Thanks, I am a PT student, I am struggling with the concept of anterior pelvic tilt and muscles weakness. I took notes of what you have explained while watching video, it’s super helpful! I appreciate it!
Awesome. I'm very happy to hear that. I found PRI about six years ago and immediately realized (though didn't understand everything) that my back pain was due to pelvic asymmetry.
Finally I have an explanation for why this happened! Injured my right ankle badly twice. The second time was a confirmed break. I suspect the first was also, judging by the gunshot-like noise. Have struggled with pelvic tilt, thought it was due to weight creeping up after my injury. But the strength imbalance makes a lot more sense.
The best explanation of the entire complex of the hips, glutes, anterior pelvic tilt etc. I've been struggling with this for years having pain down through my thigh. I've only recently figured out how to counter it.
Thank you. This is everything I've been struggling with for years. I had a PT who worked on me for hours with dry needling and kneading and it worked but then I would forgo the exercises and be right back in pain again, my left leg swinging around like a gate off its hinges. Never again! I'm binging these videos and doing the work
Could you please direct me to your resources how to fix this. You've described ALL of my problems. 6 years of seeing doctors and therapists, no one diagnosed it properly. Please! You are a God-send! How do I fix this? ♥️😇♥️
Ok, so I just had my chiropractor tell me this 2 days ago. And I had my pt tell me my left hamstring and left flute aren't firing. I've got hot burning pain in my left glute medius, and left inner thigh and totally instability on that entire left side, left ql also affected.I have no insurance and no one had been able to help me and this video explained it all. So where do.i begin. How do I strengthen this area? Thank you for this video
I wish I knew about PRI when I was a competitive salsa dancer. My L psoas, QL, rec fem and TFL were constantly a problem. I can't tell you how many times I went for treatment and it was the same muscles that they tried to release every time. It never changed. It wasn't until I started to understand all these patterns that now I can finally override my patterning and my environment. (I wish we could change the requirement for salsa dancers to wear heels. As a patho PEC who had challenging breathing patterns it would do a world of good to dance with properly aligned pelvis, ribs and skull)
Heels definitely aren't good. In my past, after teaching for an hour, I'd tighten up (because I wasn't grounded due to my cranium), but now I can dance for hours and be fine. Neutrality and stability are such a treat once established.
Awesome Explanation !! I I have a question , does that mean your right leg (hip flexor ,psoas , abductor) has to over work to overcome compensation? Because I always feel my right side more tight (especially hip flexor and abductor) due to APT
Hi Neal, amazing videos and explanation. I was wondering because I've been visiting several physiotherapists and they never seem to be able to help me. I was wondering if I'm in permanent right stance as well. One of the symptoms I have is when sitting, that I can't tie my shoe laces over my left leg. I can do this easily on the right side, but I can't right my foot over the left side. In order to tie my left shoe, I have to externally rotate my left leg to reach my left shoe.
I feel what you are mentioning all day for a few years :( I had no idea that tight feeling was due to my left leg always being abducted in order to stay straight.
Hi Tiffany. Trust me, it was a revelation to me as well (six years ago). It's important to keep in mind that you can't treat the leg, you have to treat the position of the pelvis by getting it into a more symmetrical resting position. That's what Postural Restoration does, restores the position of the "foundation", the pelvis, ribcage, and neck through special exercises.
Hi Neal, Thank you so much for these videos! I am definitely left AIC by what I have seen in all these videos. But it does not feel like my left psoas is overactive. Instead, it is the right side that feels overactive because it is clinching very tight and causing my right low back to hurt. My left side is definitely unstable and if I try to go over on the left leg, it sometimes feel like I will just fall. Sometimes I try to bend my left knee to brace a little better and get over to the left but my brain does not want to got over there. But I can’t really put weight on the right side either because the right hip is so tight that it hurts to put weight on it. So my walking is very choppy and short and I hang on to a rollator to walk. Does this sound like left AIC to you?
The left leg will often not raise as high as the right leg in a "straight leg raise" test. Is that what you mean? In this case, it's the position of the left pelvis that makes it seem like the left leg doesn't raise all the way. But in reality, if you are in the left AIC pattern, your left leg shouldn't raise as high as the right leg because the attachment site of the left hamstring on the left pelvis is more posterior than the attachment site of the right hamstring on the right pelvis. But once you reposition the pelvis into a symmetrical position, quite often the left leg "gains" more range of motion, but not because you became more flexible, but because the starting position of the left pelvis changed.
i have all discuused issue in right side my right knee hurt my leg is weak glute medius is week no strenth in leg hamstring elongated. any exercise to fix the right side please much appericate.
Another doubt: The Iliac muscle tightned contributes for an anterior pelvic tilt. This tilt can make a "longer leg". This longer leg couldn't make the Psoas muscle become streched/longer, due to it's insertion on the femur?
Great explanations! However, I was under the impression that with anterior pelvic tilt, the femur rotates medially, which makes sense as, like you said, in this position the iliopsoas and TFL which are internal rotators (also) of the hip are constantly short and contracted. As opposed to this internal rotation position, you are saying that the leg is turned outwards with an anterior pelvic tilt. Can you clarify please?
Ok. Now I’m sure I’m the left and not the right. My right hip flexors became very active p my ACL tear. Totally lost my quads and took forever to get them back. However, now my hips want to go to the left when I run. I was jogging 5 miles a day then dislocated ribs while laying floor. I haven’t been able to jog properly since. I need consultation. No Pt or Chiro seems to help. He does say I right pelvis anterior tilt. I have mentioned my right back to hip feels tight and it’s also the stronger leg but, that was my acl leg so, I don’t know.
By left groin, do you mean inner left thigh/adductors? In the left AIC pattern, the left leg is habitually stuck in a state of abduction and external rotation, so it is positioned away from the midline of the body. In this position the left adductor can be weak. Perhaps it's the left adductor that is painful as it attempts to resist this constantly abducted/externally rotated position.
I definitely have this but I see in other videos people end up with a lower right shoulder but I ended up with a lower left.. Any clue how this might of happened?
i tend to find that my left gluteues max is actually much more active and stronger then my right glutues max and my right hip flexors to be tighter along with tighter lats on the right side and plantar facia pain on right foot. is that normal in PRI? cause it has some of the symptoms of Left AIC, but also other things that don't add up.
Yes, it's normal. The left glute max is often strong as an external rotator of the leg but weak as an extender of the pelvis (posterior rotation), while the right glute is just the opposite, strong in posterior rotation but weak as a leg external rotator. So the weakness depends on how you've compensated and what movement you are performing. It's also possible that both sides of your pelvis have rotated forward so both glutes are weak.
In minute 4 you say that the glutes are both weak and tight. How do you explain this? Also, I am very curious as to the effects of all this on the right leg/foot. Thanks
The right and left glute can be weak and tight in different planes of motion. The left glute can be weak in hip extension but tight and strong in external rotation of the femur. All muscle function is tri-planar. That's why the same muscle can have different qualities.
my right hamstring elongated and when i am raise and down my right leg i can have flick in sacrum joint right hamstring so hurt and my right rectous femoris is so tight
4:17 Could you please help me to get this over? When two Insertions of a muscle become closer to each other does the muscle become tightened or weaker? Of course that if if becomes tight it becomes shorter and makes insertions come closer, but what happens if it's insertions become closer first? Can it also be weak (lenghtned or shortned) but in spasm/pain?
Hi doc - i have an anterior pelvic tilt - I release my Iliopsoas with myofacsial release and stretching and everytime I do this my lower back is absolutely killing me, my lower back is in pain now and feels uncomfortable to even sit. Can you explain this ? Would this be normal ?
I feel like I am learning a lot from your videos. Thank you. I have a question. I have discomfort in my right si joint. I went to chiro and he said it was stuck in reverse. Of course, they never tell you how to resolve the situation. So, based on what I am learning from your vids my left side is also rotated fwds. However, I was also told my right side is “hypermobile.” So does that mean my left si is strong than my right?
Can this cause scoliosis? i went to a couple of doctors so far who just seem to refuse to do a proper diagnosis for my case, they just see a slightly curved spine and they tell me i have scoliosis and i have to live with it forever! i'm sure that i never had it as a kid or growing up and i know people with actual Scoliosis who don't suffer any pain , yet i strugle all the time with just a slightly curved spine!
@@NealHallinan thank you very much for all the information you provide, i'm starting to believe that i have a left AIC pattern after looking at all the symptoms, they all match with what you say! the only extra is that my spine makes a bit of an S shape, i think it only makes sense that if the pelvis is rotated it will eventually rotate some vertebraes and the whole chain will go out of line. the exercises you provide have been very very helpful, a lot of relief and many happy cracks and pops. thank you again!
Hello Neil, Thanks for the details in the video. When you tallk about the left posterior hip capsule being tight, is it possible that this 'tendinous structure' goes through the left posterior mediastinum (as well as going through the left hips and down to the left foot and additionally, up to the left side of the head). The thing is I have done quite a lot of exercises from the PRI system such as Right Diaphragmatic Restoration, Left/Right Low Trap Work (standing resisted Low Trap press through). As well as some some other exercises that target the left hamstring and left adductors. But despite doing these I still find my left lower ribs are somewhat flared. I feel I have opened up the left lower-mid back because I can feel the ribs touching against that area (it feel like sand-paper or a very crystallized sensation) something which I had never felt, only after doing the exercises to open up this area. It's most probably a weak InternalOblique/Transverses abdominis weakness but Im just wondering there might be some internal organs stuck in the area. I have had quite a few teeth out earlier in life and I dont have much great "back teeth" feeling. Is there anything you can suggest to open up those left lower ribs so that it atleast starts moving and get more opening of the left posterior mediastinum because I can literally feel the left core muscles try to bring those left ribs down but something is so very locked up in the area.
Hello Ken. The entire left side of the body can often end up in a state of tension. There is always the possibility that an occlusion issue "ungrounds" you. The left side of the body needs compression through the hip joint so that the left posterior ribcage can open up. Sometimes occlusion issues, particularly lack of molar sense, can throw you back into extension, so the techniques don't "hold". Without examining you I can't really say for sure.
@@NealHallinan Thankyou Neil. I understand you regarding the occlusion issue and the grounding it provides. Even though I've been without the main molars for some a few decades now I try to simulate the action of "biting down" on the back teeth by keeping the jaw closed slighly or "visualizing' the amount of jaw closure I would normally have. You mention keeping compression through the hip joint to keep compression to open left posterior ribcage which I understand to keep yourself in flexion. When in flexion should you pressing through the heels when lowering the body or should you be pressing the sole of the feet to enable the compression to stay through the hipjoint?
Sir I m having an pelvis tilted forward and big belly...I am post acl n find difficulty in my right leg rather than left..I feel stable on my left leg more rather than right..and I feel my left hjammies are weak...so sir do I have APT Or not??
hello - i have lateral pelvic tilt and doing the PRi exercises and they help- but have doubts as well that i have anterior pelvic tilt does the four PRi exercices helps both lateral and anterior tilts?
You can't have one without the other. The pelvis moves in 3-D. A lateral tilt will also involve an anterior tilt. But all you are seeing is the visible sign of an underlying Left AIC, right BC pattern. You have patterns that are making the pelvis look tilted. You have to resolve the pattern, the tilt will then resolve.
@@NealHallinan thank you alot for your clarifications - yesterday i started wearing my eyeglasses again - i only have 0.5 degrees in one eye and always thought it’s useless to wear glasses- yet i started to feel that i have new pelvic muscles engaged since yesterday... i feel something is changing in my gait -
I feel my hips do have the left AIC pattern up into the thoracic so I seem to see/feel this happening but I'm feeling at odds with the left weakness with posterior chain completely. I have slight atrophy on right side on posterior chain (glutes/hams) but it might be because of an ankle impingement and more lack of full range of motion on the right side up to the hip. So not 100% sure on the full AIC. Short of testing is there any way to try and confirm some of this? I'm working off strengthening the left AIC and hope it'll all come together.
What do you mean by "I'm feeling at odds with the left weakness with posterior chain completely"? You don't think your left side is weak compared to the right?
@@NealHallinan it seems that my right side is the weaker side yes. Chiro mentioned some atrophy (thinner right leg) on right site upper thigh which I sense with that weakness. I just don't know if its a compensation thing or not. But the biomechanics of the LEFT AIC Pattern does still seem to be there. I physically see (laying down) my hips are rotated to right, thoracic seems to go left. I just don't know if its a compensation thing that's making it feel like I'm weaker on right side vs left since biomechanically I do seem to have the left AIC pattern. Its really odd and that's why Im asking further. Frustrating I feel Im 50/50 with answers! Your help is appreciated.
@@NelsonBiglar perhaps your right leg isn't necessarily thinner, perhaps the left leg/quads got bigger because they had to increase their role as stabilizers due to left hamstring weakness. This happens quite often.
@@NealHallinan ahhhh well that does makes some sense. Its certainly another way of looking at it that's for sure. Im doing alot of this myself with some muscle testing and exercises and stretches. Your videos and PRI has really helped in my understanding with the ZOA, LEFT AIC pattern etc. So possibly more anterior quad action on left going on vs weaker atrophy right side. So if anterior quads on left being are possibly overworking would that maybe lead to posterior weakness with right hams/glutes in some sort of contra lateral type pattern?
Great information! I have a question mr Hallinan. What exercise routine would you have someone do, that is stuck in left AIC, right BC pattern? I think that is my case (neck bent to the right, lower right shoulder, right hip high and back, left pelvis forward, uneven rib cage,..) I have been doing 90/90 hip shift and all 4 belly lift for 2 months and I dont see or feel a difference. Thank you.
Im in the same position. literally. Hurt my right knee and got arthroscopic and the recovery put me in the same pattern and month by month im working out of it. all of my pain is right ql being permanent turned on because of the left AIC pattern. right hip 1/2" higher. shoulder 1/4" lower. left hip forward. looking forward to Neal's reply!
Do you wear glasses, or have ever had any vision issues? Have you had major dental work, or do you have any missing teeth, or a bad bite (underbite, crossbite, overbite)? Do you have any foot issues?
@@NealHallinan Recently I had laser eye surgery but I wore glasses for 12 years. Nothing major done for my teeth, still have all of them but I do have overbite and flat feet. Thank you.
@@R3musaK If you live in the United States, I'd highly recommend you seek out a PRI certified physical therapist by checking the PRI homepage where you'll see a "Find a Provider" section. Vision, occlusion, and feet can all play a role in the inability to break out of the patterns and get neutral. This is where it gets more complicated and you'll need from someone who understands it all.
@@NealHallinan I dont live in USA and unfortunately there are no PRI therapist in my country. Is that dead end? I dont really know where to go from here.
@@quintessential5145 It's unabalanced and the primary muscles,- the left hamstring, adductor, anterior glute medius and internal obliques- are barely being used at all. The left side is being stabilized by the hip flexors and lower back muscles. All compensatory. Some people think they are strong on their left leg, but they aren't. They are strong through compensatory muscle function. Once I put them in true "left stance" they start shaking. Then they understand.
@@NealHallinan Sounds amazing..That is why my left SI joint stopped hurting.. Because I strengthen my weak left side on the wall with the 50/50 exercise.
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
So how do you fix it?
Thanks, I am a PT student, I am struggling with the concept of anterior pelvic tilt and muscles weakness. I took notes of what you have explained while watching video, it’s super helpful! I appreciate it!
You're welcome, Snuggly Lola. What I may talk about (from my PRI perspective) may not be exactly as it is taught in PT school.
amazing information. you have changed my life in 1 day. no more wasting money on PT, chiropractic adjustments and massage.
Awesome. I'm very happy to hear that. I found PRI about six years ago and immediately realized (though didn't understand everything) that my back pain was due to pelvic asymmetry.
Absolutely love it, i am myself physio student and your videos are absolute gold
Great. Very glad to hear that.
You just summed up my whole body!
Finally I have an explanation for why this happened! Injured my right ankle badly twice. The second time was a confirmed break. I suspect the first was also, judging by the gunshot-like noise. Have struggled with pelvic tilt, thought it was due to weight creeping up after my injury. But the strength imbalance makes a lot more sense.
The best explanation of the entire complex of the hips, glutes, anterior pelvic tilt etc. I've been struggling with this for years having pain down through my thigh. I've only recently figured out how to counter it.
Tell me
Hey how did you correct it?
Thank you. This is everything I've been struggling with for years. I had a PT who worked on me for hours with dry needling and kneading and it worked but then I would forgo the exercises and be right back in pain again, my left leg swinging around like a gate off its hinges. Never again! I'm binging these videos and doing the work
Have you seen any improvements since implementing this?
Could you please direct me to your resources how to fix this. You've described ALL of my problems. 6 years of seeing doctors and therapists, no one diagnosed it properly. Please! You are a God-send! How do I fix this? ♥️😇♥️
You are a real proffessor 🙏🙏
Please tell us what exercises to do?
Dude I feel each of these things. Appreciate the detail. Rock solid content
omg ... exactly what is happening to me ... you are a God sent person .. million liked to your video
How to fix it?
Ok, so I just had my chiropractor tell me this 2 days ago. And I had my pt tell me my left hamstring and left flute aren't firing. I've got hot burning pain in my left glute medius, and left inner thigh and totally instability on that entire left side, left ql also affected.I have no insurance and no one had been able to help me and this video explained it all. So where do.i begin. How do I strengthen this area? Thank you for this video
Thank you! very well explained.
So now what? No solution? Super cool.
Makes so much sense
THANKS FOR THE INFO BLESSINGS
This is great.
Now I know why I cant cross my left leg over right when sitting and its bc of hip flexors. Even after the 4 techniques
This is me 100%, what should I work on to correct this?
I wish I knew about PRI when I was a competitive salsa dancer. My L psoas, QL, rec fem and TFL were constantly a problem. I can't tell you how many times I went for treatment and it was the same muscles that they tried to release every time. It never changed. It wasn't until I started to understand all these patterns that now I can finally override my patterning and my environment. (I wish we could change the requirement for salsa dancers to wear heels. As a patho PEC who had challenging breathing patterns it would do a world of good to dance with properly aligned pelvis, ribs and skull)
Heels definitely aren't good. In my past, after teaching for an hour, I'd tighten up (because I wasn't grounded due to my cranium), but now I can dance for hours and be fine. Neutrality and stability are such a treat once established.
why does this pattern occur in the first place? thanks!
Awesome Explanation !! I I have a question , does that mean your right leg (hip flexor ,psoas , abductor) has to over work to overcome compensation? Because I always feel my right side more tight (especially hip flexor and abductor) due to APT
Amazing info...
Pleas also inform what type of exercise will help
& what sleeping posture to.practice in such condition? Plz help Dr.
Left AIC pattern left hip flexor strech??pls tell me sir...
can a pelvis posterior tilt happen with aic pattern
Hello sir, my right side is exactly what you discribe.
My right hamstring and right gluteus mediums is weaker and have smaller muscle mass.
Mine is the right not the left. How do we begin to recover from this?
Hi Neal, amazing videos and explanation. I was wondering because I've been visiting several physiotherapists and they never seem to be able to help me.
I was wondering if I'm in permanent right stance as well. One of the symptoms I have is when sitting, that I can't tie my shoe laces over my left leg. I can do this easily on the right side, but I can't right my foot over the left side. In order to tie my left shoe, I have to externally rotate my left leg to reach my left shoe.
Sounds like the Left AIC pattern.
I feel what you are mentioning all day for a few years :( I had no idea that tight feeling was due to my left leg always being abducted in order to stay straight.
Hi Tiffany. Trust me, it was a revelation to me as well (six years ago). It's important to keep in mind that you can't treat the leg, you have to treat the position of the pelvis by getting it into a more symmetrical resting position. That's what Postural Restoration does, restores the position of the "foundation", the pelvis, ribcage, and neck through special exercises.
Hi Neal, Thank you so much for these videos! I am definitely left AIC by what I have seen in all these videos. But it does not feel like my left psoas is overactive. Instead, it is the right side that feels overactive because it is clinching very tight and causing my right low back to hurt. My left side is definitely unstable and if I try to go over on the left leg, it sometimes feel like I will just fall. Sometimes I try to bend my left knee to brace a little better and get over to the left but my brain does not want to got over there. But I can’t really put weight on the right side either because the right hip is so tight that it hurts to put weight on it. So my walking is very choppy and short and I hang on to a rollator to walk. Does this sound like left AIC to you?
I found on the the left side also is that the hip flexor gets impinged. Its hard to raise the left leg all the way up
The left leg will often not raise as high as the right leg in a "straight leg raise" test. Is that what you mean?
In this case, it's the position of the left pelvis that makes it seem like the left leg doesn't raise all the way. But in reality, if you are in the left AIC pattern, your left leg shouldn't raise as high as the right leg because the attachment site of the left hamstring on the left pelvis is more posterior than the attachment site of the right hamstring on the right pelvis. But once you reposition the pelvis into a symmetrical position, quite often the left leg "gains" more range of motion, but not because you became more flexible, but because the starting position of the left pelvis changed.
@@NealHallinan thats right
Ok, so my previous explanation is usually what is going on.
What is the solution .?
Postural Restoration.
i have all discuused issue in right side my right knee hurt my leg is weak glute medius is week no strenth in leg hamstring elongated. any exercise to fix the right side please much appericate.
Another doubt: The Iliac muscle tightned contributes for an anterior pelvic tilt. This tilt can make a "longer leg". This longer leg couldn't make the Psoas muscle become streched/longer, due to it's insertion on the femur?
Great explanations! However, I was under the impression that with anterior pelvic tilt, the femur rotates medially, which makes sense as, like you said, in this position the iliopsoas and TFL which are internal rotators (also) of the hip are constantly short and contracted. As opposed to this internal rotation position, you are saying that the leg is turned outwards with an anterior pelvic tilt. Can you clarify please?
It will usually ER so you can walk straight without tripping, in response to the pelvis orientation to the right.
Neal ,but I feel psoas and hipflexer pain in RIGHT side....and LEFT side I feel loose....
Yes, that can happen. The right hip flexors are overused to stabilize the right pelvis/femur when the right glute is weak.
Ok. Now I’m sure I’m the left and not the right. My right hip flexors became very active p my ACL tear. Totally lost my quads and took forever to get them back. However, now my hips want to go to the left when I run. I was jogging 5 miles a day then dislocated ribs while laying floor. I haven’t been able to jog properly since. I need consultation. No Pt or Chiro seems to help. He does say I right pelvis anterior tilt. I have mentioned my right back to hip feels tight and it’s also the stronger leg but, that was my acl leg so, I don’t know.
very good. Any explanation why left groin could be involved and painful ?
By left groin, do you mean inner left thigh/adductors? In the left AIC pattern, the left leg is habitually stuck in a state of abduction and external rotation, so it is positioned away from the midline of the body. In this position the left adductor can be weak. Perhaps it's the left adductor that is painful as it attempts to resist this constantly abducted/externally rotated position.
Great video and wishing you a lot more subscribers 👍
Thank you!
Neal if the same muscle imbalance you have mentioned for left side happens on the right side then one should suspect right AIC pattern?
How do I stretch out the posterior hip capsule?
So where is the solution here ??
You'll have to watch more videos. It's not as simple as "stretch". It's a total body "pattern". It's more a "brain and sensory issue" than muscular.
I definitely have this but I see in other videos people end up with a lower right shoulder but I ended up with a lower left.. Any clue how this might of happened?
Could be additional compensation the PRI calls Superior T4 syndrome?
@@mogbob7336 ya I'm all sorted now.. A few specific exercises I never did before fixed me .. Really thought I was stuck like that for life
What exercices should I do to strengthen the hips flexors?
I would not do any exercises to strengthen the hip flexors, personally.
@@NealHallinan ok what do you suggest?
i tend to find that my left gluteues max is actually much more active and stronger then my right glutues max and my right hip flexors to be tighter along with tighter lats on the right side and plantar facia pain on right foot. is that normal in PRI? cause it has some of the symptoms of Left AIC, but also other things that don't add up.
Yes, it's normal. The left glute max is often strong as an external rotator of the leg but weak as an extender of the pelvis (posterior rotation), while the right glute is just the opposite, strong in posterior rotation but weak as a leg external rotator. So the weakness depends on how you've compensated and what movement you are performing. It's also possible that both sides of your pelvis have rotated forward so both glutes are weak.
That actually makes allot of sense thank you.
In minute 4 you say that the glutes are both weak and tight. How do you explain this? Also, I am very curious as to the effects of all this on the right leg/foot. Thanks
The right and left glute can be weak and tight in different planes of motion. The left glute can be weak in hip extension but tight and strong in external rotation of the femur. All muscle function is tri-planar. That's why the same muscle can have different qualities.
@@NealHallinan Thanks! Understood.
my right hamstring elongated and when i am raise and down my right leg i can have flick in sacrum joint right hamstring so hurt and my right rectous femoris is so tight
4:17 Could you please help me to get this over? When two Insertions of a muscle become closer to each other does the muscle become tightened or weaker? Of course that if if becomes tight it becomes shorter and makes insertions come closer, but what happens if it's insertions become closer first? Can it also be weak (lenghtned or shortned) but in spasm/pain?
Hi doc - i have an anterior pelvic tilt - I release my Iliopsoas with myofacsial release and stretching and everytime I do this my lower back is absolutely killing me, my lower back is in pain now and feels uncomfortable to even sit. Can you explain this ? Would this be normal ?
Still learning and figuring things out. Your info is great. Which video would recommend for tightness above pubic bone and tight adductors?
AWESOME!~
I feel like I am learning a lot from your videos. Thank you. I have a question. I have discomfort in my right si joint. I went to chiro and he said it was stuck in reverse. Of course, they never tell you how to resolve the situation. So, based on what I am learning from your vids my left side is also rotated fwds. However, I was also told my right side is “hypermobile.” So does that mean my left si is strong than my right?
Can this cause scoliosis? i went to a couple of doctors so far who just seem to refuse to do a proper diagnosis for my case, they just see a slightly curved spine and they tell me i have scoliosis and i have to live with it forever! i'm sure that i never had it as a kid or growing up and i know people with actual Scoliosis who don't suffer any pain , yet i strugle all the time with just a slightly curved spine!
Yes, the left AIC pattern can result in a spine that doctors will often label "mild scoliosis".
@@NealHallinan thank you very much for all the information you provide, i'm starting to believe that i have a left AIC pattern after looking at all the symptoms, they all match with what you say! the only extra is that my spine makes a bit of an S shape, i think it only makes sense that if the pelvis is rotated it will eventually rotate some vertebraes and the whole chain will go out of line. the exercises you provide have been very very helpful, a lot of relief and many happy cracks and pops. thank you again!
Hello Neil,
Thanks for the details in the video. When you tallk about the left posterior hip capsule being tight, is it possible that this 'tendinous structure' goes through the left posterior mediastinum (as well as going through the left hips and down to the left foot and additionally, up to the left side of the head).
The thing is I have done quite a lot of exercises from the PRI system such as Right Diaphragmatic Restoration, Left/Right Low Trap Work (standing resisted Low Trap press through). As well as some some other exercises that target the left hamstring and left adductors.
But despite doing these I still find my left lower ribs are somewhat flared. I feel I have opened up the left lower-mid back because I can feel the ribs touching against that area (it feel like sand-paper or a very crystallized sensation) something which I had never felt, only after doing the exercises to open up this area. It's most probably a weak InternalOblique/Transverses abdominis weakness but Im just wondering there might be some internal organs stuck in the area. I have had quite a few teeth out earlier in life and I dont have much great "back teeth" feeling.
Is there anything you can suggest to open up those left lower ribs so that it atleast starts moving and get more opening of the left posterior mediastinum because I can literally feel the left core muscles try to bring those left ribs down but something is so very locked up in the area.
Hello Ken. The entire left side of the body can often end up in a state of tension. There is always the possibility that an occlusion issue "ungrounds" you. The left side of the body needs compression through the hip joint so that the left posterior ribcage can open up. Sometimes occlusion issues, particularly lack of molar sense, can throw you back into extension, so the techniques don't "hold". Without examining you I can't really say for sure.
@@NealHallinan Thankyou Neil.
I understand you regarding the occlusion issue and the grounding it provides. Even though I've been without the main molars for some a few decades now I try to simulate the action of "biting down" on the back teeth by keeping the jaw closed slighly or "visualizing' the amount of jaw closure I would normally have.
You mention keeping compression through the hip joint to keep compression to open left posterior ribcage which I understand to keep yourself in flexion. When in flexion should you pressing through the heels when lowering the body or should you be pressing the sole of the feet to enable the compression to stay through the hipjoint?
Sir I m having an pelvis tilted forward and big belly...I am post acl n find difficulty in my right leg rather than left..I feel stable on my left leg more rather than right..and I feel my left hjammies are weak...so sir do I have APT Or not??
Hello Neal, what kind of stretches would you recommend to stretch out the left hip capsule?
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hello - i have lateral pelvic tilt and doing the PRi exercises and they help-
but have doubts as well that i have anterior pelvic tilt
does the four PRi exercices helps both lateral and anterior tilts?
You can't have one without the other. The pelvis moves in 3-D. A lateral tilt will also involve an anterior tilt. But all you are seeing is the visible sign of an underlying Left AIC, right BC pattern. You have patterns that are making the pelvis look tilted. You have to resolve the pattern, the tilt will then resolve.
@@NealHallinan thank you alot for your clarifications - yesterday i started wearing my eyeglasses again - i only have 0.5 degrees in one eye and always thought it’s useless to wear glasses- yet i started to feel that i have new pelvic muscles engaged since yesterday... i feel something is changing in my gait -
I feel my hips do have the left AIC pattern up into the thoracic so I seem to see/feel this happening but I'm feeling at odds with the left weakness with posterior chain completely. I have slight atrophy on right side on posterior chain (glutes/hams) but it might be because of an ankle impingement and more lack of full range of motion on the right side up to the hip. So not 100% sure on the full AIC. Short of testing is there any way to try and confirm some of this? I'm working off strengthening the left AIC and hope it'll all come together.
What do you mean by "I'm feeling at odds with the left weakness with posterior chain completely"? You don't think your left side is weak compared to the right?
@@NealHallinan it seems that my right side is the weaker side yes. Chiro mentioned some atrophy (thinner right leg) on right site upper thigh which I sense with that weakness.
I just don't know if its a compensation thing or not. But the biomechanics of the LEFT AIC Pattern does still seem to be there. I physically see (laying down) my hips are rotated to right, thoracic seems to go left. I just don't know if its a compensation thing that's making it feel like I'm weaker on right side vs left since biomechanically I do seem to have the left AIC pattern. Its really odd and that's why Im asking further. Frustrating I feel Im 50/50 with answers! Your help is appreciated.
@@NealHallinan I'm tearing apart this video to try and really determine more what's going on.
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@@NelsonBiglar perhaps your right leg isn't necessarily thinner, perhaps the left leg/quads got bigger because they had to increase their role as stabilizers due to left hamstring weakness. This happens quite often.
@@NealHallinan ahhhh well that does makes some sense. Its certainly another way of looking at it that's for sure. Im doing alot of this myself with some muscle testing and exercises and stretches. Your videos and PRI has really helped in my understanding with the ZOA, LEFT AIC pattern etc. So possibly more anterior quad action on left going on vs weaker atrophy right side.
So if anterior quads on left being are possibly overworking would that maybe lead to posterior weakness with right hams/glutes in some sort of contra lateral type pattern?
Great information! I have a question mr Hallinan. What exercise routine would you have someone do, that is stuck in left AIC, right BC pattern? I think that is my case (neck bent to the right, lower right shoulder, right hip high and back, left pelvis forward, uneven rib cage,..) I have been doing 90/90 hip shift and all 4 belly lift for 2 months and I dont see or feel a difference. Thank you.
Im in the same position. literally. Hurt my right knee and got arthroscopic and the recovery put me in the same pattern and month by month im working out of it.
all of my pain is right ql being permanent turned on because of the left AIC pattern. right hip 1/2" higher. shoulder 1/4" lower. left hip forward. looking forward to Neal's reply!
Do you wear glasses, or have ever had any vision issues? Have you had major dental work, or do you have any missing teeth, or a bad bite (underbite, crossbite, overbite)? Do you have any foot issues?
@@NealHallinan Recently I had laser eye surgery but I wore glasses for 12 years. Nothing major done for my teeth, still have all of them but I do have overbite and flat feet. Thank you.
@@R3musaK If you live in the United States, I'd highly recommend you seek out a PRI certified physical therapist by checking the PRI homepage where you'll see a "Find a Provider" section. Vision, occlusion, and feet can all play a role in the inability to break out of the patterns and get neutral. This is where it gets more complicated and you'll need from someone who understands it all.
@@NealHallinan I dont live in USA and unfortunately there are no PRI therapist in my country. Is that dead end? I dont really know where to go from here.
Neal, when is your birthday? Can I buy you a femur? So you don't have to use pens, pencils, eyeglass cases, random dowels, etc.
That’s so nice of you! Yeah Neal, you deserve it, you’ve given so much to your viewers!
Maybe a lumbar spine as well
How can a hip joint be weak?:/
The ligaments are stretched and the muscles are weak.
Neal Hallinan understood. So you mean the muscles that exert force on that hip are not balanced and so we need to balance them with PRI exercises.
@@quintessential5145 It's unabalanced and the primary muscles,- the left hamstring, adductor, anterior glute medius and internal obliques- are barely being used at all. The left side is being stabilized by the hip flexors and lower back muscles. All compensatory.
Some people think they are strong on their left leg, but they aren't. They are strong through compensatory muscle function. Once I put them in true "left stance" they start shaking. Then they understand.
@@NealHallinan Sounds amazing..That is why my left SI joint stopped hurting.. Because I strengthen my weak left side on the wall with the 50/50 exercise.
@@quintessential5145 The 50/50?
I find it funny you have a million videos on this but never teach us how to access for anterior pelvic tilt
It's the entire discipline of Postural Restoration.
pritrainer.com/pri-left-aic-right-bc-beginner-example-program/