Quadratus Lumborum and Left Psoas Stretches for Pelvic Tilts
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- Опубліковано 4 лис 2021
- A common source of anterior and lateral pelvic tilts, and the low back pain that often results, is the right quadratus lumborum. But the QL is not the origin of the pain, it's just what hurts. So stretching only the quadratus lumborum will not be the answer. You have to take into account the position of the pelvis and ribcage.
The technique referenced in this video can be found on the Postural Restoration Institute website
www.posturalrestoration.com/c...
That position is called the Left AIC pattern as described by the Postural Restoration Institute. It results in a pelvis that is rotated in one direction. When this pelvis position goes on for too long, the right QL becomes overactive and starts to hike the hip up. But it doesn't work alone.
The psoas muscle on the left will always be overactive when the right QL is overactive. This is because both work together to keep the the lumbar spine and pelvis rotated to the right. This means that only addressing the right QL will have limited results. Whatever stretch you do must incorporate the left psoas, too.
Hey there, my name is Neal Hallinan.
The purpose of this channel is to help people understand and resolve chronic muscular and joint pain, primarily through the discipline of Postural Restoration.
As someone who lived with chronic pain for many years of my life, I know how debilitating and isolating it can be. But I also know it can be resolved.
I hold the following credentials:
Postural Restoration Trained (PRT)
Strength and Conditioning Coach (CSCS)
Licensed Massage Therapist (LMT)
Amateur Historian (AH, my own self-designation)
I live and work in the great state of New Jersey, USA.
I offer one-on-one training as well as online consultations via Skype. Feel free to e-mail me at Nealhallinan@gmail.com for more info.
/ neal_hallinan
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Subscribe to my channel here: / @nealhallinan
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For an example of typical exercises for a beginner program, you can look here:
pritrainer.com/pri-left-aic-r...
Please note, this is quite generic and not sufficient for everybody!
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...
My right shoulder blade rib and low back and cracked, popped and moved back into place doing this. I can feel all the muscles on my right side relaxing and seriously want to cry I’m in such relief. I was a long jumper from 9 to the 23. My college and potential pro career got cut short due to some injuries that I believe came from being stuck in this pattern and my right side just quit on me. I overworked it. The past 4 years have been miserable with all the pain, tightness, restless nights and being flat out uncomfortable 24/7. Hopeless that I’d ever feel ok again. After finding you a month or two ago, you’ve been a light in the darkness. You’re doing Gods work man. Thank you so much
I'm happy to hear that. There is a good chance that seeing a PRI therapist could help you further.
Hey man, I hope you continued to make progress and got back ro doing what you love! I've been in the same boat as you for the last 4 years (now 25). This has given me loads of hope. Wishing you the best in your health and development 🙏🏽
Ty for your post.. it is further evidence i have the same issue. Started doing this and i learned my right ql was not always releasing..
Good luck to you!
And thank you for this video and explanation.
I’ve suffered for five years with this ql tightness . You ‘re my hero . Thank you so much.😊
I'm very happy to finally find someone to address my problem with my pelvis and my left lower back pain,😊 I'm actually didn't start doing the tecnics to fixed but I know that this is what I'm looking for my problem. Thank you very much 🙏. I never imagined I will find someone explaining this particular problem 😅
Thank you very much, Neal!!! I wish all people suffering from pain to watch your videos🙏🙏🙏
Thank you.
This has become my issue from sitting so much. It started with the lock down. Thank you for the clear illustrations and explanation. You’re awesome. Passing this on .
I am crying from joy. Just heard something popped in my back. Thank you very much
I cannot thank you enough. Crying from relief. Thank you so much.
Baffled why this clip does not have thousands of views and likes. Brilliantly explained.
Thank you, Neil.
@@NealHallinan mate what you are teaching here i have never heard explained but i really believe it can finally help me to rehab and get back to normal physically. The lack of knowledge on this PRI stuff by majority of physioss, chiros, osteos, massage therapists i've seen them all over past 10years, is why after 10yrs of still trying to get fixed i'm still no where near better...infact getting worse. Its the first time ive heard the phenomeno of not being abel to feel the ground explained. I always tried to explain that i feel ungrounded like my pelvis is floating and one side doesnt feel same as other but no one showed any sign of understanding it lol. Let me know what i need to do to have a chat pls. I see some light at end of tunnel thanks to your works. Cheers.
This is perfect for getting the stretch in the upper left glute, again beautifully explained. It seems that there are a few people out there that are interested in helping others. Neal is one of them. 🥰
Thank you.
Right ql pain literally disappeared and after months of non-stop pain. Also felt my right shoulder pop. Thank you so much.
This technique is simply golden. I remember the first time I ever did it, I had this incredible kinesthetic sense of my body and brain(nervous system maybe) that I’ve never had in my life. It was so overcoming I had chills and tingling all throughout my body and a rush of happiness and a huge sigh of relief. Truly like magic. It’s been over 2 years since I’ve used this and I can’t believe I forgot about it because it turns out it still slaps just as hard! 😂 Sometimes you gotta take it back to basics
It accomplishes quite a bit when done correctly.
Thank you so much. I exactly fit in the pattern you are describing in your videos. I have sciatica/piriformis spasms (right leg), neck tilt, facial asymmetries, right QL spasms, SCM spasms, even have been diagnosed oromandibular dystonia with jaw deviation. I have always felt like my jaw deviation was linked to my bad pelvic position (that many physios said to me I had), but everybody I talk to seem to think I am just imagining it. Now I finally visit a physio in my country who came to the same conclusion as you. My body is shifted to the right. I have tried so many things in the past but thanks to you I now know what I have to work on.
I hope you find some relief with this new understanding.
I love these classic style Hallinan explanation videos. Keep up the good work.
Thank you.
🎉 Sir your are a legend, I watched the first half of this clip and started the exercise as you explained the importance of breathing, as I exhaled for 5 seconds and watched the clip to the end. I’m now walking around the house without that pain.
Beautifully explained, thank you!
Thank you.
Your reasoning for not bombarding us with exercises is amazing. You're a holistic healer. May God bless you!!
Neil, THANK YOU for all of the amazing content you create for free! Thanks to you and your videos, I'm now pursuing PRI; it's what I've been looking for ever since developing a passion for movement and wellness nearly 20 years ago. I hope to do an internship with you one day, assuming you ever decide to open up that possibility.
You have saved my life! Greetings from Brazil!
This is gold Neal!!! Thank you!
Thank you.
Informative video, thank you for taking the time to make it.
You're welcome.
This may sound weird but I’ve had this problem for a few years now. I was near my washing machine just kicking rocks and tried “feeling out” the different muscles in my body. I got into a weird crinkled position almost like the exercise and it definitely helped release some muscle tension. Now I have your video it’s much more detailed.
Thank you. Will go and look as it's very interesting, and I am constantly looking at the body as a complete unit and how to help it to unravel.
Incredible. Thank you
Great explanation, thank you!!
I often stretch my right QL, and then my left psoas, on a large theraball (the one people do abs crunches on), by lying on one of my sides and positioning the tension where it needs to stretch by feeling it and placing my legs and hip differently. But that always "fixes" me for an hour or so.
I'm going to try this new exercice today, I'm happy that you just taught me a technique that targets both sides AND breathing all while working the miscles, intead of just stretching.
I'm being repetitive haha, but again, very timely for me and a huge thank you.
I am so thankfull that your path is helping mine
Stretching doesn't "teach" your brain anything. You need to give your brain a reason to inhibit the Right QL and left psoas. PRI techniques are all stages of the walking cycle. This is something that your brain understands. If your weight is on your left leg and your left hip is shifted back (left stance), your brain knows to "turn off" the right QL because it's pre-programmed into human movement. You need to re-learn how to use the left side of your body correctly and the right QL with then only activate when it is necessary.
@@NealHallinan exactly yes. I've been slowly but surely changing my stretching exercises for actual neuronal exercises with you help.
You don’t know how useful you are…Thank you from India
Hello sir…You do 1 and 1 sessions??
Not online at this time. You could contact this gentleman:
www.fractalbiomechanics.com/
Keep posting content it’s awesome brother
Thank you.
There are no words, just a tremendous song!,,!,,!!!!
Pain in QL, Psoas, piriformis, hip flexors, rib cage, Lats, popping hip all on the right side. Been watching and applying video after video. I’ll try this and see. Thanks for this video. Hoping it’s the winning cure. Long time chronic pain here
🙏🙏🙏 very good explanation! ❤ it!
Amazing information
Everything you say from 14:20 onward shows that you care and understand what people are experiencing and sharing on and from your channel.
"You might not be right for that technique, or this technique might not be right for you at this point in time" is something some people don't understand.
You are not trying to just sell something and you are very hollistic. I like your work in that sense too.
People do not understand "being ready for a technique" at all. Neither did I in the beginning. But it's the truth.
@@NealHallinan I agree, I also wasn't ready at first either. It's all a learning curve. Also, most of the fitness business really is not helping with that, so it is a learning against the current type thing too.
I consider myself lucky to be enabled to "see on the other side of the mirror" on that point.
Thanks you guys. Can you do a new video on left QL Pain due to prolonged sitting? Thanks
THANK YOU 🎉
Thank you dr.
You're welcome.
Would be amazing if you could do a number of short, layman’s term ELI5 videos on these corrective exercises/strategies.
I understand what you are asking, but I don't think what I describe and show in this video can be labeled corrective exercises/strategies in the traditional sense of how they are used in the fitness world. What I'm describing is a total body/brain issue and has to be understood in the context of how our body's asymmetry influences compensatory breathing and movement for a given individual. So even this technique will not work if someone can't breathe with their left diaphragm. It won't work if their right glute is still too weak. It won't work unless they can hip-shift properly. The list is a long one. This is just one technique that can be used as part of a larger individualized program that addresses the need to inhibit an over-dominant right side of the body and re-stabilize a weakened left side.
thanks!
Thank you for this ! , a demonstration would be super helpful, it’s a bit tedious to follow along
I figured out they where my messy partners but you have deepend my insight and understanding. Thanks!!
I think most people have messy partnerships with these muscles.
WOW! Thanks so much for this, the QL is a mysterious muscle and so difficult to connect with for some TLC. So many QL stretches out there but nothing hits the spot quite like this one!!
I wanted to ask you Neal, I have been dealing with a weak right ankle for 10 years and am finally finding the right solutions for it. I suspect this weakness to that foundation of my right side has sent a lot of things off balance and is probably be the cause of my right QL pain - does that sound about right? I am addressing this with lots of side planking, some suitcase carries, strengthening right glute medi. Do you have any advice or things to focus on to restore balance? Thank you so much in advance and for reading!
The ankles can definitely influence QL activity. I think your exercise choices are more along the lines of traditional PT/training, which probably won't work. I'd recommend finding a PRI therapist to help you out. It's complicated.
Is there a video of someone performing this exercise please?
So good! I am a massage therapist and will be sharing this with all my clients with rotations (aka nearly everyone). I am noticing a lot more left posterior/right anterior rotations with my clients than the R post/L ant rotation. Do you feel like there is a common motor pattern that might make this more common or is it just my little niche of the world?
Any idea what exercises/habits might be causing this?
One thing I've noticed recently is that the hand in which I hold my phone while standing has a significant impact on on my ability to shift into left stance. Very interesting what over reliance on one hand or the other can do!
I realized the same thing.
Yes, that is "cortical dominance" in action. If you are right handed, your brain's left hemisphere is too active.
Hi neal, I really fit the description in the video regarding which muscles are tight, yet my pelvis is looking to the left. Could it possibly be another pattern on top of the left aic and right bc?
What excercises should I follow?
Thanks!
Could you make a video on how to isolate strengthen the left diaphragm apart from the right? As the left is commonly weaker than the right diaphragm. I am loving your content btw.
This technique does that. Any technique where you are shifted into your left hip and attain a Left ZOA (which is the vast majority of PRI techniques) preferentially uses the left diaphragm. That's the only way to somewhat isolate it.
Doing gods work thank you 🙏 crazy how this isn’t a requirement for physical therapists to learn. The info so limited out there
it all about positioning, get a 9 to 12 position in space with,( that's where all internal and external rotations are ) right shoulder , right foot in front of the left , straight. if you look at your 9 a clock turning your head your 2 o clock shoulder shoulde rbecome the 5 o clock shoulder while pivoting on the other leg....
Wish you would demo
Finally a great video and somebody that truly can explain how everything is connected. I´m two years post ACl surgery and heavy rehab where I had to rebuild my right quads and glutes after the surgery. Now I have tightness in my right side from the hip up to the rib cage and I´m shifted to the right, which drives me crazy. However it seems that my spine is visibly rotated to the left and my left lateral side is shorter compared to the right side. Does this fit the left aic pattern since it´s a bit different from your description in the video? I´m a bit unsure...
My guess is that you have some extra compensation going on. It happens. Underneath you are still a Left AIC.
@@NealHallinan For sure. Thanks for you reply.
I wish there was a practitioner like this around my area! I feel like I am backwards to everything he is saying, yet don't totally understand it. But my left side is compressed with my right side low hip/high shoulder.
Nice to listen consideration about Patho/PEC and this technique :) What about a video about your new splint or improved sleeping you had some time ago :)
Well, the sleeping is up and down. I'll talk about the splint eventually.
great video neil.
When you mention the connection between the right shoulder and left heel are you saying there should be connection between these two points...perhaps the spiral line that goes across the body from shoulder to heel in a diagonal fashion on the front side?
Yes, they are neurologically and physically linked.
Hi Neal. Thank you for you videos. I have questions. During PRI rehabilitation should we take a rest day or make exercise every day?
You can do it every day.
Hey Neal, you described my right QL issue to a T. I am a road cyclist. Seems that the technique work for me. My spine is curved, back is almost parallel to the floor, I push out with my hands etc. Obviously I am not push on a stationary, stable floor, but rather pedals. Any experience / thoughts? Thanx ~jay
Hi Neal, after watching all your content and self-explaining of your legacy and all the relations that you mentioned there, i had to went deep down to my mind and think about who i am really am. Tension, stress, breathing, how anatomy and psychopatological relations and reflections to the body. In the end it remind me to the Star Wars trilogy which is in this point of view the best movie ever. How on the first sight very special boy destroyed everything on background of fear(stress and anxiety). Then came the breathing part :) And in the end he finally faced it and realized, but it was too late for him. I think everyone, who is watching this channel, with you on the lead is kinda Darth Vader who disconnected from his mind and body and become manipulated by unfortunately something stronger than him. Thanks to you i've realized many things and the anatomy part is just a little excuse why it happened. But that common chain reaction and reflection to the body "the pattern" is amazing(and scary at the same time). I think you know what i am talking about because from your story and the way you talk and acting and presenting yourself you are the same or simillar case :) If it's not to late for me, it will be because of you. Thanks for that :) (If you find this comment to be too dangerous to be here, you can remove it of course :))
It's a great comment. I wish more people would understand what you wrote. Fear is definitely involved in all of this. It changes your breathing instantly.
Did you see my video about Darth Vader?
ua-cam.com/video/i61zI8VqhT8/v-deo.html
@@NealHallinan haha. I get what he wrote for sure. My stress patterns go away when I do a lot of zazen meditation. Only takes a half day or so. Anytime I do retreat with my zen group for a day or two I always feel better.
Fantastic reflection man!
Hi Neal. Wow, its funny and weird, but in a fact i didnt seen this video. I was at Tenerife in the shared house with my friend and i was in terrible conditition thinking and analyzing everything and doing breathing exercises recommended by you :) And then some of my friend made a joke that i am breathing like darth vader and then this relation came to my mind and realized it all. Funny that you have same video about it. Now i feel weird but i swear these my thoughts came from the mentioned story 😊 And..now i am going to check your video 😉
So true, some people spent decades learning wakanda language or blowing mine crafts better on the back of their hands but hardly ever known how to breathe better
Mine seems to be the opposite. Hurting on the left QL and external rotation on the right foot.
Thank you thank you thank you so much Neal! I was the typical over stressed right side body out of alignment. Was hurting so badly last night after a day of lifting heavy bolsters, mats and Sarape blankets not once not twice but 3 times. I was completely done and my lumbar spine and pelvis frozen. This video totally made sense to me as I over compensated the left side carrying everything on my right. I did these exercises just like you said and voila with my gate pose yoga I did earlier and these exercises I am at more than 90% recovered! This is amazing information. Please keep up the great work on PSOAS and QL stretches and information 🙏🙏🙏🙏💗🤗
You're quite welcome. I'm happy it helped. You may want to further investigate Postural Restoration to deal with your asymmetries.
@@NealHallinan will do. Thanks 😊 🙏
Wow, that worked really well. It feels like when I'm walking now my left foot stays in the ground longer then it usually does. How often can I do this technique?
Hey I'd love to see a video of someone with pain on one 1 side of back during walk weighted lunges. The kettlebell weight shift makes it worse as well as 90 90 lift offs on the right internally rotated hip.
Thank you for this information! Is it possible to have a tight QL and same side tightness in psoas? I feel pain in both the back and front of the same side.
Great content, Q what may cause hip snapping while doing straight leg raise on right side. Earlier it was only happening in my left side . Right side hip poping started after my right shoulder became tight . I feel my right leg is moving outward. Please provide your thoughts on this and solution to this.
I'd guess that your hip flexors are overactive, but I can't say anything for certain. Sorry.
I can’t even lie, 60 seconds of this technique had me ready for a nap. So winded.
That wouldn't surprise me.
But inhalation is active exhalation is more passive recoil of diaphragm / chest
Is this something any PT would know about or do I have to find a specialist? I have done PT for hip, knee, neck, and shoulder but it never helped. I’m only now figuring out they’re all connected to this exact problem and no PT has ever addressed this.
Hey Neal. This exercise seems to work a lot of chronic agitation that the others hadn’t found yet. Feel it from the back of my foot and leg and through my body all the way into my SCM area and left shoulder into my L wrist extensor area.
I’m curious if you have ever looked into studies on facial chains like the fascial trains book? I also personally use ELDOA exercises for certain places where I know I have chronic inflammation and disc issues. Those in combination with PRI help me to stay out of chronic pain, though I still don’t feel totally free in my body yet. I still fall out of alignment frequently and fight my way back from it.
I've done some fascial study, but I can't say Im particularly well read on the subject. Do whatever you find to be beneficial.
@@NealHallinan the eldoa really helps lengthen spinal segments that are compromised.
Posterior compression on the left upper back with an over active lat.. left aic or not?
Neal, I’m just wondering if you could solve this problem by strengthening the opposite side of the muscles which are the right psoas? If so, could we do the same with the upper back? In this case strengthening the left lat to balance out the right bc pattern?
That won't work because gym exercises aren't normal human movement. They are just gym exercises. Walking, which all PRI techniques mimic, are normal human movement that doesn't require conscious thought. No one teaches you to walk. You have to consciously learn to do gym exercises. PRI is not gym exercises. They are techniques to re-learn how to walk and breathe without compensation.
The right psoas doesn't need to be strengthened, it needs to be placed into a position (left AF/IR with right hip flexion and external rotation) so that it can "re-learn" how to be used appropriately while walking. It's a brain/movement issue, the muscles aren't the problem.
Would you advise against a pec doing this technique biasing the right side
Hii sir I'm suffering for APT and my legs are internally rotated can you explain about this please
i find myself using my right obliques as a compensation for hip flexion. After performing this technique or any technique that inhibits right QL/left psoas, do you think its wise to perform exercises that include hip flexion such as Split Squats (right arch referenced) or Staggered deadlifts ?
If you are overusing your right obliques (Right BC pattern), then your right glute may not be activating correctly for hip abduction and external rotation, which can also throw off how you flex your hips.
Hi I have my pain Ql on the right side
So which side do I do it on the pain side or left side thanks
Hi sir.when you bring your right knee up,should your foot be off the ground or should your toes touch the floor
What exercises? Im Brasílian help me please
I frequently get confused when trying to relate these techniques to the act of walking, in particular shoulder position relative to pelvis position. I think that generally the left hip shift is paired with a right shoulder forward and left shoulder back - which phase of the gait cycle does that mimic (if any)? Is the left shoulder back/right shoulder forward when you first land on the left heel (with the pelvis rotated to the right), and then as you move over the left foot the pelvis counterrotates to the left as the left shoulder moves forward/right shoulder goes back and the right leg swings forward? Or do I have some (all?) of that backwards? I don't know why I can't get this straight!
Thanks as always for a really informative video.
It's actually the transition "double-stance" phase of gait when two feet are on the ground at the same time and our pelvis is rotating to the left. We are trying to leave our right side and shift our body to the left. Our right arm is forward.
We are pushing off with our right big toe as our left heel has already hit the ground.
Very helpful, thank you!
Could a splint help with an unstable cranium? Btw thanks for all the videos, you are a life saver :)
Yes, that is what is often used for. An unstable bite/occlusion can create all sorts of issues
Hi Neal, quick question. Where does pri fit in with regards to patients with bulging and herniated discs? Where motor engrams are corrupted from pain. Great stuff thanks!
Well, if you think of the human spine: it has to flex/extend/sidebend/rotate in alternating cycles depending on which foot is on the ground during walking. When we are patterned, this alternation ceases. The spine gets stuck in one position, it no longer has two (alternating) positions. It no longer has a "left side" spinal position and a "right side" spinal position. It just has a right side spinal position (left AIC, right BC pattern).
Alternating cycles distributes pressure on disks evenly. The left AIC right BC pattern distributes pressure unevenly, and thus bulges and herniations are more likely because the pressure in always concentrated in certain areas. Getting someone alternating again is the goal of PRI and can thus relieve disk pain because the spine is no longer stuck in just one position. Hope that makes sense.
Hey Neal. I've been studying your videos for the past week now, trying to understand why my body is falling apart 😅. I've done all the tests, and I feel fairly far gone in this pattern (left leg is forward/ext. rotated, left meniscus medial tear/weak hamstring, right glute not firing, and it goes all the way up the chain to shoulder pain and neck tightness...). On the QL here, I CANNOT get my right glute to activate, it feels like my right QL just completely takes over for most tasks, and if not that it's my right hamstring/adductors. It leaves me with a very sore and tight right QL after work and the gym. Should I stop doing bilateral exercises completely (deadlifts for example) until I fix this imbalance? When will I know I'm on the right path to restoring some sort of balance/neutrality, from your experience?
Thank you very much in advance!
I hear you! I was a dancer and a competitive body builder and both those mess the QI and more...
How are you?
I’m doing this and I feel a lot of stretch so good. My condition is on the right side I have glutes, piriformis, IT band, and tfl on fire all day but my other pain is on the left mid back it’s shifted up it use to be lower back. So idk if I’m doing the correct side so I’m doing it on both side. Can you help? Idk which side needs more work or is weaker/tighter?
What if you have a right pec that is alot bigger than the left. The muscles on the right side in general are bigger. would balancing your muscles by trying to do pressing movements as well as pulling movements as best as possible in left stance take you out of the pattern by balancing the muscles? By the way my jaw points to the right and my teeth dont sit correctly but I remember how in a video you made about facial symmetry you mentioned feeling your left inner thigh and other muscles in left stance contributed to your facial symmetry that's why I'm wondering if prioritizing the muscles could help.
I don't think doing traditional weight training exercises would change the situation from a PRI patterning situation. When I talk about the left adductor, hamstring, glute medius etc... it's during PRI techniques which position you in a particular way for a particular reason. Very different situation than gym exercises.
Same procedure (just switch everything) for a tight left QL? Thanks in advance. I asl because I have tight left QL, tight hip flexors, tight right groin, tight right adductor. Its kind of like a jump from one side of the body to the other centering in lower abs. Nightmarish.
I have this issue on my other side. Can I reverse this technique for my opposing side? For my left QL and right psoas instead?
Is this for a tight right QL or should I reverse the position? My right QL is super tight. Thank you.
@NealHallinan if it’s the left QL that feels tight, would you just do this stretch/exercise on the opposite foot?
Can you permanently shift your pelvis and how long does it take to see results? Thank you for doing good work.
You can resolve the underlying right dominance that is causing the problems.
Hello Neal. I was wondering how I can check for this? Would x-ray for my full body let me know? When I suck in my chest & see my rib cage. I see that my left rib is more down than my right rib looking in the mirror. I was told by my RMT that I have anterior pelvic tilt & piriformis syndrome. When I have tight back I feel like it is my right QL usually where I lacrosse ball.
I received a spinal nerve block in my left L4. Did nothing to aleave pain because I believe it's my left psoas is very tight and inflamed?
Dear Neal,
I used to have a drop foot on the right side for a few months due to strong compression on my instep. Do you also agree that could cause The right TMCC pattern?
It could certainly add to the intensity of the Right TMCC pattern.
The left QL muscle is different than the right? In extreme pain in my left QL. I work in retail and I am standing all day. Hope you can help me. Thanks
Did anyone understand what to do?
I have pelvic floor disfunction and my hips and ql are too tight.I learned and do a lot of exercise and tech.I am doing exercise since 8 month.This exercise and your technique can solve my problem.What else would you suggest I do? I want to recovery my pfd and living my youth.. Thank you so much..
which book is that? could you please tell me.
Great video 👍.....what may be going on in right side of pelvis if external rotation is high .. but internal rotation is restricted..( completely) ...and hip feels like dropping or ilium moving outward (i.e right side open and left side close)....and on left side of pelvis also same thing happening......and ..if your answer is pec pattern .....then why I feel my right hip dropping and my right shoulder is high ......and this started after I started providing pronation with my right foot?. .........and what could be the solution........
My guess is that you have compensations going on, but everything depends on whether your body can get into a state of neutrality at the pelvis, ribcage, and neck. You can't know what is truly occurring until someone is neutral.
If you are in India, why don't you look up this gentleman. Perhaps he can help. I really can't answer your questions because I'm not there to test you.
www.fractalbiomechanics.com/
@@NealHallinan thank you
what if your left L5 transverse process is fused to S1? left QL almost constantly tight/locked/spasming
I have bunion on my right feet, can you tell me by that wich tilt I have ?
Sorry if I am trying to make it too simple 😊
Is it possible for the left ql to always be in an exhaled state?
Hi Neal, I have all all things related to left aic right bc but I have pain only in my left hip and sciatica pain down the left leg. Does this mean that maybe I don't have left aic?
Hello, I became confused on the part about rotating the right leg. Instructions say inward, but photo seems to show toes pointed out. You talk about internal rotation but then seem to switch to external rotation…. Please clarify.
Can this move be done in a downward dog? I got in a position where I was supported by my left hamstring and my right hand and my back wasn't in extension. Do you think that would work? I'm sorry for being annoying, i could just do it your way but i want to work it into my mat routine. Thanks.
I cannot usually side bend to the left. After practicing this exercise it allows me to bend to the left. I have no doubt that my pelvis is stuck to the right. I will be using this technique daily going forward as a part of my journey to restore my posture to neutral.
I’ll add one thing. My hip capsule on the left was super tight I could feel that immediately as you mentioned..Was an amazing stretch
What about left ql