Why Sitting Hurts. A Postural Restoration Perspective
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- Опубліковано 26 бер 2020
- One of the most difficult things to do in modern life is sit without discomfort and pain.
The main issue is one of pressure. Our brain no longer senses the ground beneath your feet. Without that sense of the ground, your body will extend (your back muscles will tighten and your lumbar spine will arch) into the right BC or PEC pattern.
Once you extend, you lose your left diaphragm, your ribcage becomes restricted, and you rely on compensatory breathing patterns: in short, you use your neck for breathing. Not good.
Couple neck breathing with staring at a computer all day, which also increases neck tension, you've got a perfect storm that created all sorts of neck, shoulder, and back pain.
If you need help, I do offer online coaching. The information can be found here.
pritrainer.com/on-line-consul...
Grounding the Left Heel! Since I started intentionally shifting my stance onto my left heel and also sitting back upon my left sit-bone so that i may reposition my pelvic tilt-twist and socket rotation, my stability muscles found a few neighbors that they forgot I had, and I've felt a tremendous release of tension in my cranio-facial muscles. It feels like my facial muscles are trembling and unsure of what to do with themselves now that they're not hanging on for dear life. Even my left eyelid that was always pulled open wider than the right has settled down. With evenly opened eyelids, my right eyebrow should also stop volunteering to lift itself out of the way. I'm looking forward to noticing when my neck vertebrae start behaving themselves too! 🤗
Yes Bro, how to seat correctly, and how to sleep, please teach as because neck and back problems, blow our mind, and have just few minutes of rest from this disconfort, ots like a miracle Thanks Neal, I was lost without you
Some of my notes on the video... watching the video is far more detailed..... Neil is brilliant and is always worth watching a few times...
Squatting is better…
Knees slightly higher than hips for sitting to avoid APT
Shift to left to ‘ground’ with left sit bone... breathe in that position to allow brain to sense compression and switch off neck from breathing.
90/90 position with right knee forward… Breathe. Left Internal Obliques and TAs are always what we want to feel
Progression 1: Band around thighs above knees, 90/90, sense left heel with pullback into back of shoe to give left ham, sense right arch, right knee out which will give right glute, continued awareness for left heel. Breathing should be expansion rather than arching
Progression 2: Left weight, eccentric left ab technique, left abs focus on inhalation, exhale to right chest wall (same process as almost all PRI techniques) Neck curved to Right in this case (left abs = left ZOA)
Progression 3: Ankle weight on left to ground further; hip shift optional; sensing left sit bone and left bone key. Straight posture = extension? = bad posture
Seated techniques much harder; start with basic 4 on site
This is the kind of advice i need, especially since it's on topics most people just look at me funny if i bring up because they take all these things for granted!
Thanks heaps… sat “correctly” (with an arched back) in an office job for 3 years like that and developed huge muscle scaring on my traps, i used to breakdown crying cause i thought i was broken. I’ve watched maybe 6 videos and they all make sense. Will be implementing all your methodologies!
Yes, this makes absolutely sense (for my case). I remember that moment when I bought a new chair with no back support, because I was convinced that "sitting up straight" is correct. After some time, probably 1 month, I got chronic neck pain on the right side that I had never had before. Randomly I noticed that sitting less drastically reduces neck pain, so the solution was just to avoid sitting 😆. I wish I had seen this video earlier.
Neal, thank you so much for taking the time to discuss the do's and don'ts. Without the don'ts, I would not be getting the results I need out of the do's. I would be arching my back. lol that is what I have done all my life. I really appreciate you taking the time, in detail, to discuss what we should and should not do and the benefits and consequences of each. Thanks for always caring and treating those of us as if we were an individual client of yours. This sitting thing is definitely the next step for me and probably many of us that have been following you. You Rock!!!
Yep He do...
Soooooo interesting! With your videos so many of my issues with misalignment finally make sense!!!
This was so informative. Thank you Neal!
I've just discovered your videos a few weeks ago. They are amazing and actually have really helped.
Great explanation. Clear and focused .
*THIS INFORMATION IS INCREDIBLE!!*
amazing, this channel needs at least 1mil subscribers, more people have to see it and understand it
This was such a helpful video and thanks for showing us that chest out is not effective for sitting. All around useful information and so grateful that you are sharing it. It really is a whole new body language we have to learn once we are stuck in this right side pattern and only people that have it or teach it, know about it!
I’m really glad I saw this at the time I did.
I just started watching your videos and recently I started sitting MORE on my right sit bone to help stretch out my right side..
It’s no wonder that wasn’t working out for me lol
Thank you for the video! You’re helping a lot already! God bless
Your videos are helping me tremendously. Thank you!
Thank you!!!
... I was right from the start! Thanks so much this is a life saver.
Amazing! Thank you for sharing, Neal🙏
You're welcome.
This info is revolutionary.
This is a new modality to me. love it. mind blown.
Awesome exercises, really helpful!
Thanks!
Great stuff. Thanks for sharing.
Amazing video!. I'll be trying to work these tips+ttechniques into my daily work. Thanks!
I’ve sat in extension for years, PRI is helping a lot to help me understand and get out of this habit and drastically reduce my pain and breathe again
Great video!!!
Excellent. Very interesting and challenging. It’s helpful as I definitely favor my right side which makes my left side experience more discomfort. Thank you.
Thank you so much Neal, this just explains everything for me
awesome video once again... thanks
Excellent content! Thank you
For the me the sensing was much easier seated than the floor. Great walk thru!!
I have a habit of finding videos that are just for me... I managed the right side breathing and feel a sense of expansion. this and the rib flexibility have been an eye opener and just starting to watch your videos. also the occipital nerve and jaw tension was helpful. I have had vertigo in the past, the manouvres seemed to get rid of it. but I still have a long way to go in terms of relaxing my nervous system because of the stress of society... noise etc. I practise qi gong (that lengthen the spine) and yoga, david weck method who talks about spiral movement and side abs to generate power. we think that the body is symmetrical but it's not, only seeking symmetry in a sort of balancing yin/yang. sitting as though ready to stand puts us in an optimal posture, I assume with a slight curve (not overextended as mentioned in the video)... maintaining tailbone tucked is optional, I assume. my other question is do we not need to practise both sides so it doesn't get inbalanced? Thanks
This was helpful. Thank you.
Incredible thank you , Neal! I can help my daughter with cp souch better thanks to you. 15 years of being blind....and now you....!!!❤❤❤🎉🎉🎉🎉
👏👏👏👏👏great explanation! THANK YOU
We are not supposed to poop sitting either but squatting.
Now I understand why it feels so good to seat on a rock or on the sidewalk with knees in high position.
Absolutely. Eastern toilets are squatting type which helps avoid constipation.
It’s absolutely true! I watch children squatting and I feel so sorry that they will go to school and lose their ability to squat. 😥
It took me until I was 41 to be able to squat again.
@@NealHallinan it’s my dream to be able to have this ability. These videos have changed my posture and for the first time in a year I’m having less pain in my back and .....real hope!
This helps alot, thank you
Thanks Neal! This video was very helpful! Something to do for all of us. I am at the microscope as I have mentioned to you before and readjusting the positioning and having a sit to stand desk is also helpful! I will start using a block or book to raise my feet a little higher up. Thanks!
CAN YOU HEPL ABOUT ABOUT A SUBJECT ON PRI
we got rid of our dining table and just sit on the floor around a big coffee table for meals or working- and have stand up desks for our offices. made a huge improvement for me and my husband!
Great video. 👍
Leaving a comment just because you said Neal.....😊😊
Good info....💐💐
You are a genius!
Love your methode thank God someone found new ways to do things that are simple and efficient it helped me tks, I sucribed and shared your video to my uncle that has a hard time to sit down with his tail bone that is very sensitive cause he fell down and hit his head and now he sit on a donut hope he tries these exersise, simple move to ground I know I'll do this on regular bases to help myself ground better releasing the tention when I do have it tks a million
Good stuff man!
Thank you.
Thanks Neal. It is very very useful video.
You're very welcome.
Amazing video. So helpful! I am implementing this from today, already following your instructions I sense an easing of tensions, and when I go back to my usual sitting those same tensions come back.
I'm happy it's helped. Sitting can be one of the most tension inducing activities we engage in.
I'm reminded that during my pregnancy I was encouraged to sit on a yoga ball with my knees below my hips and a straight spine. It always made me heart rate variance drop and I would feel like I had an anxiety attack. I used to think that I was broken for not being able to sit like that. Hearing you explaining how were supposed to sit in a squat and have rounded backs makes so much sense and explains why the yoga ball sitting was a stupid idea.
Wow thank you x a million
Please do more like this with people working from home. I think the band helped. This working from home is killing me and others. I am positive workers comp claims will go up. . You definitely follow the postural restoration methods which is awesome!! Game changers!!
There is no way around the fact that sitting too much is painful. Is there something specific you'd like me to address further?
Neal Hallinan well I’m fortunate to live around the Hruksa family who founded Postural restoration..I went to see Ryan Hruskra today and he gave me specific exercises and tweaked my sitting. I just think ergonomics is going to flare with wfh and people need a lot of help here😀
I love the video.
This is amazing. Thanks so much. MT
:)
You're welcome MT.
Here is my dilemma, Neal. I can’t sit without extending my back and at the same time position my neck/head probably. When I correct one, the other goes awry. I have been forcing myself to do that with some success. My hunch is that my tight erector muscles is the root cause. And they have to be tight because something ( Pelvis) below is forcing them to extend my back.
This is an epic battle that I must win.
Thanks for sharing your expertise and be safe.
My left sit bone is “neurologically floating” when sitting. It is one of my hardest thing to do. Second one is left heel.
These techniques will definitely help.
Thanks
Beautiful 👍🏼
Thanks a lot. It will help. In fact sleeping and lyying down became a hard part nowadays
Thank you 💙💙💙💙🌟🌟
I do prefer squat over sitting. As a data entry specialist, I appreciate the helpful tips on posture. .Another very important and informative video. Thank you .
I have been regularly watching your videos about posture & breathing. Kindly post a video about demonstration of Diaphragm Breathing in Standing position to integrate all proposed actions for filling left & right rib cage,
Warm regards!
Man thank u so much ur saving lives i have been trging to fix my posture for years finally someone who understand exactly what I feel
thanks neal for this video ....was worried with my sitting and every day endup with pain in my back but this solved my problem.
Amazing!
Two things from this vid.
1. We were not created to sit.
2. Neal is the best.
Thank you,
Good summary!
please make a video about sleeping,love you man
I did IT work for years. So true
Thank you
very helpful, already subscribed
Got my like, Subscribed, shared & commented Good Sho Mate...
Thanks Neal, really great video and very much needed as I do computer work every day. One thing that you don't comment on is neck position. When I sit as you recommend I find very difficult not to end up with my head forward, and I end up with psoas pain and breathing with my neck. Any suggestions on how to not to extend the back but still have the head backwards?
You are a genius 🙏
Thank you Hikmet!
Sitting in not benign, it takes an incredible amount of energy. Couldn't sit for 3 years. My cat really likes my lap now. Relearned to sit, took 2 years.
I have been seeing a PRI for 3 sessions now. Working on techniques for months with minimal results. When you said "if you can do this and feel your left abs you're good to go" everything clicked. I realized I had a way of sitting on a couch for so long where I was leaning on the arm rest, my left heel was on the ground, weight was on my left glute but I was extended on the left side and my right side was compressed. For whatever reason the seated 90 90 was way more effective for me. Makes me wonder if I have developed a mild case of scoliosis.
Today I had a set back and had a stiff neck, could not breathe without my neck and my nervous system was firing. After trying this variation of the 90 90 I knew I felt different. I went for my normal 5k run after this and I took 5.2 minutes off my time!
You're directly responsible for me being able to live my life again. Thank you for your videos Neal!
Interesting. There are many PRI techniques in the seated position. You may want to ask for some. It's all the same muscles you are trying to recruit. You just sense your left sit bone as your main reference to be able to feel your left abs.
Yep school and IT work and breathing with only side is the result. Messed up posture from feet to neck
Lord I have been doing this and the stopped thinking I was wrong and saw myself getting worse when stopping it. Gotta do this more while drs ing my coffee and bird watching
Hi there, thanks for your video info. Sitting on a stool behind a drum set (or a piano) moving my arms and legs I think about proper seat height. Years ago some famous drummers sat very low but had back pain. Also young accomplished pianists practicing for hours seem to be hunched over the keyboard with rounded backs. Internet searches for drummer seat height now recommend sitting with upper legs slightly downward sloping with heels elevated. Not sure what experts recommend for piano seat height. Interesting info and my drum stool will soon be a bit lower. Also driving the car I sit with my butt shifted to the right and leaning to the left. Thanks again for your knowledge and experience. Cheerio.
Thanks Neal! Would love to hear your thoughts on a sit/stand desk? I work from home and use one but curious to hear your guidance on how best to use a standing desk while working? Is it best to stand as much as possible?
Briliant
hey Neal, can you make a video about sitting on the ground? does it help in case someone is working on a computer? I've been sitting on the ground while working for a month now and I've definitely seen more possibilities to move, different positions for example squat etc. and what's even more satisfying is my core strength that improved by a lot
Symptoms all on my left side. I can feel myself breathing in my neck, scalenes/scm.
Great tip Neil.
I was just wondering in order to help along the sitting position would it help if you pronate the left foot slightly and supinate the right foot slightly, while feeling heel and arch of left and right foot respectively, to get more of the Right AIC configuration?
Hi Neil. Thank you so much for another great video. I have a doubt can I used an ankle weight to walk too. And which leg would I put it.?
Neal - you are so smart and knowledgeable = have you written a book or anything about your work? I would buy it.
Thank you Neil for this informative video. Is cushion of any sort recommended? If so, what kind of firmness.
Very informative video, thanks Neal! I’ve been doing this for a while now for example in a movie theater or car where you have to sit longer. I figured out it is the same base idea than the 90/90. The band is new though, so thanks for that! Do you have any insight on tongue posture and how it affects breathing? Could you maybe make a video of it?
I'm feeling the pain from years of IT work on the neck. I switched to a standing desk a while back but I'm still stuck in these patterns.
by far the best sitting related video i've seen.
the importance of the brain feeling like you're grounded is so obvious yet entirely overlooked. first video where I've seen some mention it.
this also explains why i like to cross my legs right-over-left. the weight of the right leg makes me feel pressure in my left foot and puts me in a pseudo left stance position.
Interesting observation! Right-over-left also externally rotates the right leg, which theoretically at least, could help rotate the lumbar spine over to the left and thus help ground you better through your left sit bone.
I found out this is a great posture too, thru sheer trial and error lol. Only downside is prolonged sitting in this posture can cut off blood supply to the right foot to the point I sometimes experience pins and needles
Thanks for genius info. Am thinking sitting/lying flat for hours might also cause vertigo. Idk.
I am doing rigcabe expansion exercise but my back muscle pain while sitting on chair mainly mid back muscles on left side and also numbness in some area
you are smart
Before I ever discoverer PRI I chose to floor sit all the time while at home. That had lots of benefits but it also created problems in my left lower back. The reason was because I had my computer set up so that I had to be rotated to the right to see the monitor. It worsened by already patho PEC pattern and my typical symptoms from my patterning. I switched the computer to the other side (and started working on my left hip and low back with PRI) and the problems went away.
That's great. But when you say we seat on the left hip. Whayt about with people with scoliosis?
interesting!
Sitting has been the absolutely hardest thing for me. I found I can't have my knees higher than my hips because it causes my right femur to be pushed back into its socket while the left one moves forward. I've had greater success with my knees lower than my hips with my ankles in dorsi flexion. I find there's more room in my abdomen to breathe and I can hip shift better (sensing left heel and right arch).
I am really grateful that i stumbled upon your channel. thank you.
I would like to know what you think about cross legged position and its impact on breathing mechanics. i understand that most of the traditional eastern systems like pranayama, favor lotus position or semi lotus position over being seated on a chair . So eagerly waiting to know your take on this.
Great question! I think Eastern systems are what we need more of. There is something called "primitive postures", which are completely normal postures that many Westerners can no longer attain once they grow into adulthood. Sitting in chairs completely throws off our normal body mechanics. That's why the ability to do a full squat and breathe is one of the goals or PRI.
I can say from my experience sitting cross legged on the floor with a slightly rounded spine helps me feel my left abs more than anything. I think I can feel my left diaphragm but something definitely shifts compared to sitting on a chair or couch.
Love the SIMPLE explanations.
Thanks, Jessica!
very good stuff thank you. hoping and praying you can answer my question. Two actually. when you're writing on a desk how do you avoid the forward head posture because I get a lot of tension in the neck from looking down. And is it bad to round the back in a chair?
I have watched a coupe of your videos now as I have suffered for a number of years and still am, but I am working on it and if i ever came into money, I would ask to book with you to sort myself out because its terrible living like this. But my point is every video i have watched you have mentioned little key details which all the people i have seen have failed to mention, understand or acknowledge. I am in the UK.
One question, not regarding this particular video. Is it advisable to do slack line with a left AICC pattern or is there any potential harm in it? My chiropracricer told me it would be helpful to play cello to get out of the pattern.
Neil, would you suggest to seat on the left butcheek more and as much as possible during the day. I.e. if you have to sit all day at work, move to the left cheek as much as possible as you show here
I'm an avid cyclist and have always wondered why I could only feel my right SIT bone and could see more of the left side rim (wheel turning to the right) I think I've found answer!
what about driving? it is kinda like sitting while also moving in random directions at high velocity while staring forward and moving your arms and legs a little?