Top Four Mistakes While Performing the 90-90 with Hip Shift
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- Опубликовано: 14 окт 2024
- Please read the description as it helps reinforce the contents of the video.
The 90-90 with Hip Shift is one of the Postural Restoration's most well-known exercises because it is so darn effective.
Not only is it used as a primary exercise for pelvic repositioning, it can also inhibit (turn off) the upper body patterns: the right BC and right TMCC patterns.
It can do this because of the POSITION the exercise puts you in. You ACTIVELY orient your pelvis to the left, which PASSIVELY positions your torso and neck into right counter-rotation.
To reiterate:
1. The exercise actively orients your pelvis to the LEFT, via your own muscular power.
2. Your torso orients into a "passive" position of counter-rotation to the right.
3. Your neck is oriented into a position of "passive" cervical sidebending to the right.
When I say "passive" it simply means that your upper body finds itself in right counter-rotation because of the active movement of the pelvis underneath it.
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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.
/ neal_hallinan
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Subscribe to my channel here: / @nealhallinan
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For further information about Postural Restoration defined patterns, check out these videos and blog posts.
pritrainer.com...
• What is the Left AIC p...
• Introduction to the Ri...
pritrainer.com...
• RTMCC Pattern Basics
pritrainer.com...
Such an underrated Channel, one of the few that actually understand what they are saying and don’t just prescribe “stretching” for everything that’s tight
Thanks, Scott. Appreciate your kind words!
Stretching is a dead end and hard lesson learned for solving these pattern issues. Wish I had just found this channel from the start or had a PT that understood this
as an old hand exercise scientist i've watched bazillions of theory-pratice clips over the years - gotta say this channel is one of the most comprehensive and on the money, props to ya man
Thank you very much. Appreciate it.
@@NealHallinan He's def one of the best.
Hi! Thanks for your video! Could you please specify the size of a ball? Here you say it should be 3-5 inches, while in the blog article you give 4-6 inches.
Thank you in advance
@@иванпетров-ы1ю2е probably depends on your specific bodies needs!
I have never been taught this or seen this. I could feel the burn.
2:40 90/90 Explained
4:25 Error 1 : foot placement
5:55 Error 2 : Don't push into the wall
6:30 Error 3 : Lower back stays flat on the ground
7:10 Error 4 : You must fully exhale and pause
Error 3 sound like it is an error to hold the back flat on the ground
You do a great job explaining the techiques!!!.Thanks
Very good tutorial!
This works actually. Thank you.
Every athlete and coach needs to start on this channel before they do anything else
Now I am big fan of you thank u neal
Thanks for the info Neil. Great explanations!
Sorry maybe I missed this ..but how long do you do this for? Or a couple reps together? Or just once a day ? This is so informative ..I have left hiked up hip..with tight right psoas. Upper thoracic scoliosis..tried everything but the pattern keeps coming back
Thank you for the clear and thorough explanations!
Thank you very much for sharing those great informations👏🏻
Thanks for explanation❤🎉
Neil is the best!!!! 👍👍👍
Thank you blonde stormtrooper.
Another extremely helpful video. Thanks Neal.
Thanks Neal for your tips!! Your channel is giving me hope for a body that feels like it is betraying me. It is helping. What are your thoughts on using the balloon along with the 90 90?
Balloons can help for most people. If someone has pelvic floor pain, it may not be comfortable.
Hi,
Your exercises worked well for my left back pain and anterior tilted left pelvis. Please, what exercises would you recommend for my right hip labral tear?
hi Neal. thanks for your detailed contents. I have a question. can I have a pillow under my head while doing 90-90? beacause I have a long neck and when I lie down on the floor without anything under my head my neck instantly bends and goes to arch.
Hi, Neal. Just found your channel and implementing your teachings has slowly helped with my issues. Just started doing this and learning about breathing and postural restoration from you and how important it is. My question I have is when I did the 90/90 on a wall when I try to left my right knee/hip up past my left leg I feel as if the hip is shifted but I can’t really see it in my knees the difference. Any suggestions? Thank you for your videos. And sorry about the long comment.
Are both your feet flat on the wall and parallel when you do the hip shift?
Neal Hallinan thank for your reply, Neal. I actually got it to work now. I was wondering if you could do a video on how you became PR certified and why. And if you would recommend it to other to get as well.
Very insightful! Trying to keep everything even isn't the key Im realizing, some things yes, but this theory makes so much sense. Thank you.
My pleasure. Thanks for commenting!
Hi great information how often should you do this and how long at the time. Thank you
Hi Neal - Thank you for all the terrific content you put out. When I perform this technique it is hard for me to keep the whole right side of my back on the ground. I keep my butt low to the ground and have no problem feeling my left hamstring, but the right BC pattern wants to pull me up off the floor on the right side, and I feel a lot of tension in my right SMC. I also feel my right anterior deltoid kind of twitch (no pain) as I struggle to keep my shoulder on the ground. Would love to get your thoughts....Thanks again for all the help you provide to so many of us.
David Peterson try sliding your left hand towards the wall, so it sidebends your torso to the left just a bit. Not too far. Just so your brain realizes you are in the left hemisphere and not the right.
@@NealHallinan Thank you so much for taking the time to respond. I will give this a shot.
How much do you charge for coaching? I live out in Hawaii, so zoom/ Google meet?
Wow. Thanks so much for all the specific guidance for these basic exercises🙏🌤️
Hi Neal! Thank you for the comprehensive info. Is it OK muscles around my left shin get very active (and tired) during the last couple reps? I feel the hamstring, as well
You really shouldn’t feel the calf/shin. It’s a sign of compensation
Hey Neal, is my right side of my lower back supposed to remain in complete contact with the ground during this excercise? I find that the hip shift portion might take away from that! Thanks
No, the low back on the right is supposed to move off the floor. You should only feel the left side. If you can feel the left lower back against the ground (butt has to be high enough so that hamstring has to turn on), then you know the air has to go into the right chest wall.
hi neal its better to use shoes or barefoot for pri exercise ??
Definitely another great video. Thanks for your time Neal.
You're welcome, Mitch
Hi neal, when the knee move up and down, does the hip move too? Like when the left knee up, the left hip will come forward?
Hi Neal, My PT has me doing this exercise with right arm reach. Does reaching with the right arm cause the rib cage to orient to the left again? (I'm about to go watch your "why we reach" video again.)
Yes, that's why the right arm reach is used, to orient the lower spine to the left.
@@NealHallinan Thank you. I'm still confused about right arm reach vs left, but that is not your fault.
Thanks for this Neal. I'm working with a physical therapist and your videos corroborate with what he says and teaches. I'm completely stuck in the left AIC pattern and my right shoulder feels as though it has given way to the ribs underneath and just dropped forward (like a rolled shoulder). Do you think this will return to normal if I combat the left AIC dominance? I feel like it requires some gym work to set my shoulders back instead.
As much as I love to lift weights, it's not usually a shoulder strengthening issue. It's about addressing a position of the ribcage that isn't allowing for proper right scapula position. The shoulder is at the mercy of the ribcage.
The right side of the ribcage often becomes deflated and needs to be opened up via airflow. If the right ribcage remains deflated, the right scapula doesn't have a proper foundation upon which to rest.
In regards to the left AIC pattern, if the left side of the pelvis is weak, and thus your brain will not allow your bodyweight to shift fully to the left, the right side of that ribcage never gets to fully inflate. So strengthening the left side of the pelvis and re-establishing proper breathing mechanics is what will ultimately allow the right shoulder to begin operating normally again. The right shoulder is the victim in all this, and ironically, it's rarely fixed by actually working on the right shoulder.
Hi..how yr progress going? Im having d exact same issue...my right shoulder roll forward really badly,it effect my neck position really badly on the right side..
@@hafizhadi8185 Hey. I haven't been that proactive of late but I am feeling change. I now understand putting the weight in my left foot with my legs slightly bent (to get the hamstring to do its job), which then opens the right ribcage up. It's a strange sensation but when I master putting the weight in the left I instantly feel the right ribs unlock and then I can pump the chest that side. On a long enough timeline I trust that this will set the shoulder back to its original position.
@@MarcyB tq 4 yr reply..i think i do it wrong, bcos i did not bend the knee when standing on my left leg..after i slightly bend the lefteg just like u said, i can feel my hamstring firing and i can feel my ribcage starting to allign properly..what i did, im standing on left leg with knee slightly bend, and i raise my right leg up and forward (without touching the ground),bring down left shoulder with left arm reaching forward to the right,bring right shoulder up and my right hand slight backward..is that right what im doing? Im afraid i made a mistake..tq for yr reply.
@@hafizhadi8185 Hi there, apologies for a late reply, just came back to this video. How are you getting on? It sounds like you're doing what my therapist calls the "Ronaldo" i.e. simulating the position of someone kicking a ball while on their left foot (ok, he isn't left-footed), which I do too. I'm back into the rhythm now and doing anything that involves getting that left hamstring on and firing, and breathing. Wall angels are good for me to open the chest and then focus on getting air into that right side.
Hello thank you for your explanation but I'm sorry for my lack of understanding since I'm not really good at english. If my right hip is higher than my left hip, should I do this exercise on both of my feet or which one?
Check my website for more details.
pritrainer.com/pri-left-aic-right-bc-beginner-example-program/
Hi, I watched several of your videos and you said everyone has pelvis rotated to the right. I saw physio recently and she said my right hip is high and my pelvis on the right side is tilted forward. Can this be true if I'm as you say pelvis rotated left? Should I still do this exercise as you described? Do you ever come over to the UK?
Great reminders! Thank you!
Thanks for the videos. I have been doing the 90-90 now for a week ,and I am having back pain in my lower back.
I do have some degree of lordosis , but I would think this would help it. Any thoughts?
If you are a PEC, then it won't work well for you. My website talks about the PEC issue. You'll hip shift with your lower back if you are a PEC and thus this technique won't work.
@@NealHallinan Well I just got results back from X-rays and I have grade 2 anterolisthesis of L5 n S1, as well as pars defects at L5-S1. This is causing me pain now.
Hi Neal! Thank you for sharing PRI... I have a L hip that’s higher than the R and this information has been a lifesaver for me.
I’m working with a PRI therapist doing the 90/90 hip lift with both feet (per her recommendation). I’ve been doing it 2x/day for the last few months and I am starting to develop knee pain. Any tips or insights as to how to avoid knee pain in this exercise? Thank you!!!
Without working with you directly, I can't really know what is going on. Have you ever considered switching to just a left hamstring 90-90? Perhaps the right hamstring is taking over?
Neal Hallinan I was doing just the L hamstring 90/90 from your video for a few months and then she told me to do 90/90 with both legs since both hips are rotated forward. But now after a few more months I have developed bilateral knee pain and she and I can’t figure out why. My technique is correct and I only activate my hamstrings. Only thing I can think of is overuse on my knees since I do it like 2 times a day.
@@NealHallinanyes me facing the problem right hamstring is taking over and my whole right side of the body are too tight vice versa left whole body are just type of going numb :( whats the prblem ?
Hey Neal recently discovered your channel, great and helpful content. Do you ever encounter instances of clients also seeing ibs/intestinal troubles with a left AIC? With my type of left AIC my left QL is always tight and left shoulder always lower (left side being squished). Could this cause large intestine issues, have you noticed this?
It's certainly a possibility. It would not surprise me if a left AIC, right BC pattern contributed to intestinal issues. If the human body is designed to have two "twist patterns", a left one and a right one, yet that same body only uses one of those twist patterns, there could easily be too much compression of viscera in one area of the thorax.
Trevor, you're not alone! I'm pretty sure a large part of my digestive troubles are being caused by or compounded by being stuck in left AIC/right BC pattern. I also have sensitivities to certain foods that I don't have otherwise. When I'm neutral, not only does my digestion go back to normal but I feel better overall and can think more clearly, etc. I wish that someone would look deeper into this aspect of things.
I definitely gave stomach problems
Hello, Neal! I know that this is a very important technique, maybe the most important one. But I have one problem. I try to get more air on the right side, inhaling, keeping the tension in the left side and this leads to a strong tension in the neck on the right side. I'm trying to stretch my right side a little more, but it's causing pain. If I normalize the left side, the right side will still remain tense? Thank you!
It means that you can't overcome the restriction from the upper right chest wall and right intercostals/abs. Make sure you press the ball with your left knee. Perhaps slide your left hand towards the wall a little bit to slightly "side-bend" you to the left.
@@NealHallinan Thank you so much Neal🙏, it really helped when I slide my left hand!
Sir thank you for this amazing exercise. But I still have a small doubt. My right side of the HIP is HIGHER. (Length of my right foot is lesser). So I have to do the same exercise? I read all the blogs of yours and I'm still a little confused.
thats just compensation. my right hip is higher too because right ribs are compressed because of this pattern
You mention that this exercise is supposed to antagonize the hip flexors. Does that mean there is supposed to be glute activation? I have seen several others who say that there should be slight engagement.
Neil, I’m a mess, I’m basically you when you discovered PRI, I need your help 🙏🙏🙏🙏
Could that cause right knee and right hip pain sometimes ( a chiro showed me that my left hip is higher?)
My left lower back hurts and I'm experiencing some redness burning in my feet. I do feel a hip shift when I walk. Subscribed and liked!
Joey Marino same here
@@ryuken8597 Hope you get some relief.
I wish you had more of a visual example during your explanation.
I am currently working on this exercise, I push the right pelvisforward on the right / right knee towards the ceiling, get the left hamstring on. but when I lift the right foot off the wall using the right quads I am not sure if my right side begins to drop back to the floor, is this just left oblique weakness and needs more strength to keep the position? I also have been told to reach my right hand toward the ceiling on the exhale, but won't this rotate the ribs in a different direction to what you mention in the video?
Do you feel your left hamstring?
The right reach is to help rotate the lower spine (lumbar spine and sacrum) to the left along with the pelvis, which is necessary.
It is the thoracic spine that needs to rotate to the right, but that occurs later on in a PRI program.
Hi Mr Hallinan .. this vedio was very beneficial and helpful thank you so much !!
I have two quistions please ! .. 1_ in general how long does it take to reverse the position of the pelvis in case the person with AIC pattern keeps doing exercises consistenly ?
2_ what is the ideal sleeping and sitting position for this pattern ?
The pelvis position can reverse very quickly if done correctly. Pelvis repositioning isn't the difficult part, keeping the new position is the difficult part if there are influences coming from higher up (ribcage and neck). I don't know if there are ideal sleeping positions. In sitting, you want your knees at hip level and feel your left "butt" bone from time to time.
@@NealHallinan what should we do if the neck is tight and ribcage.. Because i have issues with neck and ribs (harder to breathe)
Hi Neal. This took me a while to figure what I was doing wrong but I think I figured it. I can’t seem to shift without my right hip dragging the lower side of my right ribcage with the pelvis. Some muscle in my right hip causes this two areas to work dependently of one another.
So for example, when am doing the reaching with the right knee it feels as if this muscle (whatever it is) doesn’t let me reach just my right knee. It just has to drag other stuff with it. So technically I can’t shift. Cause in relationship to right side of my ribcage, nothings happening. Am just getting the left side correct
thank you neal. a question - is the 90/90 helpful even if you don't have full use of your diaphragm and can't get a full breath, assuming PEC is the issue?
Yes, but I'd start with a two leg version since you'd need the right hamstring, too.
On your website it says a ball 4-6 inches. I just got one that is exactly 6 inches. Im 5'6"; should I return it and get a smaller one? Here it says 3-5 inches. Thanks! About to go deep and fix this stuff for once and for all.
It is shocking that your standard chiropractor today does not understand this. I saw my chiropractor for 30 visits and he could not figure out why my pelvis was twisted
Mine does BUT ....
Do you see left legs bigger more developed than right legs in the left aic?
Sometimes, yes. Mine is. It depends on how people's legs compensate for the position of the pelvis. Not everyone compensates the same.
Yes..exactly..i have left aic..my left legs,thigh and even my erector spinae on the left much bigger compared to the right.
I have a question, my right hip is an inch or more higher than my left.. could you tell me how to do this?
Also, I have a slightly misaligned spine st the very bottom.
Please add some picture.and video in your blog...or explanation it would be better for us for undustanding
Thank uu
Can I incorporate a left side plank, and left adductor and left glute medius exercises with say band or cable? I'm in the gym a lot and looking for multiple exercises to get me back into a healthy position.
Theoretically, yes. But I'm not sure it would have the same effect as PRI exercises. There is so much going on "behind the scenes" with PRI exercises that it can't easily be duplicated through traditional exercises. I use PRI exercises for PRI specific outcomes. I use traditional training for strength and muscle outcomes. On the other hand, I do incorporate PRI principals into training routines, but I've been obsessed with this for six years so I know how to do it. It's not easy to do without lots of experience.
Neal Hallinan thanks for the response. I tried a few of the pri moves you recommended and the one where you lay sideways with feet on the wall and move back the left knee was joyously painful, felt tingly for about 10mins after. Will focus on these pri moves everyday now. Thank you for your service. I found your blog very comprehensive and it really expanded my knowledge on the condition. All other sources on the subject that I've been veraciously consuming fall very short of what you have provided. I will definitely be sharing with others. 👍
@@hwitehlaf4652 Thanks, man. Much appreciated. It can be life changing. It's just hard to do without professional help.
So far I understand it's right glute medius, not left that you need to exercise
If you have an anterior tilt, should you consciously flatten the back on the floor by engaging the abdominal wall?
I’m struggling to get into a PRI therapist in MN- I can’t be seen until July. I have SIJD, causes by repeated injury to the ligaments, and have been really struggling since September. Is there any way for me to determine my rotation pattern by myself, and make modest corrections to help me heal?
All I can say is that you can safely assume you are in at least the left AIC right BC pattern and you probably have pathology of the left hip (anterior hip laxity). As such, the exercises I have on my site could all be utilized. I can't think of anyone who can't benefit from a 90-90 with hip shift. The trick is doing it correctly. The exercises seem simple, but they are hard to do without an experienced clinician guiding you.
Neal Hallinan thank you so much for your response. I’ll go view more of your material. As an intractable pain sufferer yourself (at one time), I’m sure you understand how deeply I appreciate every bit of light shed on the subject. Do you offer phone consultation?
Thank you very much for your detailed explanation
You're welcome.
Hey Neil, is there a reason why the left lower / middle back cramps up during this exercise? I have a feeling it has to do with my lack of visual processing on the left and therefore my body doesn't want to move that way, but wanted your thoughts. Thanks!
It means your back isn't "letting go", the left AIC right BC pattern isn't "inhibiting". There are many reasons why that can happen
Can you post video with exercise how to perform it
I always feel the left adductor when doing this, frustrating!
You should feel the left adductor, along with left hamstring.
I always feel my left glute and sometimes only left adductor but not hamstring.
But my right side is forward and lower What should i do?
During this exercise is it normal for the left glute to turn on as well?
Yes, but make sure you are actively squeezing the ball with your left knee.
@@NealHallinan thanks Neal! Keep up the great work
How good does your hamstring strength have to be to perform this exercise?
It just has to be able to be recruited. It's not really a question of strength, your brain has just stopped using it.
@@NealHallinan interesting
I feel pain in my left side, feel like its nerve pain what exercises should i do in your opinion? Pain in left hip
When I start to do 90-90 position, my right knee is higher than left knee.what is the reason . please reply sir..
Should I continue to perform this excercise if I think I am pathological PEC?
I would do the two leg version for both hamstrings as a starting point. Make sure you can feel both hamstrings equally.
How to fix the rotation of neck. My neck is rotated toward right side. Pain discomfort in left side. How to fix this😤
hello - i have pain around the piriformis or gulte of my right leg when performing this 90 90
i have tried alot but its sill the same issue
and this pain is so bad is debilitating
what can be done
thank you
Would it be advantageous to setup with a slight side bend to the left or just setup neutral?
You could try it. Left lower back has to stay flat, though.
I've tried to assess for APT by using the ASIS/PSIS landmarks though I'm not sure if I found them.
I've theorized that when I use a standing posture at the computer of shifting all weight onto my Right leg that my Left pelvis will no longer shift forward. Comment?
Also, I try to maintain a Chin Tuck, tight glutes, and a PPT throughout the day.
Your Supine 90-90 with Hip Shift is suggested for how long and how many reps/sets?
You really shouldn't have to do any of those things "consciously" throughout the day. Posture is "autonomic", meaning you shouldn't have to think about it.
PRI techniques work at the level of the autonomic nervous system to re-program the way you walk and breathe (and stand) so you don't have to try and actively maintain a PPT/chin tuck. There is more description of techniques here:
pritrainer.com/pri-left-aic-right-bc-beginner-example-program/
Hi Neal, may I ask which video do we go to if we want to address knee issues (pain/catching)? The pain is in the left knee. Please and thank you.
What does it mean if you can do the exercises successfully using left leg but hardly at all if you so it for right hamstring. I.e. if do 90/90 with right foot pulling down into wall it is so weak you can’t hold butt up off floor? But when you stand up everything rotates to the right and right obliques etc are contracted?
Ideally you should be able to do it with both legs and feel hamstring engagement. In regards to what it means, simply that your brain isn't sensing the ground (in this case the wall) correctly or the position you are starting in isn't quite correct. Make sure you are wearing sneakers and sensing your heel when you do it and that your knee is in perfect alignment with your hip.
How about if the pelvis is rotated to the left backwards and down? What should I do?
hi i have a left hip hike would i still do this on my left side and does this help with lateral tilt? i also have been strengthening my glute medius on my left side and stretching my QL on left side and stretching my right glute to try to help it
Yes, always for the left hamstring. There are a number of videos on my channel as to why this is. If you watch the videos on my playlist that introduces all the PRI patterns, you'll see why.
@@NealHallinan also u mind checking out this link posturedirect.com/lateral-pelvic-tilt/ do you think this is any good. its what i have been following
@@NealHallinan would love your opinion on that website when you are free
All I can say is that I don't believe any amount of stretching or strengthening will change things long term. Lateral pelvic tilt reflects the inability to move equally on the left and right sides of the body. The only thing that will remedy the situation is re-learning how to use the left side of your body, but that requires brain motor-skill learning. Stretching does not teach your brain anything. Only purposeful movement will do that. It's no different that learning any other skill, I can show you how to do something, but ultimately it's up to your brain to learn it and make sense of it.
@@NealHallinan alright i will for sure try the 90 90 u provide in hopes to fix it long term then! thanks for the advice
Anyone know where I can get one of these mini balls or what they are called?
I seem to have the opposite if I'm understanding correctly. I've tweaked something rock climbing and now have my left hip and left shoulder lower than my right side
Hello Alexander. You may visually look different, but underneath is still the left AIC right BC pattern. Or perhaps PEC pattern.
I have severe left hip pain(doc says it's osteoarthritis) and tight right knee. Also my gait is off badly (right leg feels shorter). Will doing the 90 90 help my issue?
It certainly could. However, if you truly have arthritis, it can't help that. However since the exercise is designed to position the pelvis and leg optimally perhaps it could help indirectly.
@@NealHallinan I will give it a try. I know it may help my gait if nothing else.
Thank you for replying to me.
Does "keeping the foot flat on the wall" mean to sense the arch and heel of the left foot?
Just sense the heel.
Wish my body had a reset button
Should the left lower back be flat on the floor when exhaling (besides inhaling)?
Yes, definitely! Lower back should not leave the floor at any time.
Neal Hallinan can you please explain why?
@@sampPotter so your lower back doesn't arch when you inhale.
Neal Hallinan than why when exhaling?
Am I correct in saying if my pelvis rotates to the right as stated . My thoracic rotates to the left because of this .
I've been dealing with an off centred pelvis for a number of years and everything from head to toe feels off centred
Yes, pelvis orients right and thorax counter rotates back to the left.
Is this something you must do for the rest of your life on a daily basis?
Yes and you can go to a PRI provider and pay 200 dollars a session to get gaslight into new exercises
What do you think about kneesovertoesguy?
I don't know who he is.
@@NealHallinan This guy. There had to be a solution that achieve the same goal for you someone who can't come to you. ruclips.net/video/sG6yW7CYHnw/видео.html
Is it benifical or an advancement to use a balloon?
You can use balloons if you'd like.
Hi Neal how often should someone do the do the 90- 90 ?
Everyday my friend
@@JimmyVu415 got it Thank you
Can a person over compensate by doing this exercise too much? My chiro told me that my left hip was now lower than my right based on the position of my psis.
How is your progress now? Also did you see any difference in facial symmetry?
My pain has been through the roof. PRI exercises put me in their pattern, with no thought of muscular symmetry. I am currently trying to undo all of that.
@@lucysplonskhow do you mean? Can you explain what happened exactly and when you say with no thought of “muscular” assymetry
Why no foam roller?
Crazy...my hip, spine, and neck all have a left AIC pattern. The 4 PRI exercises should help bring myself back to neutrality right? Thank you 🙏🏿
Maybe. Sometimes things are more complicated.
What about the right foot? Do you touch the wall or not?
No right foot. ruclips.net/video/lufeNRZ306M/видео.html
@@NealHallinan Thanks for the answer..
I mean, when i shifting my knees , i pull my left heel down (the left foot touching the wall) at the same time the right foot out the wall (the right knee is foward but not touching the wall)
@@mohmostafa61 Yes, that it is correct. The right knee is higher but the right foot is not touching the wall.
@@NealHallinan thanks
Hey Neal. Is it normal to feel more work on the left glute oppose to the left hamstring when doing the 90/90?
That can happen. But you really should feel the left hamstring more. Make sure you are using a ball between the knees and gently press the left knee into the ball. Maybe that will help. Sense your left heel.
@@NealHallinan with the ball i felt pain in the left leg under and side of the knee??? What am i doing wrong?
Yes, I struggle with this too, I only feel my left glute doing this exercise.
Blood pressure shouldnt raise by holding breath for 20 reps of this and the others for the 3 second pauses?? I dont want to cause new problems
Andrea Herrera I don’t understand your question.
@@NealHallinan i know that blood pressuee goes up when u hold ur breath, so Im wonderingif by holding the breath in all the 3 second pauses, if it will cause blood pressure to raise
Andrea Herrera you are exhaling and then pausing before your next inhalation. That’s it. Or you can just slow your breathing down. The point is that people breathe too quickly and stay too “excited”. They can’t relax and “let go”.
@@NealHallinan Ok thanks for making that clear
In your experience with patients, could AIC cause libido loss & ED in men? Also what type of ball would you recommend for 90/90?
Damp Mosquito sure it could, but I think the bigger issue is more the chronic increase in bodily tension that occurs with strong patterns. Chronic tension/stress and erections don’t mix very well. A ball like in the picture
Yeah i think it does. How are you feeling
Well shit
You are an educator, however I am so confused with this explanation
Check out this video and channel.
Is anyone ever in right AIC left BC pattern?
Not that I've seen. Check out my "why you aren't a right AIC" video. Comes down to our internal organ placement and the larger right diaphragm.
I was one of those cases as I do not have a ligament on the left big toe. Managed to cut it by accident in a milk bottle when I was a kid. That turned my into astigmatic , until i found Neil... my eyes get better by each month now since started to exercise like a mad man..
Sie bräuchte jeder in Deutschland
You pause to frequently just get to the point
should the left butt be touching the ground when i lift the right leg?
Your left lower back should be in contact with the ground.
thank you so much ... your exercises are life savers ... i have occlusions zone on my right side only .. after getting them fixed/arcylic splint and doing your exercises for 2 months, I want to do consultations with you hopefully if your free.