What is the Left ZOA in Postural Restoration?
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- Опубліковано 14 січ 2019
- Nothing is more important than breathing.
It is the movement that sustains human life and is the foundational movement that all other body movements are based of off. There is nothing that respiratory mechanics (for good or ill) will not influence to one degree or another.
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Under normal circumstances, breathing takes care of itself.
But in modern human life, true diaphragmatic breathing can become challenged.
The ability to breathe with both the left and right diaphragms is dependent on the position of ribcage and pelvis.
Because the right diaphragm is bigger and stronger than the left diaphragm, all humans will have more difficulty using the left diaphragm to its full capacity, while we tend to overuse the right diaphragm.
Restoring left diaphragm function is key to resolving many types of movement dysfunctions and their resulting pain.
The position that enables the left diaphragm to function appropriately is called the left zone of apposition.
The Left ZOA is what all Postural Restoration programming is seeking to achieve.
If you can achieve neutrality of the pelvis, ribcage, and neck you will be able to restore the left ZOA, which give you proper diaphragmatic function of the left diaphragm.
But it isn't always easy. This video explains why.
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Hey there, my name is Neal Hallinan.
The purpose of this channel is to help people understand and resolve chronic pain, and to help them cope with the emotional and spiritual pain that often goes along with it.
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/left-aic-pattern/
• What is the Left AIC p...
• Introduction to the Ri...
pritrainer.com/right-bc-pattern/
• RTMCC Pattern Basics
pritrainer.com/right-tmcc-pat...
![ОРБАН приехал к ПУТИНУ и "отчитался" о поездке в Киев 😁 [Пародия]](http://i.ytimg.com/vi/_0ukDovOWq8/mqdefault.jpg)
Not all heroes wear capes :) Thanks for all your videos and hard work!
Thanks, TheGmiah!
This is my first week of exposure to your material. I'm already doing some of the exercises in your videos and I am seeing more progress in these couple of days than in the last 7 years of working with various doctors that couldn't see the underlying problem of left AIC right BC. Thank you thank you thank you.
I hadn't fully digested the basics. This is changing my life for the better.
I can't believe how when I come back to this video that everything continues to get more clear as to what my body is doing biomechanically. This ZOA, left AIC, right BC pattern is frankly enlightening!
Yes, because it's literally built into our very existence. It's only problematic when our normal asymmetry becomes extreme.
@@NealHallinan yes I'm really realizing how this has worked against me but now I can feel some great results. Still have what feels like an early heal lift on right foot which seems to be caused by a lack of full hip extension so I'm working on that. Maybe strengthening left ZOA will help that right hip I hope.
The quality of the accurate objectives for the restoration of ZOA is so deep and we really need to understand things like that! So deep!
Thank you 🙏
Neil,
I know I've met you at one of PRI seminar when you help to teach a class in Lincoln. I had the opportunity to work with Ron for ten years as a neuromuscular massage therapist. I've been listening/learning from you. You tend to make PRI easier to understand. I know Ron has a wonderful ability to put the entire body together with all the systems. What a wonderful gift he has! As I go through your recording's I hear a lot of how I like to teach my clients. What a refreshing gift you have. I hope I'll be able to take another class with you as the instructor!
Thanks to this guy I finally understand my body... It is hard, but at least I am moving forward...
Outstanding video and explanations.
Thanks Neal for your service to humanity!!!! I watch your channel for hours. Its taught me alot,.. I appreciate it Brother. God Bless
This video is gold,after viewing dozens of your videos..in this I truly understood whats truly this all is about..the subjective element was completely addressed in here.
Thankyou neal😊
I did this today. I could finally do the crocodile to the right with no lock up. Thank you for the videos.
Great info! The whole world needs to hear this!
neal, you're a saint!
Awesome content as always
Hello Neal, I'm a physical therapist that got into the field cause I was having all sorts of weird pains and no one could help. After finishing grad school I realized i was still in no better position to help alleviate my symptoms. Recently it got really bad and I was in hell for a whole year. Not just orthopedic symptosm but all the above. I found a PRI practictioner with one visits i felt like i was rebalanced. The practitioner i found is very expensive though and I cannot afford it. Any who after that first visit that set me off on a huge deep dive into PRI principles. Your page being one of the best sources of info i could find. Now that i understand it so much better. I am a CLASSIC L AIC R BC PATTERN. Every symptoms i had was related to just that. Ive been trying to get my stupid ass L diaphragm to start working for the past month and i'm already noticing sig improvements in the paresthesias in the R UE and L LE. I cant thank you enough for putting the info out there for me to really understand whats going on.
Thanks ❤🎉
Great video and explanation thank you very much!!!
You are quite welcome, Eldene. Thanks for the comment!
you're a healer
Neil, Just like to say that having learned something about this by watching Ron H, I find the clarity of your explanations absolutely wonderful. Ron tends to explain things like a physician - you seem to have really grasped a more 'man in the street' sense of how it should be understood. As a golfer with a very sore back (that is now slowly healing!), I'm immensely grateful. Keep up the good work.
Hello Graeme. Thanks for the kind words. I actually started the channel for that exact reason. To try and simplify the explanations for people trying to learn.
Golfers are fascinating to work with. So aware of their own body and it's limitations.
Spinal rotation is so important, yet so easy to lose when you are "stuck". And the amount of power that is generated through the golf swing....with loss of thoracic rotation......that can lead to some major back soreness!
I see a new vid every day of yours and thank god you have every part of my imbalance right…
Very interesting and very intrinsic part you have shown. ❤🎉
Eye opening
Perfect
Great!
thanks bro
What ranges of motion are restricted with this dysfunction present most often? What movement tests do you recommend?
Great video! Thanks for making this!
As always high quality video. A welnof knowledge. I wish I was livibg near to vookban appointment
One of the the important PRI videos IMO
It all goes back to the ZOA
Thanks Neal for the great explanation. Is there a way to release the left posterior mediastinum and the right lateral chest wall at home? I can feel both of those stuck and tender for me.
This was awesome dude🙌🏽🙌🏽
This is me!!
Does it matter if Im left handed?
I have a food osteopath
And Alexander technique
Breathing 360 has become a obsession .
Cold showers help.
Bare foot shoes after a grueling few months finally got new let's
I'm a professional opera singer and alignment 8s paramount for injury prevention and corect use of the body and true stamina.
I'm rambling a little.. so exited I found you..
Few years ago notice my small toes are not in line with the rest.
Google says might be to hip imbalance.
I getto work and after few months I realise the toes have turned in line.
Now my lower back began screaming of a kind of pain that could not be compared even with birth and I face birth to 3 children now teens.
MRI says I have 3 discs shrunk and one cracked long ago .How I went thru 3 pregnancies and until my 40 pain free is a mystery
Self awareness is so important. I realised I sleep bend in away that encourages my left side of ribcage to flare.. and that the pain in my upper neck was coming from me using my head pinned into the pillow turn in bed when in pain..
Anyway.....
I think people like you are forged in heaven for who would dare to understand the misteries of this majestic machinery of bag of bones that's us...
Kind regards!!!
What are some exercises that can help develop the left diaphragm? Can breathing from one nostril make a difference , in terms of how our body favors right side; such a curiosity for me as a Lefty. I do plan to read more on this topic, and I am glad I found your channel.
WOW - REALLY?! I've spent 12 years of my life studying posture and creating a business around it - master's degree in kinesiology, certified postural therapist, diaphragmatic breathing specialist and even a 3 year certification in medical qigong - - BUT YOU just described my entire issue in one You Tube video!!! Been seeing a local PRI specialist and doing right apical expansion and left IO/TA along with supine T8 extension - I'm hopeful, but so far my body still wants to offset right. How does one manage to get an online consultation with you?!
❤
Hey Neal. Your channel has been such a blessing to me. If you see this I do have a question.
About 10 years ago I injured my left ribs and my breathing was severely impacted. I never knew how to work on this until recently and your channel has been a big help in that regard.
When I do a lot of these exercises there is a gurgling/ bubbling under my left ribs/ stomache area on the inhalation. It is almost as if I am activating my diaphragm for the first time in years but I am a little concerned and hoping that this is not something to be worried about? Have you ever heard of something like this?
same
Just started PRI excersises, this happens to me also
I’m interested in this approach to postural recovery as I’ve suffered from TMJ and other neuro and musculoskeletal issues throughout my body. I’m not sure yet what the root cause of it all is yet. I’ve been to one chiro and they were able to discover that I had a slightly straight neck that curves to the left. At that time I was not having any other major issues outside of neuropathic pain all over my body. But now it’s developed into hip joint pain and other excruciating pains. I’m assuming this all started with my neck and jaw because I had no other symptoms prior. The chiro treatment I received was ineffective. But I’m open to trying other methods and the material you share makes a lot of sense according to my own observations with my body. Any words of advice in regards to seeking this kind of therapy would be greatly appreciated. Thanks so much!
Im just finding these videos and wow thank you so much. Things are finally making sense. So my left hip is definitely tilted and left rib is flaring. Question.. my right leg is shorter. Would that make sense?
Yes, that's all totally normal on a right dominant human (left AIC pattern). Right leg shorter/left leg longer often comes from a left leg/hip that is unstable.
What is your favorite L post mediastinum exercise?
It would be helpful if you could say what all those abbreviations stand for. Thank you. The videos are good.
Look it up 🤡
I really wonder how much unnecessary physical therapy people are undergoing when they really need to restore proper breathing mechanics. Neil, your videos are a godsend. Thank you 🙏
Physical therapy have been one, and are still one, of the biggest scams in the healthcare field. So often almost completely ineffective, especially for idiopathic pains and dysfunction. Luckily Ron Hruska and his disciples are now here to save us.
So if my rib cage is rotated to the left with my right side more forward and left side more back I’d do the opposite of this?
Can really tight abdominals restrict diaphragm movement?
Can left side 1st rib hyper mobility be related to this pattern of dysfunction?
for the tight left posterior mediastinum, would strengthening your left side of your core espccially your abs help internally rotate the left ribs, and how can you stretch the left posterior mediastinum?
It is elongated exhalation that internally rotates the ribs on the left side. All PRI exercises are doing this to one degree or another. Pushing into a wall with your arms extended as you inhale, effectively moving your ribcage backwards as you inhale, can open up the posterior ribcage.
Is this in regard to scoliosis
Would this be consistent with left tenth rib intercostal tightness (on lateral side) and rib subluxation and right 7 or 8th rib intercostal tighness lateral but more posterior and right elevated first rib also subluxating.
I can only say "perhaps".
It can definitely be consistent with the elevated first right rib. An elevated first rib can often be caused by overactive right scalenes and an overactive right subclavius. You might benefit from some manual massage of those muscles.
Hello dear, my right hip and back hurts. I had a protrusion disk but overall i Did al lot of things for back issues but still.. hurts after 3 years. And do you believe thats part of this pain? Involving sciatica, muscle tension?
many thanks for the amazing video, should i try to keep the left Zoa constantly close to the pelvic and use it just for exhalation ? even during walking? when i let the air pass through the left side, i feel discomfort in lateral side of the hip. your respond would be highly appreciated.
No, you shouldn’t have to think about it during walking. Virtually all PRI techniques are trying to get you the left ZOA.
@@NealHallinan what if my hip is higher on the left and ribs closer to pelvis too?
Yes I always feel like having to Drew the navel in in order to be able to breathe more natural. But I always thought if I'll fix my posture through yoga or movement I'll be able to breathe better. Is that wrong?
How do you inhibit the tight lateral chest wall especially the intercostal muscles?
pritrainer.com/pri-left-aic-right-bc-beginner-example-program/
scroll all the way down.
what if we have hyperkyphosis over the top of all that
Hey I have thoracic outlet on my right side. Do you have a video on breathing/opening up that area? Thanks!
pritrainer.com/pri-left-aic-right-bc-beginner-example-program/
What is a Left AIC OR BC PATTERN?
Does anybody else have ribs that look and feel twisted up/asymmetrical? Is it normal to have limited to no left rib expansion when inhaling in left aic?
That is normal because it's already expanded (in the front). It's not expanded in the back. That's why we need to expand the left posterior rib cage to get out of the left AIC pattern. What you are observing is the left AIC right BC pattern as it effects rib cage respiratory dynamics.
Key points 7-13 min. Feldenkrais is simpler and effective!
Neil I don't understand why the tightness is on my left lats and ribs and not on right... plz help
It could do that, yes. But I'm pretty sure there will be some other compensation going on up top, too (maybe neck area). May not be a simple solution so I can't say if supporting the right arch would actually help or not.
You refer to the left as this is a standard dysfunction. Why would it be the left or are just using that as an example to explain ZOA. This is really new to me so I'm curious about your explanation.
It all goes back to the left diaphragm being smaller, weaker, and with poorer mechanical advantage (attaches higher up on the spinal column) compared to the right diaphragm (which attaches lower). The influence of the right diaphragm (20,000 breaths a day) on spinal rotation causes our center of mass to shift over to the right, which results in the loss of the left ZOA and weakness of the left hip area (compared to the right).
If our left and right diaphragms were the exact same size and positioned the same, this rightward "pull" would not be there. But they aren't the same, not even close.
So we have a tendency to shift to the right and become too right dominant (regardless of handedness). That's why we have to restore the Left ZOA and generally not the right ZOA.
@@NealHallinan Neal Hallinan wow so is the difference with left / right diaphragm something having to do with organ placement? Why would this be the case?
I know a couple years ago in trying to figure out my own pelvis issues I've come to realize a slight turning right in my upper body? Wow I think this is what your saying here right? I always thought this pattern was more because I played hockey and was left handed strengthening my left side more cause this right turning of upper body. If this is more a ZOA issue then I need to dig deeper on this. Never heard of ZOA so thanks alot. It's rather complicated, any specific muscle energy exercises or MFR releases with retentioning that can be done to develop more symmetry?
Hello. Just saw this video. Thats what I have.What exercises do I do to correct that? Thank you
You can try some of these. pritrainer.com/pri-left-aic-right-bc-beginner-example-program/
I highly recommend watching as man videos as you can to get a sense of what is going on.
Could this hurt right shoulder (impingement) and left rib pain on the back side...?
The lack of a ZOA can absolutely cause right shoulder and left rib pain. The upper right chest/ribcage and posterior left ribcage are both "tight" when a left ZOA is lost.
Dear Neal i live in France, i have Big problem we haven't practitionner. I have written to Nebraska but nothing answer i have written in Berlin nothing answer. Please could you help me for an help in Berlin or other européen country (London or Irlande or Berlin or other ). Many thanks.
Hey Neil,
What exercises can I do to restore this permanently?
You can try starting with these, but read everything carefully and go very slowly. Every PRI technique is designed to obtain a left ZOA if done correctly.
pritrainer.com/pri-left-aic-right-bc-beginner-example-program/
@@NealHallinan
I find that what you are talking about perfectly describes my condition, yet it is on the OPPOSITE side for me.
I think it has something to do with an injury to the sartoris muscle on the right side.
If I fix my right bc pattern and left aic will the rmtcc turn off?
Maybe, but it's not guaranteed.
Is this a specific discipline of study at university ?
No. It's done through continuing education for physical therapists/massage therapists/personal trainers.
my left hip is higher and I have a curvature on the left side does that mean I have a left ZOA?
Iitgtel if your left hip is higher, then probably not. Neither hip should be higher. Your lower back is probably extended (over-arched)
Owowowowowow is your left leg also higher????
Hey you reading this,
Leave another comment so someone else can find it
Hello Neal,
great content, ty for your effort in explaining this.
I do have some questions.
Your discriptions of LZOA are actually congruent with my right side: My left anterior rips feel tight, I do have sensitive Intercostals on my left and the distance between my hip and the ripcage is smaller on the left side. Contrary my right ripcage is higher and more flared out . Disctance Rips and Hip is greater on right. Plus I do tend to stand a lot more on my left left leg. Does this imply I have right side ZOA?
Ty very much for your effort, cheers.
well actually it goes even much further then this: My left big toe is week and can't push as much, left hip ER is bad IR is good, right Hip ER is good IR is bad, my left hams are more active during numerous exercises (EMG), so is my left glute max during gate (EMG), my right glute med is weak in numerous exercises (EMG), my right adductor is more active during gate (EMG) but is weaker during exercise, if i sidebend right and breath my left ripcage feels constricted and my left scalenes hurt, right side nothing, sidebending to the right is actually limited in general as is rotation to the right side, my right shoulder is higher and my head is always tilted and rotated to the right. Im pretty sure I missed something. In my understanding most of this should actually be on the opposite side? Im really excited to hear what you think. Unfortunately the next PRI is more then 500 miles away.
In case you wonder, I dont have this organ to the other side thing =D
@christain are you doing any better?
Probably the most important PRI video...
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That's the 4th video of you that I watched, looking for exercises but in all these videos you just said the same thing and never showed any solution
I have over 100 videos all talking about Postural Restoration, that do include some techniques. It’s a discipline to resolve idiopathic pain.
How does one open up the right lateral chest wall? My right intercoastal muscles seem immune to opening up and causing lots of problems with right shoulder.
same here!
Most PRI exercises are designed to open a right chest wall because in true human biomechanics, the moment your weight is "truly" on your left leg, the right chest wall should open up, and most PRI exercises are positioning you to activate the left side of your body.
Some people are prevented from attaining "true" left leg stance due to a restricted tight right chest wall that won't let their upper body move to the left.
So if you have tried PRI exercises with no luck, you can try a "lat hang" type of stretch (keeping lower back round, not arched).
You can stand with most of your weight on your left leg (left knee unlocked and left hand holding onto a table) and "reach" straight up with your right arm as you inhale (but don't arch your back, keep it relaxed).
The important thing is to get air "in" to the right lateral chest wall through inhalation as your right arm is positioned away from your side. It is the inhalation aspect that opens up the right chest wall. I'll try to make a video about it shortly.
@@NealHallinan will look forward for it!
My left lower ribs stick out. Can this be related to weak diaphragm?
Yes, left rib flares are normal when you lose the left diaphragm and left internal obliques/TAs
@@NealHallinan thanks for the reply, but what do you mean "lose" left diaphragm?