Activating Left Hip Musculature Through Hip Compression and Ground Sense

The best way to activate left adductors, left anterior glute medius, left hamstrings, and left internal obliques is not by trying to activate them.
What you need to do is sense the proper position of your body, compression through your left hip, and sense of the ground moving up underneath your left heel.
That is the secret of Postural Restoration. It is much less about "muscles and bones" and much more about what you are sensing, your sensory input and awareness that your brain uses to coordinate muscular activity correctly.
Stepping backwards onto a step, done correctly, will help achieve proper sensory input, respiration, and muscle activation of the left hip musculature. It is highly unlikely that you'll be able to activate these muscles properly during typical strength training exercises.
pritrainer.com/
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 [e-mail] 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...
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...
• What is the Left AIC p...
• Introduction to the Ri...
pritrainer.com...
• RTMCC Pattern Basics
pritrainer.com...

[@VictorGrunack]

As a PRI Student this was eye opening

[@kcmman9323]

Its amazing how complicated it all seems and when using right language and explanation it all comes together. Life saver here.

[@NealHallinan]

It's definitely difficult to explain PRI in simple terms.

[@kcmman9323]

Many years i actually thought my left side was overworked and crunching! When it was just crunching a couple overworked muscles and my right side was holding on whole time.

[@biyas01]

Waiting for ur video from last three weeks. Thts what i am experiencing right now u described in d video. Will practice this. Thanx a lot.

[@hamidman6974]

Last year I kinda fixed myself doing this exercise for 1 week (unknowingly ) Either a massive improvement or full neutrality - then after I did some bad variation of bilateral squats, I flared up and got back to non neutrality. I think there should be more explanation about this exercise / technique - this is the only video on youtube I found. (I didn't know about PRI) Initially I did step downs for my right knee pain, and to not be unbalanced I did also on my left side. After 1 week or so - my pelvic floor problems disappeared, my left hip pain disappeared, my sleep quality improved. After I flared up, hip pain came back and all problems. I understood that my pelvic floor disorders were related to hip pain. Afterwards I was never able to get back to neutrality doing step downs, and I think it's because of the way I was doing them. I remember feeling my inner thighs during the exercise, and after that week I felt my glute medius were bigger.

[@JakesYan]

Exactly what happened to me! Its definitely true that these exercises are neautralizing us to a certain degree. But just going on day to day activities like walking, going to the gym etc automatically brings u back to the pattern again

[@reghammond09]

Great. Been trying to translate floor exercises to progress through loading for running.

[@omalone1169]

06:51 there

[@alanESV2]

Very interesting. This reminded me of training footage of Ronnie Coleman where he climbed a stairmaster backwards

[@maciekstonka65]

Is there a chance for video about any „cardio” techniques one can do as Patho PEC/stroniły patterned? Or talk a bit about your journey Neal, how is was for you to do any „exercises” while being Patho, exercises that get your blood flow going. As being Patho, really want to expercience that „feel good” sence after moving your body, not only laying down, doing only few same techniques, and avoiding almost all movement. Since you were teaching salsa I cannot imagine how did you managed that being a Patho PEC.

[@brendamorris7882]

Thanks for this guidance Neal! I'm going to try this for a while...will report back!

[@35sherminator]

This is absolute gold!

[@robinrich1]

thanks Neal . i think it would helpful if you showed your videos - take this one for example, with your back to us ,so that we can follow in your footsteps , so to speak, and not have to reverse things in our brain ( or maybe that's helpful too! ).

[@alexl2371]

your body is always trying to find balance...when you're in a position where other muscles need to compensate for lack of it causes this problem in the long run..to turn that off is to basically change your habit

[@jamilshakoor7923]

Amazing how you reduce the complexity of biomechanics. Totally digestible. Kind of a impingement and instability concept as well, right? Thanks, Neal!

[@NealHallinan]

Yes, absolutely I&I!

[@georgedonegan2183]

Your videos are so clear and informative Neal, thank you. Regarding left peripheral vision, would you recommend to turn the head to the left as well as looking left? Or sidebend the neck to a particular side when performing this?

[@NealHallinan]

Well, when you drop the left shoulder down, it actually positions your neck appropriately. The head is actually relatively positioned to the right if you keep your head straight because the body below it has turned to the left. You could perceive left peripheral visual space as you do it, or allow your eyes to "scan" the environment.

[@scarlettorchid3458]

Thank you so much!

[@NealHallinan]

You're welcome!

[@blackx1147]

If someone is practicing PRI techniques, how can they tell if they've achieved pelvic neutrality? Is there a self-test that they can perform?

[@2fastnfurious4u]

leg length test?

[@andreygladikov8860]

yoga pose - lotus (or Padmasana) with ease

[@blackx1147]

@@andreygladikov8860 Thank you very much.

[@majahm1373]

Amazing

[@levywinslow7382]

Hello Neal, I’ve been using this technique for a while and I really like it, really helps me to sense the left side, I almost feel as though I am stable on my left leg while doing this technique. after practicing about 2 or 3 repetitions and then balancing or stabilizing on the left leg I feel the top of my hip bones and feel that my left hip bone is now higher, opposing it’s usual position where the right side is usually higher. Is this a good method to use to confirm I am on my left leg

[@thomas2081]

I can't agree more. I have realized many times how the sensory input influences how your body 'positions' itself. My long forgotten right ankle injury is the main trigger of my body imbalance. PRI is really fascinating. Neal, do you use the expression of DECENTRALIZATION OF PAIN in PRI?

[@reghammond09]

RT Ankle instability here as well due to lack of mobility and ROM - has to relearn how to move over the ankle not around it

[@thomas2081]

@@reghammond09 Very true. Patience and practice. Thank you for you input.

[@reginaldbeard2492]

Ahaaaaaaaaa!! Thanks again.

[@FunReliefSoulWhispering]

🎶🥰🙏TY 🙏🥰🎶

[@Si-instability]

Wonderful how you explain it. Question Neal: when coming down stairs, opposite of going backwards as in this video, what are the clues?Do we strike the down step with left foot-heel or toe? Right foot -heel or toe?

[@NealHallinan]

I haven't really given it much thought, to be honest. I just don't want people to fall down the stairs.

[@blink99v]

@@NealHallinan trying to emulate this and my heel won't even go down when I move it back...? Unless I really overly tuck pelvis and huanch over... Like what's going on here?

[@johnathanabrams8434]

When the left leg is bent on the stairs, what is supposed to be happening with the right arm/scapula/upper or lower traps ? Elevation or depression?

[@tklymkiv3814]

Hi Neal, thank you for posting these great videos. I was wondering since we spend so much time sleeping, maybe we could use this time to try to sleep in the correct way in order to benefit our posture. In terms of PRI, is there a better way to sleep, for example sleeping on the right side vs the left side. Just curious what's you take on this, maybe you could make another video about benefits of sleeping the right way. Thank you.

[@NealHallinan]

I really don't have any recommendations on that. Most people move around quite a bit at night. I just wouldn't sleep on my stomach since it would likely place you in a state of extension.

[@chrisarmstrong6304]

I could be wrong here, but from a L AIC/RBC perspective I'd guess it's better to be on your right side. If you're sleeping on a surface with any kind of give (e.g a mattress) then the contact side of your body will decompress as it sinks, meaning your left side will compress. None of this matters much anyway because you can't control movement during sleep.

[@owowowowowow5376]

How many reps and set would be good for this exercise ?

[@MccormackSean225]

This is phenomenal. Definitely feel that left side crunching. Any recommendation on, when pushing up through left heel, I feel myself falling outwards to the left?

[@NealHallinan]

As long as you keep the left hip shifted back and are feeling the appropriate muscles, some "wobble" of the left foot is good. Not sure if that is what you are describing.

[@MccormackSean225]

@@NealHallinan I THINK this is working so great for me because I'm getting into the left hip capsule. But my main two questions are 1. as I push through the left heel, straightening the knee, my entire body seems to fall leftwards (loses balance). Is this to be expected? 2. I'm unsure how to transition this into gait? Seems the left hip comes right back "out of" the hip capsule

[@lynx9218]

hi Neal! really thank you to share this, it is of greate help to clear my mind on the problem and the way to correct it ! using your key points in exercises, I am practicing sitting on a gym ball with left leg feeling the main force from the ground and switching my body centre of mass to the left and try to make balance while inhale and exhale. i find it working and think it would be convinent way for office people who have to sit beside a table all day to work. what do you think >.

[@GC-ti1vz]

If this works in both sides, could we challenge ourself by wearing a weight vest to progress?

[@paulgeorge9228]

i dont see the point of a weight vest tbh, you are training your neuromuscular pattern

[@prashantsoni820]

Any special instruction about breathing such as exhale during pushing with left heel and inhale during pushing with right arch??

[@NealHallinan]

I talk about the breathing sequence on my website beginner program. It's always the same for every technique.

[@munyaradzidenhere-j1w]

When you are walking which foot should you lift first to get out of the pattern?

[@curiousjojo4life]

Hmmm, this is interesting. I am having a hard time getting my left quad to fire. I think this technique may help. I am pretty good at sensing the ground as a dancer but, there are times I can tell one foot is sensing the ground better. I will try this to see if it helps my left quad to fire. Now, I still have an issue where my left glute feels like it never shuts off. Anyway, how many sets should be done of this technique? Thank you!

[@paulgeorge9228]

When you say big toe, which part of the big toe do you mean? The center of the big toe? Or the big toe as a whole?

[@NEChristo]

How can I find a pt that is trained in this? Where are you located?

[@nesara106]

hello sir I'm having L4-L5-s1 mild disc bulge.L5-s1 abductting left leg nerve l4-L5 abductting right leg nerve, I was doing excercise but Later I discovered i had Left AIC whic is causing twisting of lumbar spine , I get pain between shoulder blades, neck. please suggest some exercises, last 3 months has been like hell

[@awakenedsoul]

Neil you are really missing out with Dr. silva in portugal. I think you would understand quickly his protocol based on your treatment education

[@Savimbi_]

Hi, can you tell me more about this doctor? I’m in Portugal and I’m trying to find a pri practitioner

[@awakenedsoul]

@@Savimbi_ Do you want his website? What are your issues?

[@dpaul5457]

Greetings! Do neck/shoulder issues contribute to sinus conditions?

[@ayeayesoesoe9761]

Yes

[@dpaul5457]

Thank you!

[@joshbunn434]

When you are doing this exercises on your left leg should you feel the muscles in my quads or does that mean I'm not doing it right?

[@joshuaitalo1134]

I’m defo going to incorporate these , essentially load up the left side to decompress the right , and do you think left side plank with focus on bringing the pelvis and rub together and hold will be a good idea , as my right hip is jacked up , with a lower right shoulder higher left shoulder , all muscles on my right side are tight and compressed inhibiting diaphragmatic breathing on the right as well

[@joshuaitalo1134]

#rib not rub lol

[@AJSimonTalks]

What if your left side ribs are already compressed?

[@loui2w118]

Thank you, quick question I have a bit of plantar faciitis symptoms on my left heel, should I keep doing it with the soreness on he heel? Just a second opinion. Thank you

[@NealHallinan]

I really can't say. Plantar faciitis is a total body issue. This is just one technique.

[@robertsalazar2562]

What’s your opinion on kegels for regaining a neutral pelvis?

[@NealHallinan]

I'm not sure Kegels would get the job done, to be honest.

[@robertsalazar2562]

@Daffy Duck any tips on the 90/90 can’t seem to get the correct muscles to activate and can’t turn my back off

[@brydobhoy123]

Anyone else find this so much easier on one side ? While stepping back with my right its easy, when weight is back on my right my tfl and quad tense up really bad when lifting.

[@seanc.5310]

Neal, I have the Left AIC, Right BC pattern but only get bad neck tension on the left side of the neck. Is this a result of the left neck compensating the lack of rib cage compression on the left also?

[@NealHallinan]

Most likely. If you lose the left ZOA/Left AF/IR, the neck will start acting as your abs. It could also be because of Superior T4 (check the video about the right subclavius tightness)

[@seanc.5310]

@@NealHallinan Thank you for taking the time to respond Neal, I really appreciate your expertise on the subject!

[@paulgeorge9228]

when you say sense the arch, do you mean the arch on the inside of the foot or the outside of the foot?

[@NealHallinan]

The inside arch. It’s associated neurologically with shifting to the left

[@paulgeorge9228]

@@NealHallinan thanks!

[@trenthm]

Do recommend taking some time to breath in each position/step? Like 2-3 reps of exhale fully hold for 5, smell the roses inhale, type of thing? And on an unrelated note, someone asked me if I think my vision will change if I progress with PRI. I said it took you years of PRI to have your arches fall and you may have even mentioned your prescription changing. When do you think people would typically experience things like arches fallnig or vision prescriptions changing?

[@NealHallinan]

I’m not normal bc I never knew about the visual issue until 7 years in. My arches would have fallen much faster if I had discovered the visual aspect sooner. The technique is basically retro stairs so yes, treat it like any other technique

[@trenthm]

@@NealHallinan Thanks

[@2fastnfurious4u]

Maybe some neck/pelvis/ankle HVLA manipulation would help that woman

[@michaeldavis6607]

Strange that breathing is encouraged but he speaks with vocal fry which is a sign you aren’t breathing correctly when you speak

[@Жэк]

Только приводящие мышцы бедра в таком движении расслабляютя, а не напрягаются. В напряжение уходят отводящие мышцы ноги, на которую переносится вес.

[@nesara106]

when I sleep flat , I can rotate my right leg completely outward, but cant rotate my left leg outward, if I i have to rotate i need to bend at knee. and when i stand i stand leaning right. is this left aic? please sugeest what exercise i must do.

[@eoinbairead3924]

I'm the same as you..can't rotate my left as much as my right. Pain in left hip and low back. Wish I could fix it.

[@Anvita444]

HI NEAL, this helps me a lot during the day to get out of misery. Thankyou. However, I typically lose this when I get in bed at night and then I can't sleep at all....my right ear and neck get really red and hot too. Any suggestions? Ty I should add, this difficulty is accompanied by a lot of tightness down through the right hip and outside of right leg, and is much worse after spending some time at the golf course of waxing my truck ect. That right side keeps me from getting to the left...havnt found a stretch yet that frees that up down there.....over time it just releases and some point, but it can take several days

[@NealHallinan]

Any technique you see on this channel or any other channel always occurs in the context of an overall PRI program that is designed according to the test results and limitations displayed by a particular individual. One or two random techniques (which can certainly benefit most individuals) won’t be sufficient for most people, especially when the neck is involved. That’s a long-winded way of saying that you’d need to see a therapist in person to figure out your situation.

[@Anvita444]

@@NealHallinan noted. I went to the clinic in Lincoln...that's where I'm from, but I live in Colorado. I live near Carbondale in the middle of the mountains so not a lot of PRI options up here.....I think the nearest PRI provider is down in Durango, CO. Been doing these left AIC exercises so long now I think I'm stuck on my left side. Neck muscles on the left won't turn off until I really focus on sitting on my right side then they finally turn off. Really trying to figure out what to do with my right side. My left rib cage is definately compressed....I can't stop compressing it....it's almost like it's over compressed now..if thats even a thing When I do manage to "successfully" sit on my right side it feels like im externally rotating my right femur 180 degrees (feels like my leg is on backwards)...but when I check my right knee it's only slightly right of center...I can feel that right glute trying to hold me in place....it's pretty shakey. My atlas is usually sticking out on the left side of my neck....if I really work that right side/glute I can work it back into place....what usually ends up happening in that process is my left pelvis end up hiked up way higher than the right side.... Long story short, if I had to guess, I think that back side of my left pelvis is extremely tight and needs to be opened up...I think that's the source of most of my present discomfort appreciate the reply....just saw it today. take care

[@adriangpuiu]

Liked the video before watching it.. 2o clock shoulder always in front