Releasing the Psoas and QL (quadratus lumborum) With One Exercise
Вставка
- Опубліковано 20 тра 2024
- 👉👉👉 Left Psoas and Right QL release technique:
• The Secret to LONG-TER...
👉👉👉👉 Left Psoas release via diaphragmatic breathing and left heel sense:
• How to Fix Lower Back ...
👉👉👉👉 Why your feet can drive postural instability
• Your FEET and BRAIN De...
Releasing an overactive tight psoas and quadratus lumborum can only be achieved through diaphragmatic (non compensatory) breathing, which requires neuro-sensory input and a "neutral" position of the pelvis and ribcage. An overactive psoas and QL is the result of a continual mis-positioning of the pelvis and ribcage based off of our inherent asymmetry. This is the left AIC pattern as defined by the Postural Restoration Institute.
My website and some examples of Postural Restoration techniques
pritrainer.com/pri-left-aic-r...
I don’t understand why we don’t hear more about this type of therapy. It makes so much sense. After watching your videos, I was lucky enough to find a PRI therapist about 40 miles away. Otherwise, the next one was at least a 5 Hour Drive
Because people need the emotional repression/suppression that causes these misalignments in the first place. We need them, paradoxically, to feel safe.
I don't even understand the video😂
@@deadmanswife3625it takes a while
Doesn’t keep the cash cow fed
I want to believe that chiro works, but I’ve come to find - twisting my low back doesn’t help the muscles in the area, it weakens them, and when I go to do something I feel a pop more often than before my first visit.
Stumbled across this vid yesterday on my way to a day of fly fishing. My whole right hip area has been cranked for the past 1.5yrs. Tried everything from PT, deep tissue, acupuncture, joint distraction, to no avail. These approaches only provided temporary pain relief. I arrived at my first fishing spot, went to the back of my Tahoe, and practiced thoracic flexion squatting while holding onto the trailer hitch. My focus was on right/left diaphragmatic breathing (inhale/exhale) on descent. I did a 10s hold at the bottom and repeated 3x. Not kidding - there was instant pain relief and far better ROM. In my old world of gym rats, we called "FM," f**king magic! My morning ritual now starts with thoracic flexion squatting.
Awesome 👌
Were you sore after doing the exercises? I did about 5 of his "beginner" exercises the past two days and my lower right side of my back (where the QL is) is super sore LOL. The exercises felt really good when doing them though
Wow!! I’m so hopeful!! My lower right back and psoas flare up a lot lately, but I’ve had the issue for years
i am hispanic, and youur story is exactly like mine, i truly believe that the poor people of america are being destroyed by falsehood, i have therapist that i ask a question about my health and they keep quiet , like someone is going to take their job! the medical industry, even the natural industry is being forced to keep the americans from the trusth, and take their home and their soul! we must pray that God deliver our nation from satan!
Following a serious road accident 30 years ago my hips and knees are in bad shape. PRI has been transformative in understanding my limitations and correcting them. 6 months ago I was a million miles from squatting. Today, I am almost there. I got there by sitting on an under inflated exercise ball and gradually letting my body, under support of the ball, relax into it. When my back and hips are tight and sore (which is every day at some point as I'm still learning how to correct the issues) sinking into the ball in my compromise squat position and breathing is my go to release. Hope this helps others.
Congratulations on achieving that
Thank you for this! I've been prescribed countless useless breathing & core exercises that simply do not work with my hypermobililty. I can do a 'natural' squat all day, but can barely breathe into my back at all. I appreciate you not just putting everyone into a one size fits all box. will give this a go.
I have a video two months ago about the hypermobility subject. I think it would further enhance your understanding of the challenges that you face, compared to the non-hypermobile indiviual.
Watch at 1.5x speed
Lolol😆
😂
You just need to relax bro
TY
Thanks but I'm going for x2 😂
This channel is one of the best on UA-cam. Should be part of the curriculum for kids, youth and adults in the entire western world (some nations practice Yoga and so on).
Thank you!
I agree 💯, PRI should be introduced in kindergarten or earlier for everyone!!!! Think how much disease would be avoided
@@Idrinklight44 definitely !!!
Hi Neal, you asked for a comment, so here goes. I've been watching you for a couple years now. I've been dealing with chronic back pain for 35 years due to a logging accident.
Symptoms: Low right back pain that switches to the left side. Yes, I have a couple compressed discs, but that is immaterial after decades of use/abuse, as we both know. For the past four years, I've been on a journey to ease my suicidal-thought inducing pain. You have shared considerable wisdom and I'm a sponge.
Back pain coupled with broken right big toe (repeatedly broken over the years) and a broken left ankle. So your PR approach was new to me when I discovered your videos. Shoes and grounding are huge! If I cannot ground, I cannot make the pain dissipate to a tolerable level.
Your advice on proper squatting and avoiding extension WAS MOST VALUABLE, as I've been extending.
In closing, I could write a book about my journey. I'm a 62 year-old male athlete who does long distance mountain trail running in Alaska. Last winter, I used a yoga ball to recover from my daily downhill skiing. This past winter, I skied 72 full days at Alyeska's difficult mountain. I have to stay in shape as I struggle to find relief from pain.. I'm not a quitter and have no choice to continue or kill myself due to unbearable QL and hip pain.
QL pain on right side with a tight groin muscle on the left side. They compete and switch places for being king painmaker for the month. Four years later, I'm seeing hope. There are many lessons learned and you have given me a wealth of information. I certainly hope you are doing well financially, as you deserve to live a "good life" for all the help you have given to me and others.
This is the first time I've been able to do a full squat since I was a teenager. I'm now in my late 30's. Mind blown, thank you.
Hi @kenplant91, how long did it take for you to go from not being able to squat to where you are now?
@tombuller8970
I am a 62 year old woman, reasonably fit for my age ( I do some form of exercise movement 5 days per week and still teach full time, so my job involves a lot of standing). I have scoliosis snd neck stenosis ( probably work induced) hip flexor tightness and a lazy meniscus on my right knee.
After 5 cycles ( 3 squats each session) I am able to do the full squat, still holding on at this point.
Haven't ever done that with a gym squat despite years of trying and countless trainers giving me oodles of conflicting advice.
@@triarb5790 great to hear! Hopefully I can replicate the success you’ve had!
Thankyou I was ready to hear this one . After a bimaleolar ankle fracture 2 1/2 years ago I basically had to learn to walk again .For the last 8 months I have been following your amazing work with profound and often deeply nuanced sensations building an ever increasing sense of feeling safe . Just recently I have felt the call to tentatively return to my 30 year yoga practice but accepted the squat was totally unavailable due to my limited Dorsi flexion. Well it's not .Just did a full one! What a gift your work is Neal
Neal, you are spot on!! I am a "reformed" yoga teacher due to injuries related to hypermobility and probably just being weak. I have since turned to weight training "at every length" aka full range of motion/calisthenics and noticed how uncomfortable doing a squat with this hyperextension is, and people often cue the arched back in a horse stance too. They say it prevents "butt wink" at bottom but it just leaves my QLs feeling terrible and gives me back pain. But doing an asian squat while breathing into my back feels so good. I'm going to back it up as you suggest given my hypermobility - really hoping this helps with my anterior pelvic tilt as well and invariably my neck/shoulder pain. Been subscribed for a while but I need to check out your other videos, this information is so valuable on a lifetime's journey in our bodies. Truly, thank you!
This is my issue!
Good luck.
It’s crazy how many instructors come to this point after years of teaching… we realize that textbooks are often incorrect and that the body knows how its wants to move
Hands down the best video I've ever watched. You just fixed so much of my chronic pain that I haven't been able to release through over a year of daily stretching. Completely unlocked and realigned my body.
This should be foundational knowledge that we learn at a young age. Thank u
Wow the timing of this video is just what i needed lol thank you!
Wonderful. Having watched so many of your vids, my health has improved immensely. At 50, I am back to football again, with scoliosis, limited ankle immobility (dorsiflexion), a rotated hip, you name it. Still in occasional pains but much much better. Also, thank you for explaining how to do 'the healing squat''. I do the squat against a door frame, which helps me to keep the balance right, making sure my back is rounded accurately. Then I breathe deeply. The relief is immediate. Your vids are life and health saving.Thank you for sharing your immense knowledge with us Neal. Wishing you all the best for each day to come.
Thanks for putting these out as always Neal!
No one should know they have a QL muscle unless it hurts. So true!
Youve just broke me down in 17 minutes. Thankyou
I've been doing this squat stretch for years and it works! When I add a slight twist it's like ohhhhh yeeeeaaaah!
I started breathing into my left back like you showed in the video. It finally feels like my QLs and psoas are relaxing. Feels awesome!! Thank you!!
This is pure gold
This information is so valuable, and rare on the internet. I am trying to absorb and apply.
Please keep making these videos! I am VERY grateful for you. I am a PT and love that your videos are a free resources to get more knowledge. Every one of your videos gives me a nugget of information that I was missing. In this case, the squatting bar reach NMT. I know how subtle cues can significantly change the experience. Knees together. Hands well below shoulders. Sense left heel, right arch. Thank you - KEEP GOING!
Thank you. I’m glad the video was helpful integrating PRI concepts.
Neal are u able to run and play sports now that your better? Do u have pain at all still?@@NealHallinan
@NealHallinan
May I ask why you have a picture of Anne Boleyn on your desk, if it's not too personal? I can't believe no one else finds it interesting 🙂
Have never heard about the benefits of this type of squat before. This makes great sense. Thank you Neil Hallinan!
Thank you so much! Have learnt a lot from your work!
So appreciate that you provided an alternate version for hypermobile folks! 🙏🏼 Fascinating! I've never been able to squat very comfortably. As an Indian it's always been weird for me, because we have squatting toilets (some places) and I use them just fine 🙃
You just explained my problems exactly including the hyper mobility. I wish my chiropractors & all the PT’s I’ve been to knew this information! Pain management also offered to just blindly start cauterizing nerves. So insane!!!
If you are in the US, I'd highly recommend finding a PRI therapist to help you.
Great job explaining the relationship between posture and these muscles that aren't really mentioned with hip/back/neck/shoulder pain
Absolutely, good stuff, great explanation! Thanks again!
Recently learned I am hypermobile and am having to RE-Learn how to move and live properly in life!! Sigh, it's so much work when I'm already enduring the pain from doing things wrong for more than half my life! Thank you for recognizing and reminding those of us with hypermobility that we don't move in the same way as non-hypermobiles!!!
This is so cool, thanks for sharing!
Just wanted to thank you for this video. Amazing stuff.
You're welcome.
Mindblown about the tightening in a specific area 😮
Anthropologically sound movements are the key to vitality, thank you Neal!
Thank you. I have been trying g to understand my back injury for 30 years; this video, I believe has set me in the correct course
30 years, man?
I’m 3 years into my herniated disc injury and I feel like I learn something new every week, I am better but still in pain..
What kind of an injury do you have?
WOW... This makes a ton of since. Never knew about the big difference in the right & left diaphragm. Cool Vid Doc!😁
As usual, great summary. I've been using a form roller version of your suggested exercise for years. You simply sit on a roller with your hands supported on the roller - hands at your sides. I then extend the knees, and sit back down. Basically, a closed chain knee extension, with a rounded back. "Zero Squats" AMAZING for knee strength.
Great Explanation! Appreciate all your work.
I’m glad it was helpful.
The explanation that a gym squat and therapeutic squat are two different things is really helpful. I was recently prescribed therapeutic squatting by a physio to help with hip and back pain after I had avoided deep squatting for years after hip surgery. The improvement has been remarkable. I’m going to to try narrowing my stance now based on this as I’ve been going out very wide to get depth. Really interesting and helpful video!
Very interesting that your breathing , your thinking, your environment affect the tension on your muscles and ultimately your position and health. I've suffered with low back pain for the last 20 years and it's getting progressively worse. I'm going to try to follow some of your techniques. Thanks for sharing your knowledge!
So true. I found this out on my very own, this is the only way my lower back pops.
Incredible video.
Thank you. Full of good info.🙏
Been doing them everyday...Its a great stretch
Interesting. This is new material for me.
PRI is amazing. Thanks for the vids.
Wow. Best physiotherapy video
Been watching your videos since forever, bad ergonomics led me to a state where I was always extended in a seated position leaning with my weight back and hunching my shoulders forward for mouse and keyboard. I am sure a few breaths in that position left me in that state for the last couple of years. What you described about the left diaphragm not being able to pump is what had my body in overdrive (I lost my neck curve as well) No doctor has understood me
Great content and knowledge. Thank you Neil 🙏
I needed this
Amazing way of analysing, Thank you sir for your great work. I will start this from today on.
We really need such Doctors and specialists who are there to improve health, not mafias and Business men.
I appreciate lot your effort. May Lord reward you.
Excellent informative video. Thank you for sharing this very educational piece.
Thank you. So much unique wisdom we don’t get to hear
I have had an issue but no pain for ever for like 30 years where my right foot turns out and my left rib cage is up and I could never get my Gluth on my right side to fire. And I’ve been having work done on it forever and nobody has ever been able to fix it. I’m going to use your techniques thank you
great video, very deep analysis. I really like how you stress that dance, nature etc. can heal the body.
Thank you for your videos!!! They are amazingly helpful!!!
Glad you like them!
Great video. I enjoyed and learned a lot
This is so interesting!
Thank you 🙏
Absolutely amazing
fantastic explanation.I just subscribed..thanks a ton for the information
Very helpful, thank you!
Thanks Neal
You’re doing God’s work. Thank you
Thank you so much. Super helpful.
Yes, hypermobility (hEDS) my spinal alignment has changed from this imbalancing. I was very flexible but now stiff
This is an integrating exercise beyond therapeutic ❤🎉
So spot on for me right now. I have 4 bulged/1 herniated disc. I get a popping sound from my hips and tightness in my back thinking its my sciatica again but pain\tightness goss away after "warming up" until a heavy deadlift or bent over row. These are the symptoms i feel, less than sciatic pain.
You are doing the best work
Thank you.
Mind Blown!
Thanks for your explanation and demonstrations.
The surrounding environmental impact on the nervous system is an interesting point, and distinguishing between hyper vs hypo mobility has me thinking about muscle chain engagement......hamstrings and abs are key.....don't allow bypassing to hip flexors...
Awesome info thank you !
OMG! This is so amazing!! Posture Restoration. I’ll have to see if I can find a therapist near me. Thanks so much!!
Make sure you search for “Postural Restoration” and not “posture restoration”.
I do your 3 basic exercises from your website and they help me so much to relax and breath better... it's unbelievable
I’m glad to hear that!
@@NealHallinanare u able to rum and play sports neal now that the pains alot better?
I had never heard about the spaciousness of your work environment affecting your body in such a way. I work in a really tight, confined space. This helps to explain so much of what is causing me issues.
There is an entire field of study called "neuro-aesthetics", about the influence of the built environment on our brain.
@@NealHallinan I've now noticed this influence on me, especially while I'm sleeping. I tried moving my pillow farther away from the wall that my bed is against, and I felt my spine and neck straighten out more and I wasn't so scrunched up like I naturally do every night, which helped.
Thanks for the helpful content Neal! If a person has posterior pelvic tilt pain can they still work on a natural squat? My first thought was he might need to strengthen his glute medius based on what he said initially but still need to asses him. I love the natural squat and am wondering if he is capable of doing it without pain?
I have never been able to do a squat. I'm on a mission to learn, although I had a back injury from a wreck years ago which changed my posture for a long time. Maybe it's not anatomically possible like you showed in the video. I'm going to learn the way you mentioned.. "Brain issue" very interesting!
This is amazing information, asymmetric exercises/ques before movement should be taught in grade school. Left heel-right arch-back of rib cage; noted!
Good stuff!
Thank you master so much ❤
Spot on .. I've lost core from all this too and stay in fight flight. Not sure how this progressed other than explaining it to doctors who don't understand how to treat. Most say APT doesn't exist. I can't squat from excessive pain and pressure at right SI. This affects bowel/bladder and serious coccyx pain.
thanks a lot neal hallinan for your interpretation .
My pleasure.
Wow bruv wow just wow, years of pain and Sports massage thank you
This is quite interesting. At first I was sceptical, but the demo was very good. Reminds me of Dr Aaron Horschig’s channel. Thanks for the video.
Wow great vid
i think it’s luckily pretty widely known nowadays that one shouldn’t open up the ribcage and extend the spine when squatting, especially with weight on the back! spine neutrality + core bracing is usually what i hear coaches say
From my perspective, when coaches say "neutral spine", what they don't realize is that they are actually cuing spinal extension without realizing it. If someone isn't passing the tests that I demonstrate in this video, they are already living in extension to some degree, so what looks like a neutral spine is actually extension. It was believed that arching and tightening the back/abs was ensuring a neutral spine, because the fear was going into flexion.
the child pose in yoga also stimulates the targeted muscles in question.
If you're more confident with your mobility and range, then happy baby pose and Malasana pose is also a good practice.
Thank you
Super detailed. Wish I could find a coach near me who could give such specific to the person instructions. I do masses of movement and training but sometimes injure myself and Im working around multiple injuries and imbalances...I do masses of squats but possibly imbalanced so frequently get pain especially at top of right ilium pelvis lower back
I love you, Neal
This is great. My Coach teach me the same Tests.
Best regards
Thank you for sharing your knowledge, also the Brazilian flag made me happy.
What a Brilliant video. Thank you for sharing. This is a video I didn't know I needed.
I’ve been having a lot of psoas issues. I’m hopeful this will help
Thank you.
I'm so grateful for the information you share. I've been dealing with everything you described for a year!
Can you recommend anyone to see in Monmouth County NJ?
You are precious men.
Thank you!
Thank you 🙏
THank you so much
Great Channel, Neal, I'm a physiotherapist myself who is suffering from si ligament problems at the left side for 4 years now. What is your opinion about wearing an Si belt (temporarely) as a part of the healing proces?
ive known i wasn't using my left diaphram for 20 years. I attributed it to one of the motorcycle accidents I've had. I hope my body can re learn muscle memory through these exercises.
This is excellent. What kind of doctor should I see to get help with this situation?
Love this video/information. You mentioned usually your pelvis is forward on the left, mine def is forward on the right. Is this normal then? I do have though the same thoracic discomfort you pointed out on the left. My ql is constantly causing issues on the left and am more flared on the left. My front chest/ribs feel compressed on the left also.
Wow. Thankyou