The Zen of Neutral Spine.
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- Опубліковано 29 тра 2024
- 👉Previous squat video: • Releasing the Psoas an...
Squatting and deadlifting supposedly involves maintaining a neutral spine, but how do you know if your spine is actually neutral? What does a neutral spine really even mean in an asymmetric body? Most people are not actually squatting and deadlifting with neutral spines. They are actually in spinal extension. Postural Restoration has tests that show whether someone is actually in a neutral state of rest, or whether they are in an extended state of rest, which isn't really a state that you want to live in.
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I do nothing but unilateral work with dumbbells these days. You can get pretty strong without sacrificing your mobility. Honestly, barbells are pretty overrated for the average gym goer, especially if your goals are to build muscle and maintain your health, fitness and mobility into an old age (my specific goals).
Great video as always.
I agree. Barbells are very over-rated.
Wow, Neal! Your extended explanation of the neutral spine was incredibly insightful and thorough. You broke down the concept so clearly and made it easy to understand . Your attention to detail and practical tips are invaluable. Thank you for sharing your expertise and helping us all take better care of our bodies! 🌟🙌
I’m glad it was helpful!
Tensegrity! Love it. This word has been on my mind so much over the last couple of weeks. Thanks for the videos Neal, you've changed my life so positively by making your content.
Great video, I've been thinking about this ever since I found PRI, and I really wish more people understood this.
Super valuable info! You’re the best, Neal. “Tensegrity” is such a good word to use!
I wish I could say I came up with that, but the “fascia world” of Anatomy Trains has used that concept forever.
Amazing explanation as usual! Love your videos...so informative!
Glad you enjoyed it!
12:41 Hi Neal, can you make a video with example exercises you are doing in the gym?
go to his exercise playlist, there are already a bunch
Neal, I know you read a lot so I wanted to ask if you've ever read the book "Healing Back Pain: The Mind-Body Connection" by Dr John Sarno...It's all about TMS (Tension Myositis Syndrome) and how repressed emotions, mostly anger, or some kind of childhood trauma that we don't even know is there, cause our body to react through chronic pain, and when we realize those emotions are deep within us and work on overcoming them the pain disappears....I've heard many people having success with his methods... I think this correlates a lot with PRI and the things you always talk about...
Yes, I’ve mentioned that book in a few videos. In my video about anxiety from a few months ago I connect Sarno and PRI and anxiety/emotions. Might be worth watching.
Interesting video Neal! I'm curious to hear if you know about David Weck and his philosophy of functional training and what you think of this. He is mostly known for inventing the 'bosu ball' in the early 2000s and later 'rope flow', but he is also trying to popularize bilateral movement patterns in strength training, powered by 'the spinal engine' among other stuff. The things you talk about in this video reminded me of the things he preaches. I believe you guys could’ve had an interesting conversation about the body.
I have been doing PRI (not much lately), for over 2 years and something really interesting happened. I developed so much hyperawareness that I started noticing the energies that moved through and around my body. Am talking really really strong energy like it could not be unnoticed when I was still. To the point where it felt like my whole body was having sex with itself and was about to have an orgasm (but it wasnt like a normal orgasm, this was something else). Basically I realized that I awoke the kundalini energy just by the hyperawareness that PRI helped me develop, cause I have always been a sensitive individual, but now even more 😂. Even with all that, my jaw and cranium are still stuck. Ears and jaw mainly is where I feel all that energy got stuck and didnt travel up. I wanted to thank you for the content you put in here, and to comment on my experience cause its honestly so interesting
Until I got out of my cranial strain pattern, I didn't notice much in my own body. Then I became hyperaware. Overwhelmingly aware to the point of annoyance.
I've been doing the squat technique you teached in the video couple of days ago and the difference that I feel in my body is kinda astonishing. I've been dabling with PRI for couple of years now after I stumbled on your stuff and the squat exercise is kinda mind boglingly simple and effective. You mentioned that after getting neutral, you need to teach stability. How should I go about doing that? I'dd love to work with a PRI coach, but I'm in a kinda tight spot money wise and additionally I live in Finland, and there doesn't seem to be any certified PRI coaches around.
Hey Tommi, I am in the same position as you
I live in Sweden and the closest PRI coach is in Germany (Kazufumi)
I've been thinking of visiting him for a while now but, as you said, it's just a lot of money.
Since Finland is close to Sweden, perhaps me and you can split the costs and we can both fly there and go visit him? Let me know, I am down to do that!
Hello Neal, I need your advice. I absolutely love your channel - it made me realize that I have severe issues with my body and it affects my daily well-being. I feel I need a tailored medical advice - I am from Europe therefore impossible to see you 😅 How is your speciality called so I can find someone with that kind of knowledge? I have been to an osteopath, but nothing of such "diaphragm unlocks" or "posture checks" were done the way you show them on your patients. Thank you for your constant contribution, you are literally changing people's lives.
Great video 👌 i wasn't expecting you to go so deep but I appreciate it.
I don't go deep in most of my videos, though I would prefer to. My videos are quite superficial compared to how I think in reality.
@@NealHallinan We want the deep videos!
@@NealHallinan I suspected something like that. I know the frustration of limiting my language because how off-base most people's conception of a "human" is. It's difficult to convey this seachange when needing to explain so many concepts, like tensegrity, homeostasis, fascia, Buddhist concepts, placebo effect etc... being a human is so much more than how we are currently living.
Would love to see the chair you sit in and how you sit. Maybe you have shown this in another video? If so please direct me to that video, if not please make a video showing your sitting chair and posture please and thanks... You look very "hunched" but hard to tell... What does postural restoration say about sitting and "sitting posture"? Because we live in a sitting society. Thank you for all that you do and share Neal!
Hey neal how are u doing. Are u still out of pain?
Are u able to run and play sports and lift heavy things etc?
How u doing overall?
I'm not in pain. Haven't had any real pain in many years. At 47 years of age, I'm not really into running or sports. I dance and sing. I could lift heavier if I wanted to, but it's just not what I'm interested in anymore.
@@NealHallinan I see.
Thankyou for responding that's great to hear how your doing good.
@@NealHallinan question tho neal. When you had lateral pelvic tilt did your back muscles or hip muscles atrophy by ay chance?
Did you have like a hip or foot instability or like a unstable shoulder?
It's so curious that you said 'flow movement' which is what I called my business over 6 years ago when I completed the Anatomy in Motion training (and their Flow Motion Model). It's also interesting that you said salsa dancers are more symmetrical. I started all of my training to help all the incredibly locked up adult salsa dancers in the classes I was teaching. But also to help myself not have all the niggling aches and pains that none of the practitioners I could find were able to resolve. I loved your video showing how frontal plane can be restored by doing the bachata basic. (Also it's a 'buckminsterfullerene'. Buckminster Fuller was the scientist who named the structure, or whom the structure was named after.)
I talk about "flow" in respect to how the brain must sense alternating flow via the visual, olfactory, auditory and vestibular systems to produce alternating rhythmic activity. The salsa dancers aren't more symmetrical, they are still asymmetrical humans, they are less "patterned" than the vast majority of non-dancers I test. I would also mention that if the salsa dancers are doing a more "ballroom style" it likely won't be the same outcomes because the ballroom closed dance position is extension in nature, where as in non-ballroom (mostly On2 where I live) doesn't utilize an extension posture in a closed hold.
As a former powerlifter this video, for me, was essential to understanding PRI. i always thought straight back meant neutral, and i was really averse to rounding my back with the techniques. my issues are probably partly a result of lifting and explains why squats made it worse for so long. Other powerlifters are starting to pick up on rounding the upper spine while training.
I have some questions, what u think about pull ups and rows or back training in general, i ask because for example in yoga there isnt "back training" like pulling patterns. You talk about the damage about "pack your shoulderblades" and what u think about Zercher Squats and deadlift and some people lifting weights (heavy or not) Bending the back? Or lift like strongman grabing things like a "bear Hug"
What about the studies suggesting flexion as a common cause of disc herniations due the nucleus moving backwards?
Greetings from Brasil!
What are your thoughts on body weight exercises like pushups and pull-ups? They’re using both sides of the body at the same time…..
Idk whatnhe thinks of them but
There's offset push-ups
Pull-ups same things there's multiple variations
It's all about balance and your anatomy and if your doing it properly
Depending on the person and if you balance things out well I don't think push-ups should be a problem as long as u do them correctly
Like 3 seconds eccentric
Pushups with a rounded back and abdominal engagement are great. Pull-ups...if your back is arched....not great. If you can keep your abs engaged, no problem. It all comes down to extension.
@@NealHallinan agreed so many people still have a excessive arch during the push-ups
@@NealHallinanNeal, what's your opinion on the Jefferson curl?
Could,or have you done a video on the ALF appliance in regard to neuromuscular re-ducation and tongue posture, not expansion
I don't have any direct experience with ALFs for the purposes you mention. Sorry.
@@NealHallinan NP, what has your experience been with them? Or knowledge about them
Do you have any opinions on chiropractic biophysics? They use a combo of traction adjustments and PT to get patients in alignment and have published a ton of strong research showing they can achieve neutrality of the spine with that method.
So what do you think about calisthenics training instead of barbell training?
Would you say Chiropractors are a waste of time in "realigning the body" - whatever that means. I have a lateral pelvic tilt - left hip hike. Tried the traditional physio and muscle release but it never sticks. I am severely rotated and twisted throughout my body! Would a pri program help? Bit lost which direction to go in.
it sounds like it would man, give it a try you really need to see someone in person but at least do an online intake somewhere and speak to someone in person via zoom at least that will clear things up
Is it then that bilateral training on gymnastics rings is not "optimal" for neutrality or is the inherent instability of the rings a good thing ?
Neil,, i have an important question if I may. Lets say someone is in right sided pattern due to jaw issues. Lets say they are able to get a splint to turn them neutral. Do they still need to do corrective pri techniques if the splint turned them neutral? But they been suffering for years.
Thanks
Yes. The splint is just to allow for neutrality. You then have to work on restabilization.
Neal, a video how to inhibit left scalenes muscles please 🙏
Hi Neal, Your video was very insightful. Is there any solution not to extend? That's the balancing act.
Extension is fine as long as you don’t get stuck in it. We have to extend, but we also have to flex. We have to alternate between cycles of flexion and extension. Extended people have pain because they can’t flex their “extended system”, not because flexion is bad.
@NealHallinan Thanks Neal. I have a l4-l5 & l5-S1 herniated disk compressed on my right side. I have a Plantar plate tear and morton's neuromo on my right foot. Spine specialist says herniated disk issues can be fixed surgically, but before going that route, he asked me to fix my foot issues first. My podiatrist surgeon recommends surgery for my foot. I have always been very active, and for the last 8 months, my body has been breaking. I am not sure if my foot issues are triggering my back issues or vice versa.
Would you actually demonstrate how to do this neutral spine squat sometime soon?
The closest thing you’ll get to a “non-over-extension” squat is if you have adequate pelvic stability (as demonstrated by a passing Hruska adduction and abduction lift test) and also have the ability to feel your abdominals. Lots of people can say they brace their core, bc the squeeze their abdomen and feel something, but all they are feeling is abdominal activity in an extended state. Me demonstrating a non-extended squat wouldn’t look much different than anything else, and the reality is I’d still likely be extending bc a weight would be on my back.
What you think about doing a pri program when also doing sport as weightlifting where barbell movements are mandatory? Is it just slowing the time to make progression on pri and achieving neutral or is it so contradictory that is impossible to do both?
It's not impossible to do both, but it will depend on the person. It depends on how much instability some has, whether they are very flexible, whether they are stressed out, etc.... If you can pass PRI tests while also training with barbells, it's likely not a huge issue.
I love your comments here Neal. This leads me to ask the question, which are the pri tests one needs to pass@@NealHallinan
@@londri5660 Technically all of them, but the ones that can be the most stubborn are right leg abduction, right shoulder IR, and right neck lateral flexion (all of which have been demonstrated in different videos). When limited they indicate a body that has “returned to the right side”.
I try to open left posterior mediastinum and no matter what my left arm doesnt want to reach. Could this be because my left ankle is very tight and doesnt wobble?
I have a question: I have heard that different kinds of bites/teeth posture can have a domino effect on the posture throughout the whole body, but could wisdom teeth have the same effect? I currently have 1 wisdom tooth that's fully grown in the bottom right row, and I just now started to realize that my jaw is uneven, so I'm wondering if that can also cause other asymmetries throughout the body
I suffer for 5 years for psoas condition and what not, doctors cant find a thing, i gave up already, praying on god to take my life because i believe it is a sin to take my own life but i definitely would had i not believe so, no body can help my condition and i have yet to find anybody that was healed.
Can you explain more what is wrong and the symptoms I have a musculoskeletal condition going on and it’s brutal
Tensegrity? Can you respell the word please and if you dont mind share a quick meaning how you are using it?
Any thoughts on Functional patterns training?
I’m aware of it but that’s about it. If a movement based discipline doesn’t take into account asymmetry (which is the starting point of being human) I won’t be overly interested.
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Are there PRI therapists in united kingdom
You look great Neal! Really! I would love to connect with you! Whats the best way to do this?
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Hey Neal, still waiting for a response to my email...
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