Why the 90-90 With Hip Shift Also Needs Hands and Knees Breathing
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- čas přidán 17. 04. 2019
- While the 90-90 with Hip Shift is undoubtedly the most popular PRI exercise, it does have some limitations.
First, it doesn't involve the upper body to a great degree. It mostly focuses on repositioning and initial strengthening of the pelvis.
Second, it doesn't allow much posterior ribcage expansion, a movement that most people need in order to maintain proper pelvis and ribcage position, movement, and strength on the left side.
For these reasons, hands and knees breathing usually needs to be incorporated into a PRI program to promote left posterior ribcage expansion, left scapular strength, and left ZOA strength.
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.
/ neal_hallinan
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Subscribe to my channel here: / @nealhallinan
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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...
You’re the goat Neal.
Thank you Neal, you are a great help to those of us with no access to this type of expertise.
Thanks Neal, you have been incredibly helpful. My love to you
Thank you Neil! I can't believe that Chiropractors and PT's don't diagnose this! The more I watch your videos the more I understand what's wrong with my posture. I never thought I could be stuck on my right side since I'm a lefty but sure enough, it's true.
You're welcome. Being left handed doesn't change the fact that we have a bigger right diaphragm, and thus more muscle, on the right side of your body, and that this bigger right diaphragm has a stronger "pull" of our lumbar spine to the right, rather than to the left. That's really what it comes down to.
Posterior mediastinum for the win! Thanks for posting. I've been working on it! I no longer feel pain behind my left shoulder blade that I had for years! Thanks Neal!
Nice! Without posterior media expansion, you can't get true left stance and your pelvis is likely to orient back to the right. Took me a long time to understand that. You've got Postural Respiration in the bag!
Exact same story here. Thank you!
Wow! Thank you so much for this! Very useful! I also watched the psoas and diaphragm video. Great content!
Thank you. Glad you find it useful.
Hi i Hope to discussion With u about PRi
I had chest trauma from an object falling on my shoulder and chest as I was getting prepared to help bring it down from under it your videos give me hope for right chest pain
I’m new to your content. Really love exploring all your explanations and exercising.
It would be really helpful if you added popup links or links in the details to the other CZcams references you make during the video 🙏
Neal I don't have words how to thanku.....you are truly a God sent angel
Thank you, Salik.
@@NealHallinan sir I am having same issues as a left AIC Right BC pattern have been working on it for a week.....I have been doing all the 4 exercises. Just need to know how can I get online consultation?
Thank you so much my right pelvic turn towards left side which your vedio will help me to come out from this problem
❤THANK YOU 🙏❤
I will try to do this! I have pain in the mid-bottom part of my rib cage and sometimes when I breathe in, it pops and it feels a bit better. I think this exercise can help me. Unfortunately, due to many virus prevention measures, the doctors don't accept "non-emergency patients" where I live.
Thank you very much for posting this for free for anyone to see!
Personally for this exercise, focusing on opening the right side of my pelvis rather than just closing the left has helped me with the breathing
Why does this help me so much in 25 years of chiropractors Physical Therapist and orthopedic surgeons say there no hope because I have scoliosis
You may be interested in my playlist that has interviews with scoliosis experts.
These muscles are leak on the left side for sure. My left lower ribs are still a little sore from going into left stance the first time last night. But this is exactly where the ribs moves when it happened.
I’ve had a pain on left side of the ribs, especially when I lay down. I think this explains it 🤔
Boss, I tried the ledt zoa sort of in a sitting positionand exhaled so much that my left abdominals cramped.
the cool thing was, that - trying to keep the cramp made me keep the position, so standing up, still with a light cramp, i could keep IR :D
Your right, this is a challenge. So when your in the rounded position and are over to the left, when you inhale, are you just suppose to feel the air going into the right side. I feel all the air going there, if this is the case, how are we strengthening the left?? I don’t feel anything happening on the left. I do feel the right side open up but thats it. I unfortunately am to weak to raise my arm quite yet. Thank you
Omg, lower belly (diaphragm) breathing is so praised all over the internet that I've been thinking it was the best way of breathing. But lately I've been having weird symptoms like sinus clogging. I think I might have neglected my upper lungs/ribs and doing these exercise makes so much sense! Some moves even make my sinus click and unblock immediately! Who would have thought that the two could be related. Crazy! Thank you!
Your diaphragm is not in your lower belly
@@hex1275 never said it was. but thank you for your intervention
its happening because we are creating tension in neck and doing neck breathing while inhaling i think so..happened to me as well.
I've tried two of your exercises for my hip, what a relief in a short period of time. Will this eventually help my scoliosis and my neck pain which is causing dizziness or do you have more exercises for the neck?
Technically, any PRI technique can help scoliosis and neck pain. It just depends on the nature of the issue. I always recommend seeing a PRI trained therapist.
@@NealHallinan Thank you for taking time to reply. I'll check to see if there is a PRI therapist near me.This is the best my back and hip have felt in awhile....Keep the videos coming!
Rest all what you teach is ok, your improvisation on this exercise will creat problem bec of this side bending
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@NealHallinan I believe the left lower trapezius is antagonized from this movement?
Do you have some guidance on repetitions/sets or volume for this exercise? Should we do it until we are tired? Thanks
This a very difficult exercise to understand to do! Where should the muscle strain be felt? And is the head supposed to point forward or to the left? (Due to the left ZOA closing down). Are we supposed to close the Left ZOA forcefully and to the max?
Should I do this, and then the same exact thing but opposite on the other side? Is there any benefit to doing it on both sides with these exercises?
Hi, neal. I'm the one from China who asked you earlier why my tongue is on the left side, and I push my left front teeth really well when I write and play the guitar. It improved a lot after I improved my pelvis, used my vision to feel life, and put paper under my feet. But my problem now is that if I use a thinner pen or guitar neck, this happens again. But there was nothing wrong with me making a normal fist, and I wanted to know why. My own perception is that when I grab something thin, my left side still shrugs. I look forward to hearing from you. Thank you.
I 'm getting some pressure on eyes when doing the hands/knees ZOA exercise. Why would that be?
hoping to get a response - I am really feeling it in my right glute. Is that ok?
Hello Neal, I feel like my left trapezoids are preventing me from breathing with my left posterior mediastinum. Whenever I try to round my back, I can feel them seize in place and it blocks the corrected breathing pattern.
I'm trying to get my left serratus stronger, but it is really hard to do without activating the trap at the same time. Do you have an idea how I could do it? What should I be focusing on during the exercice?
Wow this is exact for me too. How do I fix this? Should I just strengthen more left serratus?
HI Neal,
I have a relatively mild, but noticeable, case of pectus excavatum. I also have another mild, but noticeable case of bowed legs. I have forward head posture as well, but this I can fix. However, what would you recommend for fixing pectus and bowed legs? I'm just starting to really get into posture and I'm realizing that perhaps my problems here are actually caused by posture and not by genetics, which is what I've been told my whole life. Thanks
P.S. Do people knowledgeable in this kind of posture offer coaching or some kind of therapy?
Skylar, where do you live?
@@NealHallinan I live in Houston, TX, and I will actually be moving to Los Angeles shortly, so recommendations for either city would be great
@@wondubread check the Postural Restoration website's Find a Provider page. There are definitely PRI therapists in Texas.
Tell us how many reps, sets, time ?
Hello Neal ,
My problem is when i try to curve my thoracic spine ,I can t .
I find my self Flexing my head!
How many breaths or reps? How many times per day? Thanks
Is it necessary to master breathing without breathing into our neck in order to be successful at the exercise on all 4's? Also I really struggle to keep my back rounded in the all 4s. Do you have any advice?
The entire discipline of Postural Restoration is built around not using your neck during normal breathing. So, yes. Why people can't keep their back rounded or neck relaxed can only occur through evaluation.
Is it okay to exhale through your nose? I'm avoid using my mouth to breath (James Nestor and Patrick McKeown's method).
Hi Neal, when you round your back, do you recommend tucking your hips as well?
I've been asking the same question.
for pec potentially with loss of right ZOA, what can you do to get that right ZOA back? should you modify the all fours technique?
I know you have to get right back to get left... just wondering what you should be focusing on as a pec with regards to techniques.
You could try this.
czcams.com/video/n4kOm8BiHaI/video.html
I've been seeing numerous Dr's. For over 2 years now. One thing leads to the next. Just had left shoulder surgery last week to get rid of bursitis and they shaved some bone. Intuitively, I've been wondering if it's all caused from being misaligned from teeth being pulled on left side and misaligned ribs. (Ribs stick out on lower left and raised rib on upper left). While recovering, I came across your videos! The closest therapist near me is almost 100+miles from me. My question is... is there another way to do this than curving the spine. I also have osteoporosis and curving the spine is a huge no no!
There are many PRI techniques that accomplish what I am doing here, but they are very nuanced. You'd really need to see a therapist for help, especially if teeth/jaw are involved.
Sir pls make this video showit from front pls sir this will help us 🙏
I can use this exercise in anterior pelvic tilt?
Mohit, check out this page.
pritrainer.com/pri-left-aic-right-bc-beginner-example-program/
How can I work with you? I’m in desperate need!
Hello, EW. The information is found here. Just e-mail me if you decide it's something you are interested in.
pritrainer.com/on-line-consultations/
Hi Neal
Anyone in India providing pri?
Couldn't find anyone on the website.
I do not know. I don't think so.
Can you share your insta id , I am also Indian, want to talk to you
Thanks for sharing your wisdom I have this problem! A little feedback- I find it a little frustrating trying to find demo videos, all of your thumbnails for your videos show people doing the exercises but I have to scroll through the entire thing to find out there's no demos. Perhaps you could make it a little clearer what the videos are about? Or not show people doing the demos in the thumbnail?
When I made many of these videos, they were for people who are already studying or interested in PRI. I had no clue other people would be watching. However, there are demos in many videos.
I have actually been doing this exercise on my bed with wonderful results. I sleep on one of those egg crate looking foam mattresses. Very spongy. Since I'm not on a hard floor I wonder if this allows my upper left back to stay expanded?
Good question. I think a harder surface is better for the stability aspect.
Thanks @@NealHallinan. If I may impose one more question, is the idea behind all these exercises to become healed and not have to do them anymore or are you pretty much going to have to continue some kind of daily or weekly PRI routine to keep your conditions at bay.
@@joshuaolkowski3351 I suppose it depends on your particular situation. I have to keep them in my life because I'm patho. My body "broke the rules" in an attempt to get range of motion I could get. So I need the exercises to keep everything balanced. Due to the particularities of modern life (mostly because of how much time we spend sitting and at computers), I think everyone should keep a few exercises in their life and do them from time to time.
I feel those breaths all on the right side, is that correct?
It's usually coming from the anterior neck area.
I’m having trouble doing this correctly!
My wrists hurt so bad! What are correct shoulder and hand positions???
Also how do I activate the Seratus anterior and the lower trapezius ???
What do you mean by scapular strength ?
My wrists and elbows get sooooooo irritated by this exercise :/ what can I do
Neal, correct me if I’m wrong, but I keep coming back to this video of yours and feel the need to comment. Isn’t your thorax too rounded here? My understanding is that when excessively rounding like this, you not only potentially engage too much rectus, but you also limit the ability to posteriorly expand due to reducing sternal pump handle ability while also closing off the upper most thorax dimensions causing expansion to occur much lower in the back than where you’d like it to for true anterior-posterior expansion.
I think you want the sternum more parallel to the ground and to be pushing the thorax back through the reach instead.
Again, let me know if I have this wrong.
Not everyone looks the same while doing it. What is excessive for one person may not be excessive for another person. I coach it to the individual that I'm working with.
Neal Hallinan gotcha.
And I had (have) issues that others don't have. I wouldn't coach every person to round so much. I was just doing it how it's natural for me to stay neutral.
One other thing, don't forget that I am neutral. Someone who isn't neutral won't be able to do what I'm doing comfortably. Neutrality and non neutrality can be like night and day.
Why you dont a Skype consulting I mean not for free of course
I am considering it. I have someone I'm going to try the process with. In the past I've been hesitant because PRI testing is the basis of everything I do, and the testing isn't easy to learn, and some of the tests can't be done without help from someone else. If you are interested, feel free to e-mail me with information about what you need help with.
So how can we know if this worked and opened it up?😂
There are PRI tests that will change. Only testing can tell you.
Niel..i did this exercise ...its stupid ...i started to have problem with left ribs.no body teach this kind of 90 90.
Almost all Postural Restoration techniques involve a sidebend, or as we call it, thoracic abduction.
The left hip and left ribs move closer when we are on our left leg. If that doesn't occur, you are never truly on your left leg. If the technique bothers you, don't do it. Perhaps your body isn't ready for it. As I say in so many of my videos, find professional help. It's complicated.
don’t give up. I got cramps in my left ribs too. I think I just haven’t got the technique quite right just yet.
This is life-changing stuff, I suggest you keep trying. Bon courage.
Is this guy crazy or does this stuff actually work?
Totally works.
@@sundoesshine8800 did u have a problem and did u fix it?
Had chest and upper back pain for 2 yrs. Saw a million Dr's. all they found was some degenerated disks, nothing could be done. Found this and after one session felt better. I'm very lazy about doing the exercises but when I do them I'm good.
May be crazy but some of it works. finally shifted to my left but i’m still working on my neck.