Left Anterior Glute Medius Difficulites During PRI Activities
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- Опубліковано 12 сер 2020
- When trying to inhibit the left AIC pattern, the hip/femur muscle that is most difficult to recruit and experience is the anterior left glute medius.
pritrainer.com/pri-left-aic-r...
It has to be used, along with the left adductor and hamstring, to stabilize the left leg during single leg stance. That seems simple enough, but it's really not.
The only way you can recruit the left anterior glute medius is if the right BC and right TMCC patterns are inhibited at the same time. You can't shift fully to the left if the dominant right side won't let go.
pritrainer.com/pri-left-aic-r...
Ohhh man, you have no idea how many years I have this problem for. I am 24 and I was combating back and hip pain since I am 11. After ~9 years I got to the point where I was painless and since then I thought it could not get any better after 20 yrs old - I must say I normally lift at the gym the only exercise I am not able to do since I am child are squats. (I had my left shin broken in 3 places when I was Ice skating at 7 yrs old and again when I fell at 9yrs old. 3 months of cast 1st time and 1,5 the 2nd. I always thought my left side is much impaired becuase of trauma and generally my hip is a bit internally rotated while my left foot rotates outwardly).
I was sure that my leg didnt heal properly and it grew a bit tilted. But this weight shifting thing is just such an amazing AHA! moment. Immediately after ~3 minutes of fully putting the weight on left leg my left erector spinae started sort of cramping a bit and then I could se it twitch in the back mirror before it released a lot of tension. I am now going to continue researching this and exercising the hell out of your cues and lets see if somehow miraculously my left glute fires up, the hip rotates outwardly and feet goes straight - although highly unprobable since it was like this since I can remember.
Anyways, cheers for your contribution and for making these videos, I am sure you already helped a lot of people.
This is me!!! Neurosensory problems for 40 years after horse accident.. thank you so much!
Never had a video speak to me so much in my life
After probably like 20 mins trying. I finally got it activated. My god I can't believe how weak it is. Thank you Neal!!
what "technique" did you use to make this happen?
What technique??
What technique?
Gold without robbing a bank ;) Thank you.
I needed to find this video. I’ve been struggling getting to my left side for this very reason. Gotta restore left zoa.
Thank you for your knowledge, Rebeca
Thank you for the free information.
Thanks for simplifying it to help me know where to start and what to mentally and physically focus on... Glute Med!!!
It's terrifying . When someone speaks and talks exactly to your issue . I'm using his programme whilst continuing the Corexcell. There is hope for my life
12:34 I saw this video adore and when he use tidied my three major hip issues there it was chilling
@@omalone1169 Thank you so much for the Corexcell reference. I will check that out as well and add it to my Neil PRI exercises.
great vid as always
Took some time to really take in what you was pointing toward, I got there, followed the instructions and had some success, minor but progress, thanks heaps buddy
Finding a PRI therapist would probably be more helpful than the generalized information I can give on this channel.
@@NealHallinan PRI hasn't reached the Southern Hemisphere yet but thx all the same
Very nicely explained the facts
Great video. All of the examples were really helpful. Though the variables to work through are over whelming - realizing the restrictions on the right is an eye opener. Been focused on the left side only.
It does seem overwhelming in the beginning. Eventually the "a-ha" moments add up and everything becomes more clear.
Yes, mostly right side restrictions, but also left posterior hip capsule and left posterior rib cage. I just tell people to think of those two areas as being part of the right sided pattern, because both are likely restricted when stuck in right stance.
Amazing! Thank you!
Glad it was helpful.
glute medius is actually antagonist to itself at 90 degrees of hip flexion
split squats can work and standing hip approximation or hip hike work great here
so can backwards sled drags back and to the left or right to left
Just been following your videos and learned a few things about my body which had been puzzling me for a while so many thanks. I'm very left footed but also much less stable whilst in single leg stance on my left leg which always confused me. Now I have an idea why! I have a hip hike on my right hand side and a swayback with forward head. I really notice the side tilt when I'm kneeling. Left side is open whilst the right pelvis and ribs and much closer to each other. I feel "glued" through my right side. Abs, quadratus lumborum, psoas, hip flexor, everything which I put down to how I used to watch TV when I was younger. I've done Gray Cook's FMS shoulder test (if you know that) and my right shoulder flexibility is really bad compared to the left shoulder.
Looked at the tests you did in this video with the woman and I couldn't leg my left leg adductor down without forcing it and I could feel the tightness in my right hand side. The right leg adductor had no problems sinking down. Just started your 4 exercises and they're really tough but I can just do them. Amazed how hard they are when they look so simple.
In the left AIC pattern you describe, does the ribcage counter rotate in the opposite direction to the pelvis? So that, if the left pelvis rotates forward, will the right ribcage rotate forward to compensate? It feels like this is something the body would do to be "straight" but I find it hard to gauge by just observing myself. I do notice when I've done upper body rotations to the right (both legs rotating to the left to the floor, right arm falling to the right to the floor) that it feels a bit stiffer than it does in the left. Is this something that's separate to the left AIC pattern you describe which I would need to separately address, or is it in your opinion, all part of the same left AIC issue?
Many thanks
When the left side of the pelvis comes forward (left AIC pattern) it results in a pelvis/lumbar spine that is oriented to the right and weight generally shifted over the right leg more than the left. The torso and neck then counter-rotates back to the left so that you can walk straight.
I cannot use/feel both right and left anterior glute medius for internal rotation. TFLs always tensed.
In a normal 90 90 - my TFLs may flex randomly - or if on one leg, then for sure the are flexed.
I have left hip discomfort/weird feeling.
Great work, really helps. My question is should you do the 90/90 with orthotics on or without,
As I have one flat foot. An its the right. Its taking way to much of my weight. This is stopping me getting to the left.
Great Work Sir
Thank you.
07:49 Can the right side let go . All these medial experts claims I just needed to stretch despite the fact I exhausted that but still felt something timid and tense. My body was holding on for a reason and they sought to suppress this
Wow.now we have a leg here. . Hahahahah. Mr Neal. . Ur great. Absolutely great.. . May the universe bless u.
More gold, thank you Neal! Interesting when I try 90/90 and move my left foot further away I instantly felt a cramping in my TFL. However what I did try is just standing and hiking my right side of pelvis up and over to get on my left side. I instantly felt my left glute med working, I could only hold for about 10 seconds before fatiguing.
Aaron Shepherd yes, it’s a tough muscle. So much has to be coordinated before it does what we need it to do
Can you explain how you did that technique to feel left glute medius?
I am so glad that I found your channel.How often should I do the Exercise with my feet on the wall On my backI lift my right knee to shift my pelvis for a left-sided lateral anterior tilt
You can find more info:
pritrainer.com/pri-left-aic-right-bc-beginner-example-program/
HELP - where are PRI trained physicians in Australia? Can't find any, not even on the PRI contact list dispite a PRI Australian training session in 2019
neal, what do you think about hip airplane exercise in terms of achieving left af ir?
Hmm, your comment about blowing out the left shoulder really made me think. I severely dislocated my shoulder snowboarding, and now my left shoulder is "down", and my head and jaw tilt down and to the left in the direction of the shoulder. My left mastoid and left side of my jaw/neck near where the TMJ connects to the neck are WAY tighter and dominant. I feel pretty confident I have a right AIC pattern due to feeling a ton of relief counterracting it (and noticing I am always in right stance), but do you think its possible that my case may have become complicated by this shoulder injury? Also, I broke my left tibia in half, and broke my left ankle in the growth plate, so the left leg is considerably shorter, and left hip is definitely tilted to the left.
is it possible to not get on the left because the right thigh bones are too short in comaprison to left? when i sit with my sit bones aligned laterally my right knee doesnt match my left. it looks as if my left thigh is longer when i sit
Great info all round Neil. However the piece of information ty=hhat really stood out for me was where you showed the movement of the sternum from right to left around the 19.15 timestamp. When you do this does it change the right eye to become the focal eye and the left eye to be the scanning eye as I felt it easier to look peripherally to the left but not to the right (which I guess had now become the focal eye) - something that I often find difficult to do?
Also when you do all the left hamstring and left adductor pullback exercises is it imperative to have the sternum turned to the left, in the manner you demonstrate in the video, in addition to the pelvis being in Left AFIR and Right AFER?
Its great to have your input into these video to encourage more neuromuscular definition in the body, like when you tell us how to position the legs to encourage the pelvis to move into correct position and also that sternum movement you showed in this video. I think these sorts of cues or gems are critical and invaluable in breaking down a technique to do them correctly and not waste time or energy.
1. Yes, it should. True left stance should "open" the periphery of your visual field. That's why PRI works on left peripheral vision. Vision has to alternate, too. It's always a good idea to "notice" the left periphery during PRI techniques.
2. Yes. But it's a bit more nuanced. Shifting into left AF/IR should turn the pelvis and lumbar spine to the left. Exhalation to establish a left ZOA should bring the sternum and thoracic spine to the left. Then upon the next inhalation the upper torso (above the diaphragm) should rotate right as long as the left IOs and TAs stay engaged.
3. I agree, the little details make all the difference....it took me years to appreciate the subtleties.
@@NealHallinan Thank you Neil.
So if I understand this correctly the turning of the sternum to the left is a result of the pelvis going into left AFIR first (a case of the pelvis steering the sternum/ribcage) so in effect the whole torso (where I define the torso to be from the hips to the shoulders) orients leftwards.
Reason I ask is because in your past videos you demonstrate rotating the upper torso to the left&right using your arms to show rotation, with the emphasis on right rotation; therefore I'm wondering if the emphasis, during exercises, should be more on leftwards rotation of the upper torso (to in effect center ourselves along with left AFIR). Then the breathing would restore muscle length-tension relationship for a specific exercise (e.g. left reach in left AFIR) so that you can do right upper rotation in normal every day life.
Reason I ask is because I THOUGHT that you had to establish right upper rotation (as a form of centering) PRIOR to doing all the exercises for 5 breaths.
But after watching this video I think I have been doing the exercises wrong and should have rotated the whole torso to the left (from hips to shoulders, with emphasis on rotating the sternum to the left) and then let the breathing rotate the UPPER TORSO to the right
I think where I might have got confused is uppertorso rotation and sternum orientation to the left i.e. sternum orientation/rotation must be established in order for the breathing to do-its-thing and restore upper rotation to the right. Does this make sense?
Good question! I’ve always observed in myself a rotation in the upper thorax opposite my lower ribcage. Specifically the manubrium on the right can’t rotate left. I think this is a missed area in complex patients that isn’t discussed.
@@carrd1 apparently the manubrium/sternal notch area is one of those areas in the body that does calcify permanently after a certain age. I recall someone I knew who trained in the martial arts who said sometimes this area needs to literally be broken in order to obtain the required mobilty in that area which is critical for that specific art.
Also there is another area which I think is around the sacrum/innominate region which I think calcifies permanently after a certain age, although Im not sure about this one so need to check with Neil?
Wow. I also was get mine to activate.
Nice overview! Can you talk about the right latissimus preventing the pelvis from getting to the left? My left QL is very short and my right lat and erectors won’t let go. 8 + hours on the computer keeps me tight. I’ve seen Mike Cantrell write about the right lat but can’t grasp it. Thanks!
While the right lat is usually overactive, I generally don't find it to be the limiting factor as to why someone can't "get left". People who lift lots of weights and have big lats, it's definitely more involved.
Generally, I look at it as just another right sided muscle that needs to be inhibited. But if I drill down, the right lat and left pec often need to be inhibited because they are often found overactive. In that regard, I look at the left pec as being part of the right side, just like I look at the right glute as being part of the left side. It's like Yin and Yang: a little bit of Yin in the Yang, and a little bit of Yang in the Yin. Right and left side are complimentary when balanced, antagonistic when unbalanced.
Do you have to go to a neuro opthamologist affiliated with pri to get your vision assessed/corrected or would a standard one work fine? Based on your other videos I know there was a notable difference in your left vs right eye prescription strengths. If there doesnt seem to be for me would that be an indicator that the eyes are not a factor?
Blake Norton I don’t have anyone near me, unfortunately. I saw one when I went out to Nebraska last August, and another in Virginia two months ago. I wouldn’t suspect vision for anyone unless everything we tried wasn’t working.
I like your videos - I'm learning so much about PRI. The only challenge I'm having is I have no idea what your accronyms mean. 😆 Would you kindly say out the full word and then use the abbreviation, please? Thank you!!
At the end you described the adductor pullback with additional internal rotation to get the ant. glute med.
If i feel something where the muscle should be will the activation be palpable with the hands or is the muscle laying too deep in the hip? I feel some activation but cant really touch it and pinpoint it down
You'll feel it on the side of your hip. It shouldn't feel like a cramp, though.
this is gonna sound silly, but i realized years ago that i feel better if i pick up things like 5 gallon buckets with my left arm my back doesn't get as painful. I think this might be related. That bend motion with the tight right side would cause pain before I adapted this behavior.
Thanks for the vid. When I do a move called "sidelying fire hydrant" I feel my illiacus and oblique area working. May be due to causes as u listed
Does the TFL overwork
19:14 So even thought the thorax counterrotates to the left in a left AIC the sternum is still oriented to the right and thus limiting horizontal abduction of the left arm. But I wouldn't be a moron for thinking, "wait a minute, shouldn't it be the right arm that would have limited horizontal abduction following the counterrotation of the thorax.
Hey Neal, i had a question. Its just impossible for me to round my back while doing the All Four Left Zoa (without reaching with the right arm because that position is quite difficult for me). I just can't round my back no matter how hard I try. I filmed myself doing the exercise the other day, and all this time I was under the illusion that my back is rounded, but it wasn't, it was flat. What can i do to round it ?
I don't know. My guess is that your neck or back is too tight and won't "let go".
@@NealHallinan so what can i do to make it "let go" ?
GEETA HEGDE that’s the challenge. Without working with someone directly, I can’t know. I can only suggest seeking help from a professional PRI provider found on the Postural Restoration website
@@NealHallinan I've noticed that whenever i sleep on my bed and wake up the next morning... i feel quite rested but recently i tried putting my bed mattress on the floor to sleep and there was a severe curve in my lower back... I don't know why but i couldn't sleep all night..it was putting me in an extended position. Could you recommend sleeping positions and good mattresses..one that doesnt put me into extension
@@NealHallinan sorry for pestering you so much haha
Neal, in the picture of a man laying on the table testing horizontal abduction, wouldn't the thorax be counter-rotated to the left in a typical L AIC RBC pattern?
Yes, but the sternum is still facing to the right.
It only took a week for your friend to go from that to neutral? Was this just from the 90/90 hip shifts?
Can u demonstrate some excercises of any kind??????
Could a right stiff lat be creating restriction and disallowing one to get to the right side?
To the left side, yes. The right lat will keep you on the right side.
@@NealHallinan sorry!! disallowing one to get to the LEFT side yes! I just haven't found anything in your videos that work on the right stiff lat. Are we expecting it to just pop open from the breathing exercises?
So what happens if someone has lost his cervical lordosis? Is he doomed or there is a workaround?
All of Postural Restoration is focused on restoring a cervical lordosis.
I think this is me. I keep on falling back into left AIC no matter what
Why does it not say that you should lift the right foot up in the scissor slide exercise on the website when you are telling us that it is the correct way to do it??
I’m not sure what you are talking about. When do I say to pick up the right foot? If I did say that, then in the context of this video, it should be the left foot.
Hi Neal.
Beside those exercises you said in video, what can we do in everyday life, like standing on left heel and left zoa, which can be done at anytime and everywhere., what else can we do for our rtmcc pattern ? How do we leave it in everyday life, not just when exercising?
Thank you.
The PRI techniques are used to "re-educate" your brain, so it doesn't need to use the R TMCC pattern in everyday life.
Some people can make left molar contact while in "left stance", or look to the left and notice things out of your left peripheral vision, again while with more weight on your left leg and left heel sense.
@@NealHallinan thats so true, found out by myself
My thoracic is turned left and so is my pelvis. cannot feel my right glutes much at all. Have seen PRI PT . He apparently did not work my issue correctly since I was in more pain. I think this mentality of Left AC is the only way is a issue that causes PTs to put people in a box.
God even with my glasses and shoes I also have the issue of not feeling the left glute medius and I think that’s why I am still in my right pattern 😢
And yes I also have military neck (kyphosis). Chest is always extended. It’s like a punishment.
Can we talk? We have the same freaking issue!
Me too
This is very informative. How do you get the pelvis over the femur??
chantal brown its included in every PRI technique. I just couldn’t get it to fully happen because of the strength of my left AIC pattern. My vision wouldn’t allow my pattern to turn “off”.
Neal Hallinan thanks!!! good to know. My neck won’t allow my pattern to turn off.
@@chantalbrown642 06:20 the right side will not let go until it feels safe on the left side so inhibit the right side to free it up and finally feel it .
My exact issue alongside the right shoulder in the sling system
Weird how the left foot is sometimes supinated although it doesn't support body weight and lives in a state of pronation. Maybe it is supinated because of external rotation of the leg, to keep you falling on the left side. So the idea is to pronate the left foot, move the body weight on it and then supinate? I also managed to feel the glute stabilising the leg few times and felt extremely good but I am not able to replicate it, still working on it.
The foot should heel strike in a slightly supinated position and then pronates as our body weight moves forward above it. All PRI techniques have a pronated left foot but with a properly positioned pelvis, ribcage, and neck above it.