Powerful Posture Starts with Your PROXIMAL Hamstrings
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- Опубликовано: 5 сен 2024
- Powerful posture starts with pelvic stability, and pelvic stability requires proximal hamstring control. Without it, diaphragmatic breathing and non-compensatory movement is impossible.
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Hey thanks so much! Wanted to share with you about a guy I met today at the supermarket- could hardly walk so me and security assisted him. I asked him what music he liked - he replied Eagles - so I put Eagles on my phone and his gait moved forward and eased up and he began walking easier.
Oh!!!! That is awesome!!!!
Your switched on there judy
I will try this. Thanks for sharing
Great idea !!😃
Good for him. Play me Hotel or any such tune and I will slouch immediately.
I’ve seen all your videos. You’re a legend. Thanks for all you do. You’re changing lives for the better.
Thank you! I appreciate the kind words!
I’ve been watching you for years Neal and it’s been a blessing. Here recently I was finally able to visit a PRI provider in Texas and it was life changing. Thank you for what you do
I'm so happy to hear that! Lots of providers in Texas, thankfully for Texans.
What is the name of the location?
I've been unable to walk or run properly since January and doing one day of proximal hamstring deadlifts fixed me, thank you
I've seen quite a few videos on PRI and especially about the importance of the hamstrings but this is the first video where it made sense. I was thinking hamstring as leg flexion and not as pull of the hip to neutral. Really informative, super helpful.
It certainly does both, but pulling the pelvis back to neutral is by the far most important. It sets the stage for proper knee flexion.
proximal does 1 thing distal does the other they can work together too
I came here to say the same thing: outstandingly simple and useful explanations. I have been doing various PRI exercises for a while and kind of understood why i needed them but not to this level of detail. Thank you.
Thank you so much Neal!
What you describe in this video explains explains what I've been with my entire life, perfectly.
The poorly developed face and and very crooked teeth I developed are because of my posture. My anxiety, depression and low energy I've dealt with my whole life is because I'm not grounded and my diaphragm is frozen. My locked up jaw post braces is cause my head is stuck forward with an adjusted bite.
All the dots have now been connected and I've got work to do developing muscles I've barely ever activated my whole life. But knowing I have the answer has me very excited for the first time in a while. You have no idea what this means.
Thank you for sharing this Neal 🙏
OMG, yes hypermobile here this explains what others could not. We know our bodies so well and when we get into problems we need to talk to someone who can relate. I appreciate your knowledge and videos. I just want to get everything rebalanced and thrive. You illustrate perfectly how one connects to another and confirms how I got here. It's been a lifetime. I'm 66. Thank you..
I just cannot thank you enough for this information. You have helped me tremendously to understand why I have been in so much pain, and your simple exercises are already changing my life 💕
This corresponds 100% to everything I feel during/after my posture exercises, a.o. leg curls. PT’s remarks that the position of my pelvis is incorrect but the leg curls pull them there. Therefore, the only way to avoid that is a rounded back. Going back to the gym, using their rounded support. Thank you so much !
Hey Neal, your videos have been having a tremendous affect on my life as ive been struggling with the exact things you did in ‘92. Im 19 and I have all the hip problems, knee joint pain, ringing ears etc. ive been able to activate my left proximal hamstring but my right is still incredibly stubborn, i have to twist and pop it to get access to those muscles and they are very weak and painful. Still struggle with upper back and tons of neck pain due to compensation but im getting there! Thanks a million
Man, I remember Neal when you were having like 5k subs when I was learning PRI from you. It is amazing that many more people are getting to know it.
Maciej, my man! Are you still dancing? Hope you are doing well.
That is soo cool, that you remember me man ;) Yes, I'm still dancing and going (rarely) to parties too!! Omega fun to dance at the party, quite different from learning experience :) I dance mostly Salsa Cubana (in Bachata I only know "main step"). Life is so much different nowadays since I got my PRI orthotics from United States, but most changed after I got to my cranium unlocked by great orthodontic treatment here in Poland (it will be 2 years in march). It completely gave me new life, new breath.. Gained all range of motion in my ribcage tests with ease. Spectacular. Thank you for your work and that you were born, as well as your bravery to share what you've been through. I needed that. @@NealHallinan
I am a massage therapist and love your videos. I see the patterns you describe all the time. I was wondering what you would recommend a massage therapist could do to best help the general population that is ungrounded and cannot diaphragmatically breathe. Answering here would be great or a quick video would be absolutely amazing and i'm sure would help many other therapists. Thanks Neal!!!
Hmm....good question. I'd recommend taking the PRI Postural Respiration course, where there are many manual techniques that could be used by massage therapists to get people neutral. Helping expand and "pump the ribcage" (alternation) is the goal with manual work. But cranial-sacral could help too, especially if you know how to mobilize temporal bones and de-compress the cranial base. I'll give it more thought and make a video at some point.
Thank you so much Neal that is super helpful, you're the best!!!@@NealHallinan
Thanks a lot for this content !!! I’m sure we need to create a machine for the pillow exercise!!
Im so grateful, and getting closer to the truth, the ultimate truth on posture. Thanks to You Neal. You are a poet with a warm voice speaking of Posture, and of movement. I hope to spend more RUclips time with You in the future.
Doing PRI stuff and this could not have come at a better time.
Perfect timing. This is me at the moment. Need to engage those glutes and do proper breathing!
This is really helpful
Man thank you !I’ve literally tried everything but this! This was great my gratitude!
The early progression photos also have more shadows. It would be helpful to see the current photo with similar lighting. All good info here.
Wow just cam e across yr channel...I am a pilates instructor and you have given me so much insight...
did very well with presentation and demonstration, this vid helped me identify how chronic the issues of poor spinal breathing, causes, and potential remedy
Amazing! All the same lessons I learned studying Yoga! Thank you for breaking it down. 🙏
🎶🥰🙏just what my soul was looking 4..in this now..TY Neil..🎶🥰🤗💝🙏❤️✨🌈🌈🌈✨🎶
FINALLY! I found why my left low back is so bigger compared to the right 😭😭😭😭😭😭
Thankyou so much!! 😊
My right side hamstring feel tight after lower back injury
OMG this video has just come at the perfect time. I’ve only discovered your channel about a month ago and recently realised I can’t feel my hamstrings much at all! Question is do I need to strengthen them as well as the pri techniques? I’m quad dominant due to lots of running before all of my chronic pain issues started about a year ago. I now think I’ve lost my left ZOA and have a PEC pattern too from watching some of your videos. My left bottom rib is definitely flared if not both sides and I can’t engage my core or breathe without using my neck and chest. I actually walk with my chest out front and bum out back….never realised this is bad until I discovered you! I wish I’d found you months ago, shame we don’t have any PRI specialists in the UK, so any advice you can give would be greatly appreciated 😊
I’ve also been told I’m hyper mobile by a chiropractor a few years ago. My left leg also falls outwards, when I walk I can feel it moving out and in as I stride, so internal rotation is poor on the left 😢
Restoring "posture" in the sense that I'm talking about in this video doesn't require anything beyond PRI techniques. It's "neuromuscular strength" that we are looking for, which is simply getting your brain back in touch with your body. More somatic than physical training. But as I talk about, figuring out why someone can't feel their proximal hamstrings is what the science of PRI is all about (usually instability and neck tension is playing a role). You may want to try the standing technique I reference in this video, which is more fully explained in the actual video.
Thanks for replying, I’ve been stretching, massaging, strengthening but now I realise why none of its working…you are so right, it’s the brain to muscle connection I need to work on along with my breathing!🤞🏽🧠🩻
Funny enough I stumbled on you the other day because I am having right adductor and hamstring pain, probably tendinitis, but I'm trying to understand my biomechanics better so I can rehab and prevent problems in the future and Left AIC pattern lines up with all of my symptoms. I also overstretched my hamstrings over the years and now I'm suffering for it. My left lower back is bigger too.
You’re not alone. I see it all the time.
What an amazing work !!!!!!
I will keep following you, you are sharing aazing info
Thank you !!
Keep it going
you’re the besttttttttt neal
neal, you are a postural pioneer. thanks for your work
Thank you!
Great video, you explain the concept very well!
OMG, Neal
This video is so informative.
Thank you!!!
You're welcome.
This is finally the aha moment I needed. I now really understand the 90/90 exercise now and where I should feel the hamstrings. I feel them closer to the middle, so now I have a better understanding of what I need to feel. Just through breathing I have been able to shut my left hip flexor off at night to get better sleep than I have been lately. What are your thoughts on exercises like single leg deadlifts? Or is really doing the tug of war you mention? Also which video is it with the one where you do the breathing exercise. Can you add it to your description pls.
There is a card at around the 6 minute mark that links to the video. If you are neutral and stay on your heel it’ll work the hamstring just fine. There is a world of difference between people who can couple abdominal control with hip muscle control. They won’t overuse their lower back bc they don’t need to.
It looks like I’m going to finally be getting my permanent retainer removed from my lower row of teeth tomorrow! The permanent retainer that had kept fixed in place my artificially created cross-bite & contributed in keeping my jaw trapped in a dysfunctional state for the past decade. They’re likely going to have me wear a dental deprogrammer for a little while. From there, I’ll likely either buy a stabilization splint or get Invisalign. I know it’s difficult to say without seeing me in person, but I’m curious, what are your thoughts? Do you think you will eventually get braces or stick with your stabilization splint? As always, thank you!
Are you in the US? If so, are you working with a PRI therapist? The neck lateral flexion test that I show in this video is hugely important in order to know whether your neck is neutral or not. The position of the neck influences jaw position and thus occlusion.
@@NealHallinan Thank you for the reply. I’m not currently working with a PRI therapist, I’ve tried to get in touch with a couple of them near me but haven’t had much luck. But after watching your videos, I was able to discover just how misaligned my jaw has been as a consequence of my severe cross bite. Lots of cranial torsion that has effected my entire body. I just had my ears cleaned out for the first time in years, the right side was incredibly impacted and the left was clear.
I’ve been wearing a custom molded mouth guard while doing exercises and it has helped tremendously. I’m hoping that the stabilization splint that I’m getting in two weeks will help function as a great long-term treatment. Im going to try and get my body as neutral as possible before my dentist makes the proper adjustments to it. Do you continue to use your splint as a necessary tool in maintaining neutrality?
Life changing video. THANK YOU
我真的覺得許多健身教練 都在說謊 他們或許連他們的身體到底發生甚麼事 都不知道 他們只是拼命地讓他們的肌肉變大然後代償 然後 受傷 位移
你說的東西真的太棒了
This is so helpful, thank you!!
Yeah!
My left side is a size and a half smaller than my right. Was. These past few years has seen that reverse!
found unilateral weakness in these when I started practicing horse stance with good form
you continue to blow my mind, sir. I feel like you'd have a great practice alongside an "attachment style" therapist. The connection being the way the mind is involved in holding trauma in the body form. And maybe a dentist and an ENT as well... all in the same office. The four of you together advocating for patients would be a huge plug in our leaky healthcare system. They are so connected and yet kept so far apart by our current paradigm.
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☁☁☁☁☁☁☁☁☁☁☁☁☁
🌲🌲🌲🌳🌳🌳🌳🌳🌳🌳🌲🌴🌴🏝
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Hi Neil thank you so much for your videos I am learning so plenty every single time I watch your videos. I’m currently living in Portugal there are no PRI practitioners over here that I am aware of. I most definitely have a problem with my cranium position and dental/jaw issues. My question is what specialist should I see first in order for me to correct those issues before I start doing your video? Thank you
I just did this in my office chair and my right hamstring crapped up instantly. LOL... Guess what I will be doing from now on? ;) Merci Neal!
🛑 @ 9090 you will not feel the hamstring at the bum; you’ll for sure feel it at the knee. You will never get the proper hamstring activation using the 9090 position. The legs need to be completely straight and extended to access the proximal hamstrings at the pelvis. Those that feeling their hamstrings at the posterior knee are correct. Neal you got this wrong; look at the joint angle.. you’ll get it I’m sure.
the weight machine for hamstrings is good but you wanna focus on the range of motion should be limited to the squeeze of the proximal part. going through the whole motion may make your mid hamstrings strong...which is the problem!
I think I am f-cked up in so many ways you have enlisted
Happy New Year Neal, can you drop a link to the video with the exercise where you hold your back against the wall while leaning on the chair?
I’ve been struggling for 17 years with tension on my left thigh. It feels like my left leg is on a short spring and always leading. It also radiates to my lower back. Other symptoms are a limited exterior rotation on my left shoulder and a stiff neck on my right skull base.
I’ve started walking with your technique (focusing on my big toes and arms and hip movement) and felt instant improvement! No physical or massage therapist was able to help me in the slightest so far. Thank you for everything you are doing 🙏
Thanks for info
Kettlebell goblet squat works great too because it helps keep a vertical torso and prevents leaning forward. Visualize hinging from the knees. You need to recruit your hamstrings glutes, and pelvic floor to keep from falling backwards and ascend to standing from that position. Its a 90/90 with the feet in the floor
Amazing video Neal. I've been seeing PRI therapists for over 10 years so a lot of this is very familiar to me now. But no one has ever explained any of it in this much detail to me. I constantly get asked where I feel it, but when it's my left hamstring it's usually the lower portion where it gets me, never near the butt. When I have asked if this is okay I usually get told ' we will take it ' so I always assumed it was fine. Wish someone had explained it this well to me years ago. I also have the overly built lower back muscles which I have always thought looked odd :(. Still trying to improve myself but I have never had any look at all as I think it'd dental I need (apparently). I'm curious which dental devices you use over there. I have a deep bite and am trying to test out a 'tanner' currently, someone suggested it will give some height / decompression. Have you heard of that one? Very interesting stuff as always. Thanks for sharing
It took me 8 years before I got a glimpse of proximal hamstrings on either side, yet I still made dramatic improvement. As a "cranial" patient, I know that cranial issues make true pelvic stability (without the TFL/hip flexors trying to kick in) difficult to achieve. As my cranium has become more symmetrical, my ability to stabilize without TFL interference has increased dramatically. I only used a normal mandibular splint that PRI uses to give occlusal "reference" and thus relax the neck. I haven't heard of a tanner.
Thanks for realistic ❤ People needs to understand on time it....
How we can help our kids, how we can help our parents if us not understand simply important things...exemple how body functions 😢 , and how "stress" effect your body...
Just save time and listen dr.Neal Hallinan👣
Experience ...my biggest mistake I don't listen no one....now took me 5 years to understand how body braking down and how to recovery...
Thanks I find interesting Information in You videos👍Dynamic, Inflamation,Nutrition
Hello doc, all the points you mentioned in this video I have all these issues,starts with Anterior pelvic tilt,don't feel my hamstrings,but I have a doubt,I have fat around my belly and waist,so is my excess fat causing the poor posture (APT) ? Or fat has nothing to do with forward pelvis & poor posture ?
Neal would you mind linking the deep dive video on the chair reach exercise you mention around 6:45? Maybe add to the video description so future viewers can more easily locate if you can
I thought I added a card around that time. It should link to the video.
You’re correct! I see it now - my oversight
Dude you have to help me. I feel like I'm suffocating all day because my pressure is so off. HELP! I CANT GET OFF MY LEFT SIDE.
Sorry to hear. How are you doing?
Same here. Any suggestions?
Bandeira do Brasil 🇧🇷, gratidão pelos vídeos 🙏❤️
Sim! Percebi a mesma coisa. Acho que a audiência aqui é grande 😊
My husband leans on every wall he comes to, either with his body or just an arm. Does this indicate a spatial problem/unstable pelvis, or bad habit. Thanks!
Also, I recently found your channel and it is really enlightening.
Where is your practice
Hey Neal, ive been strugling getting help with my left lazy eye with astigmatism. It definitely affects my neck. Im so right eye dominant. How or who could i see to get help with this? I appreciate your help! The hamstring excersizes have helped a lot.
My lower back hurts from sitting. Even if I am in a chair for 15 min I feel my muscles tight
Good evening! I recently started following your channel! Very interesting content! Compliments! I have a question... regarding the asymmetry of the skull, to improve your situation, what treatments did you undergo? What benefited you? Thank you!
At 11:07’ This is how left lower back functions with scoliosis
Most scoliotic curves are the same direction as the Postural Restoration described right BC pattern, so yes, you are correct.
Yes, it is much more exaggerated version of right BC. Btw. Is the left rib flare of the ribcage a sign that, just like pelvis and cranium, it is also turned towards the right? If so, playing the violin def keeps the player in a right BC pattern permanently. The only solution is to switch sides. I will demonstrate it one day. Thank you so much, Neal!
the hip flexors get demoniZed too much
its often the deep hip external rotators that actually are the problem
proximal hamstrings are internal rotators the distal hamstring is more of an external rotator and can be part of the problem in these PEC types
extended posture is usually too much external rotation
You could improve this technique by adding Buteyko style breathing instead of mouth breathing as it achieves best diaphragmatic breathing but builds STRENGTH in the diaphragm by emphasing nasal breathing with specific los slow soft breathing techniques. I have use Patrick McKeown’s Buteyko / oxygen advantage and it massively improved all my physio and Pilates progress and made all my breathing muscles and spine SO MUSCH STRONGER! Just from the Buteyko alone. When I paired this with your exercises it was like a revolutionary breakthrough. Noses are for breathing. Mouths are for eating! Don’t breath out through your nose! There are many important functions of nose breathing! Also, nose breathing changes our airway, and thus our posture as well!!! Proven by evidence
Exhaling through the mouth helps people bring their ribcage into internal rotation, which is necessary. They are hyperinflated. Exhaling through the mouth is standard for PRI techniques only.
Hello Neal, iam exactly this guy at 11:08. I am suffering the last 3 years and did not can change something. Even wirh physio Teherapy. Iam from Austria. Is there a possibility that you can help me from far away?
Best regards Markus
You said that you have made a detailed video about the third technique. Where is it. I can't find any where??
I am cranial for sure. Always been insecure about my nose, it’s very crooked and has likely been worsened by trauma
TY!
I am just working out I need this! Was exploring with a bosu & a midsized ball as support for the roundover! I'm just slow twitching the muscles to gain 'mind-body connection', then control.
Yep yep yep, the proximal hamstring tendinopathy 6 years ago was the initial harbinger of the hellscape to come.
❤thank u!
Do you have any recommendations for who I can visit for a postural restoration in Germany? Thanks for the valuable information.
I've an anterior pelvic tilt and this issue
So interest
I thik this explains "manspreading" :). I find it tiring while sitting to keep my knees close together, the hip flexor muscle gets tired.. what do you suggest? btw, you changed my life, 10yrs of the tight hip, psoas i couldn't keep my knees together and pull it to my chest without spreading it as the pain was unbearable. just standing on my left heal and taking a breathe got my hip in the position to do it. thank you! I'm trying all your exercises, but would love to know which is the most effective to reduce the tired feeling i'm getting in the front hip inner groin when sitting ?
Thanks for the explanation! I would love to know what's your history with that Brazilian flag! Cheers from Brazil!!
Are you sir familiar with the chinese practice of zhan zhuang and qua squat?
Hey Mr. Neal! I want to ask something important and hoping for your reply:)
Whenever I feel like I'm doing a technique correctly and feel an immediate change or improvement, I start to feel anxiety and uncomfortable afterwards for sometime. I feel like it's because my body hasn't been used to it for long?
Great video! I was curious about what your opinion is regarding prolotherapy for laxity especially for those who are patho PEC? I saw a doctor perform a prolotheprapy session for the upper cervial spine. so, would a treatment healing the unstability of the upper cervical instability contribute somehow to better grouning?
Hi Neal, thanks for another great video, I have a question, when doing the 90-90 hip shift, if it was done properly, does feeling the left proximal hamstring include both of the medial and biceps femoris in a proximal part? Or should u just feel the proximal medial hamstring (annihilating the bicep femoris)? Asking this because in left AIC the left bicep femoris was mentioned to be overactive
People are over there floating and without feeling his legs 💀
This is all very interesting - but what to do about it? (I watched through the entire video, and still am no wiser.)
I am so messed up. I have left hip arthritis so bad i can barely walk. It seems to be connected to my left back. Dr says DDD lumbar. I've had right knee injury recently whuch required surgery. Meniscus. All this sounds like it relates to all my joint arthritis and skelectal issues..but i am dealing with brain fog and have a hard time understanding. It's all do confusing. I don't have a lot of money nor time (job) to go see any more doctors and physical therapist. If anyone sees my comment and can offer a suggestion that i can do please help. Thank you and God bless you 🙏
Gold💯
Making my hamstrings stronger will fix the pélvic stability , i mean add strentgh training to hamstrings will help?
Hi Neal, could losing the correct proximal hamstring positions, directly or indirectly, cause piriformis syndrome and sciatica?
Oh, definitely. Once you lose pelvis position/stability, the right and left piriformins can becomes overactive/overused for leg movement, though for different reasons on each side.
Yes!! Are You try Goata?
Amazing
Neal, question for you. I am dealing with the same occlusion and vision issues that you experienced and am seeing a PRI trained DPT. I have a dentist working on a bite splint that will be ready in a couple of weeks, but curious for your thoughts on when I should engage the PRI vision D.O. into the process? Should I spend an amount time with PRI with the bite splint before engaging the PRI Vision DO, or should I reach out ASAP? I’ve heard you say the jaw affects the vision, so my thinking is that it’s better to wait a bit to hopefully get the jaw and neck muscles to relax some before seeking vision guidance?
Hey I understand your stance on the shoes, but do you have a shoe recommendation that has the heel cup and also the wide toe box? Thats the reason I like minimalist is the wide toe box. Bunions are not good as well for balance and proprioception. Any recommendations? Thanks
If one felt the hamstrings near the knees, and they were terribly weak, how would they approach strength training via leg curls? Should we train daily with low volume and intensity, space it out during the week, do a high volume training session one a week or something else?
Neal, any tips on costochondritis? Chest/rib pain? Can left AIC right BC pattern cause chest pain on the right side due to overactive scalene muscles pulling the rib cage up during inhalation? Would love to hear back from you, t thanks for the video!
It's certainly possible. If one or more areas of the ribcage spend too long in a non-expanded state, ribs get tight. You can feel how some people's ribs are unbelievably rigid while others are completely supple.
wouldn't the psoas be under active if your pelvis is forward? i don't get that the opposite would be true if you look at the muscle fibers. also couldn't you test if this was the case with a "thomas" test? from what i have gathered it is both the psoas and the hamstrings that together pull the pelvis in the correct position from each side.
i mean the excercise with the ball and feet towards the wall is great that you show! i have benefited greatly from it. but i can't understand how the psoas is not firing when you actually squeeze a ball between your legs. sure it is stimulating the muscle in a neuromuscular way
It’s involved in external rotation of the left leg and lumbar spine rotation to the opposite side, which is what is happening in the left AIC pattern. Inhibition in this context simply means reducing its inappropriate activity.
@NealHallinan aha so if I understand you correctly, inhibition of psoas in this sense of a left AIC individual actually means inhibiting the left psoas and activating the right psoas(with ball between legs)
Also that would then mean activating left adductor and inhibiting right adductor
In the context of the 90/90 feet on wall and hip lift, also to activate left hamstring and inhibition of right hamstring. In order to pull pelvis straight!
All these muscle groups then work In balance together to keep pelvis neutral and both feet straight 👌
A curiosity. Why do you have a brasilian flag on your office?
Sentimental reasons.
Hi, whats the name of the video which describes the chair exercise you referenced?
E essa bandeira do br ae atrás?
Bom conteudo
Saudações
I have no postural restoration therapist near me and I need serious help. What do you recommend?
Ok how to fix posture at home then
At what intensity do you recommend engaging hamstrings and adductors during supine 90/90? Maximal effort? 80%? Thanks.
the bottleneck is always the cranium for me 😑
The cranium will be the bottleneck for anyone who has cranial issues. It's tough.
@@NealHallinan any suggestion? No PRI trainers in my country, and every dentist I went to in the last years only made more damaged (even those trained in kinesiology)
Why do you stop flexing knees at about 90 degrees in the exercise where you lay over the pillows?
the country I live in has no such specialised person/supervisor etc to help with this issue and I do have this issue. What can I do?
So is it beneficial when doing a hamstring curl in general to make sure that you put something underneath your pelvic to round out your back I was taught the opposite