
Neal - you are so smart and knowledgeable = have you written a book or anything about your work? I would buy it.
what about driving? it is kinda like sitting while also moving in random directions at high velocity while staring forward and moving your arms and legs a little?
Wait so sitting with a straight back is bad for you? Ive always been taught the oposite.
And specially the ''an extended position is frightfull'', ive always been taught that a straight back and puffed out chest are a sign of confidence and even boost confidence when you do it (just like how smiling alone can make you feel some happiness'
Thank you. Do you have a video on how to stand properly?
Love the SIMPLE explanations.
Thanks, Jessica!
Realy would like to hear your opinion about Mc kenzie and mc gill about sitting and lumbar extension. They say more or less, that most back problems came from to much flexion in lumbar spine.... thank you very much
Hello neal!!
So during the day and seated if steal in one single position, left leg stance is prefered??
Should we work on being more on the left side???
Thank you!
Only way i can sit or drive for more than a few minutes is if i loop my belt around my knees to keep them from externally rotating really bad. So much more more comfortable