Survival, Spinal Rotation, Breathing, and the Importance of Staying on the Left Heel
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- Опубліковано 22 лип 2020
- Our ability to walk and breathe without compensation, our ability to use the ground and gravity to our advantage- is dependent on our ability to rotate our spine and neck without restriction.
An extended spine restricts rotation. Not a good situation to be in in light of my first paragraph.
There is nothing that will prevent you from losing rotation faster than the loss of left heel sense and the left AIC pattern. This video examines why this is so, and why I train the ability to "hold on" to the left heel sense rather than any transition from heel to midfoot to big toe during exercises.
I’m a Physixal therapists all your videos have been incredibly helpful for not only addressing my issues, but for also helping my patients, and exciting me for pursuing PRI for con Ed courses
I think this explains so much about my crazy symptoms right now. After a rear end MVA I've been getting worse and worse. I'm going to bring this up to my PT.
Mister Hallinan thank you for your videos, I hope you never stop do it.
Thanks, Khachatur.
I feel like your channel should have way more subscribers and views.
It should be in the millions, because this literally effects everyone.
Great that your channel is being recognized now.
You have a wonderful way of explaining the body mechanics that are keeping us from being in balance, it makes total sense. I have been struggling with hip/rib compression and thus the feeling of not breathing properly which leads to panic. My right hip is rotated up and shoulder down and back in a twist. I just now realized that weak abdominals have been key in this pattern but have not been able to see my therapist lately so I am working on standing sensory shift and engaging the left diaphragm more. It's hit or miss without proper guidance, but thank you for supporting the process!
Thanks for the kind words, Victoria. Yes, it's difficult without guidance. You could make the argument that the entire point of PRI is to allow you to feel your left abdominal wall, because that's the only thing that will guarantee you engage your left diaphragm. But to feel your left abdominal wall during techniques you have to have "left heel/ground sense", right arch/big toe "sense", strong and stable pelvis, an unrestricted ribcage, a relaxed neck, arms that can "reach" without using your neck etc..
Neal please make a video on posterior hip capsule stretch and steps to do it properly.
The genius of neal, thanks for sharing ur gifts brother, i just got a DEEP breath! :D
Ah, that's great!
@@NealHallinan Thanks man you are right though...its going to be a long journey to get out of this pattern and i sense its going to take weeks of training to rebuild my whole left side since ive done nothing but sit in a computer chair and barely any exercise for two years, all on me...it funny when i cover my right eye, its like im walking around blind...its been so long since i could use my left side...i was at the park yest training my left hip trying get some internal rotation back but like you said, getting AIR in to those back left ribs is the problem, they juts DONT want to relax so i cant get a deep breath like as long as i can remember.
Neal! Wow, what a lesson! Super helpful. You always do an amazing job at simplifying the not so simple concepts of PRI. Thank you.
Thanks, Jamil!
This video was really rich with amazing info and explanations. Thank yoi!
You're doing great work Neal, Matt Walden and his mentor Paul Chek have been incredibly beneficial in my overall level of health. Thanks for spreading this information with such passion
Cool. I heard Matt Walden speak at a PRI seminar. He was great. Smart guy.
wow! thank you. all my pain and problems make sense now
HI Neal , you are very very professional and unique!
Thanks for great video
I need to practice standing on my left heel but I absolutely trashed the joints and ligaments in that leg especially working on my feet dishwashing until it felt like I was standing on knives, so often my left heel can’t even bear the weight. But I’m definitely gonna bookmark this and give it a try once I’ve healed that leg up a little- spending all summer cooped up in the only room with AC is not great for the skeleton
Thank you! Lots of "ah ah" moments watching this!!
Great. Ah-ha moments are what make life so fascinating!
Same here!
Your lessons always blow my mind, thank you! I wish I found your channel earlier :-D
Neal.... your videos are fascinating.When do you find time to do all that research? I suspected long time ago that we move by 'the beat'. It always made me wonder (when playing football professionally) that training with some good music on was always kind of 'easier' and the flow of the training was much better. Little did I know at that time about frequency, vibrations, the vagus nerve and how it all can be synchronized together. Thank you Neal. And hope you are keeping well.
Well you can find the information about our internal metronome in a book called "I, of the Vortex". Parkinson's Disease causes us to loose that beat due to problems with the basal ganglia. So the beat is real.
@@NealHallinan Thank you. Your knowledge is a treasure chest of information.
I admire your effort. Can you please suggest sleeping position to negate the effect of the pattern
Anything except prone. I sleep on my side.
I am fascinated by this whole channel and it does seem to explain all my issues with tightness on my right side generally. I’ve sent you an email about consultation, would really like to get in touch. Thank you
I was doing a side plank knees bent, obviously I was doing them incorrectly b/c I ended up with more pain/discomfort. I need to lay off of them until I’m more sr]table unrotated.
Hi Neal, how do we get proper tone of the pelvic floor?
Thanks for these videos. Been doing the 90/90 hip shift for two weeks and can definitely feel things shifting. I'm also using single leg romanian deadlifts to hone in on the hamstring. Should I be avoiding side planks because of the spinal rotation from my lateral tilt... until I feel more balanced?
Side planks are difficult to do without the involvement of your back or neck unless you really know how to position yourself to inhibit the left AIC/right BC pattern. It took me five years of study to understand how to do side-planks effectively.
@@NealHallinan Thanks for the reply.!I've been suspecting it was the exercise that was sabotaging my other efforts!
@@NealHallinan Then things felt really bad for a while... and suddenly the last few days a looseness and realignment in my hips I haven't felt in years. A lot of tension is gone... thanks again!
what's a good way to loosen up - or turn off - your calf when staying on your heel? when I try to stay on my left heel (knees unlocked), i always feel my glute but my calf gets pretty tight and I end up getting knee pain...
just read your article on knee pain and I at least know not to stay on my left heel too long, as long as im in left AIC
Howdy Neal. How does having fallen arches contribute to being more vulnerable into falling into right AIC/ left BC pattern, and how would go about correcting those conditions?
If someone has true fallen arches, they may actually need orthotics to restore, or provide, proper ankle/foot biomechanics. In the absence of proper biomechanic movement of the ankle and foot, the rest of the body will go into extension patterns to "protect" itself.
Hi Neal, thank you for sharing. How about leg length issues, how do you factor that into afir etc. Thank you.
Most leg length discrepancies are due to the "patterned" position of the pelvis above them, so it generally doesn't interfere with anything. In fact, re-positioning and re-stabilizing the pelvis usually resolves the leg length discrepancy. On the other hand, if it's a real structural issue, then it may have to be addressed with orthotics.
How should you inhale during the 90 90 Hip Lift and Hip Shift ? Should your chest and belly rise ? And how should you exhale during pri exercises... Should you exhale forcefully and fast or gradually ? I hope my question makes sense. I have noticed that different exhalations give me different results
"Slow and steady wins the race". I'll make a video on that topic shortly.
@@NealHallinan thank you so much
ALL RIGHT ;)
Any reason a patient would have a high right shoulder with upper t-spine pain? Is this the opposite of what you are describing? He was given some supine belly breathing exercises with hips and knees at 90 degrees which helped the t-spine pain but the right shoulder is still high and the head is still rotated to the right. Thanks for all you do!
You do see that, but it's not the normal pattern. Likely an extra layer of compensation.
I have a question about this. When I walk I spend more time on my left leg. My right gait is shorter, but I also use a lot more my right obliques and right ql, they are very tensed up and sometimes hurt. My right shoulder is lower than the left one. So now I don't know clearly what kind of problem I have, I've seen my gait is more regular if I use my left diaphragm.
While you may spend more time on your left leg, it's highly likely that you are on your left leg in compensation, which isn't "true" left leg mechanics.
If you were truly on your left side, you wouldn't feel your right obliques and QL tensed up.
@@NealHallinan thank you so much for your help, you share so many good information and now I see I was hurting myself doing the wrong exercises trying to fix this. I feel so bad for working as a waitress and the disaster it has caused to my posture and muscles.
You talk of a reverse lunge on the left heel?
You’re amazing!
Neil, how does this cause the spinal extension? Mine is so bad that my ribs broke away from my sternum SUPER extended... I’m definitely going to work on evening out my gait, but just wondered how it progresses to extension, thanks again!
The pattern causes the spinal extension, or spinal extension is a reflection of the pattern. Addressing gait in the absence of a PRI program probably won't work. If you are in the US, you need to seek help.
Neal Hallinan I finally found a PRI guy here in Oregon where I live, he has started me at the basics of trying to fill my right side with air, saying that my right diaphragm isn’t working so my neck has been lifting my rib cage on that side, which is causing the pattern. But a lot of your videos say it’s from the feet/ gait... which my side foot has always turned out. Anyway, thank you for replying, I know you personally cannot fix me, and I have begun PRI treatment, but this has affected my entire life and I still want to learn everything I can about it.. specially the ROOT CAUSE!!! If I get past this, I’m helping people too. Love your videos my friend, thank you 🙏
@@Juggernaut365 Rod, in order to fully appreciate the situation you need to be able to "let go" of the idea that feet/gait are somehow different than your diaphragms/breathing. It's all "one". Your diaphragms/breathing are "one" with your feet and gait. It's tough to "see" that interconnectivity, but it's there.
You could easily say that your right foot is turned out due to your inability to breathe with your left diaphragm. You could easily say that your right foot is turned out because you use your right neck muscles to help you breathe. You could easily say that your right foot is turned out because your left hip is unstable. You could easily say etc...... Everything I just said is true because of the "oneness" of the body and thus I'm describing a right dominant human (left AIC right BC right TMCC pattern) that can no longer walk and breathe without compensation. PRI is just walking and breathing. Nothing else.
Hope that makes sense.
So before left zoa and left af ir and left heel, we actually need awareness and going slowly
Awareness and going slowly are the key to long term success. That's what I'm trying to get across through these videos. Most exercise and rehab is mindless rather than mindful. We all have to slow down and be more aware of how our body feels and what position it "likes" to be in. If you're not aware of your own body, no one can help you (not you specifically).
That's what my video about "Making New Memories" is about.
We have a saying in Eastern Europe: if you walk to fast you actually don't see where you're going nor the bounce the earth gives you when alternating body weight from foot to foot.
I’m suffering of right abdominal muscle cramps which are paralyzing and a soar left heel. Are these symptoms from this condition?
Sorry I should have said sore left ankle not heel!
It's certainly possible. The right abdominal wall gets very overactive in the left AIC right BC pattern.
Can right scapula be winging even if the pelvis is neutral ? I have been doing the exercises shown on your website for almost a moth now and my pelvis feels neutral but my right scapula still wings.
Yes. Like I wrote on that page, those techniques are simply a "beginner program", most people need more than those techniques. But in reality, I think the right scapula will always have a bit of "winging" to it, simply because of human asymmetry.
@@NealHallinan In your video - Should You Train Muscular Slings, you say that there is an anterior translation of the humeral joint because of altered force transmission and thus causing the scapula to disengage from the ribcage. This is due to a weakness in some posterior sling. So if my pelvis is neutral can i train these slings to get rid of the winging ?
@@Arjun-gk2dq You could certainly try.
So when walking you should stay on the left heel as long as possible?
Reginald Beard well, Postural Restoration techniques teach you to do just that so it normally isn’t necessary.
👏👏👏👀👌💕
strike with your left heel and chew with your left teeth because you suck at it. haha sad but true
You're a life saver, Neil! Thank you for sharing this information, God bless!🙏🏽