Does the Left Hamstring Cause a Lateral Pelvic Tilt?

[@CCOJuan]

The expert can explain something that is complicated in a way that the lay man can understand. Excellent video.

[@thomas2081]

Ahhh.... I wish some physios and chiropractors understood that a human body is 3- dimensional....... That would save some people a lot of pain. Thank you Neal. Excellent insight.

[@N1TRO]

Physios have been some of the least informed most useless people I've ever been to. They are fine if your body works as intended and you just need muscle rehab but if you have any kind of issue they generally just give you exercises that strengthen your compensations or cause more issues down the line. That's been my experience anyway.

[@Dr_Jekyll23]

This Video changed my life. I suffered from crazy AIC pattern and didnt realize how much my pelvis was tilted forward. This video realized all the latent potential from the other exercises

[@karlfischer466]

Excellent video as always! I know exactly which picture you are referring to... something which confused me for a long time too!

[@NealHallinan]

Thanks, Karl.

[@Sergedb74]

This was 3 years ago, just found it now. Been listening to your videos for a few days. At first, I could not grasp the entire concept, and that's because 1 or 2 videos cannot explain it all. I was intrigued, I kept listening. After an injury many years ago, my right foot was slightly bent to the right downward by a few millimetres so my body weight might have shifted to the right i.e. the outside of the foot. Since then my right glute has been smaller than the left glute whilst my right hamstring stronger than the left one. Yet, to compensate my left quad is now stronger than the left quad. Perhaps someone will find this comment helpful to further confirm what Neal is saying here: my right abductor is much tighter than my left one. Also my right ankle is not as flexible forward as the left. After years of training i.e. cycling, running, skying etc. and dancing too - perhaps landing often on the mid and front of the foot and the accident caused problems to my left knee. Fearful of putting my weight back on the left leg fully, a PT told me to stay more on my right leg (?), yet he/I did not know about the pronation/supination mechanics, so perhaps compensate with lower back issues at times which I manage with weight lifting; yet my left hip when running/jogging starts hurting after a while; as explained by Neal here, it is possibly my body weight shifting to the right rather than rotating fully in ... maybe. Lots to think about. High heel runners only made things worse, high arch inside was hurting the knees lot - perhaps I had not done a good preparation at the gym earlier - so found best way even before discovering PRI last week - with some altra shoes. After years of testing, and many shoes, I position my feet inside the shoes in a similar way as explained in this video. I can feel the ground, not all Altra shoes are like that, mine are paradigm 5. I'll try to insert a tissue in there to further confirm or make it better, it depends. This stuff is fascinating.

[@ASRmann]

Fantastic video and clear explanations 👌

[@NealHallinan]

Thank you!

[@bryanmurray2723]

Hi Neal Just to confirm are you saying that regardless of whether one has a left or right pelvic shift, the left inominate is in in flexion, and rotation to the right? Also are these positions of the left inominate relative to the sacrum?

[@EllenAnderson-zd6ss]

Does pri help with hip fai? Or would that need to be surgically corrected in order to get out of the L AIC, R BC patterns?

[@michaelamiras9727]

This is my problem.. Do you do online coaching? Im from California…

[@mattiskeating1022]

Thanks for the clear up!

[@NealHallinan]

My pleasure. It was a really good question. Sometimes I forget about the things I struggled with understanding when I first started.

[@iblis638]

What's actually the proper way to start fixing this entire issue? I've had lateral pelvic tilt and also all those different issues that come with this left AIC pattern (lower right shoulder, left rib flare etc). Will strengthening/stretching any muscles help with it or just mainly those PRI exercises? I don't live in USA and there are no PRI trainers around here.

[@NealHallinan]

Wesley, you can try the exercises on this page. It's generic, but these can definitely help. Keep in mind these exercises seem simply but they are not. Every little detail counts and the breathing sequence is super important. pritrainer.com/pri-left-aic-right-bc-beginner-example-program/

[@18erik]

Hi Neal , thank God I found your videos. The explanation is I assume pretty perfect but of my knowledge of English ( also writing to you from Germany) language I find it hard to understand wich hamstring is weaker on my legs ? I have been having awful bike saddle issues only on the left side as I only feel my left sit bone on the saddle , never have I gotten a right side saddle sore . Even with adjusting my saddle height . As I go more up with the height the issues get worse , but either way I only feel the left sit bone on the saddle . Changed about 6 of them , the last one that I have now is expected to be for my sit bone width so not the saddles fault. I want to do some work on my hamstring to maybe get rid of this problem as I find your explanation logical and one of the best on y.tube . Should I target one leg more and wich one (as I didn't understand good enough ) then the other , or maybe upper back as well, or just do even workout on both legs. And to add the problem starts after a few kilometres of riding maybe as one leg gets more tired the weaker one and then my left foot points outwards to the point that my heel starts rubbing on the frame . I know your not a bike fitter but please do explain wich side of my body maybe weaker or more tight . I'm a right sided person. If you ever read this please reply . Greetings from Germany, and all the best .

[@NealHallinan]

www.posturalrestoration.com/find-provider/member/5749-kazufumi-nishimura?region=

[@grege5538]

Great Video ! Cant wait for the course in NY

[@NealHallinan]

Myokinematic Restoration?

[@grege5538]

Pelvic restoration at finish line. All the was from Germany.. :)

[@NealHallinan]

@@grege5538 that's great. I've gotten numerous emails from people in Germany looking for PRI therapists.

[@grege5538]

I took the postural restoration course in munich last year with Mike. It was amazing! Im looking forward to the course in November.

[@aimjbtnh3]

So if my left adductor has been stuck in a pull position and i keep having sharp pains in my lower left abdomen along with left adductor spasm, what does that mean? And i have hyperlordosis..... anterior pelvic tilt. Sacral plexus issues.... tingling in right leg

[@eugenechong1907]

I have a pronated right foot/ankle and my right leg is shorter than left and have right anterior pelvic tilt on the right aswell. Not sure which hip is higher because when my right leg is shorter i usually stand/walk using my left leg more as my right leg is kinda floated up the floor (hard to feel my weights on my right). With that my pelvic is turn to the left i assume. Even when im sitting or sleeping, it seems that i will always put my weight onto the left rather than the right and when i try to balance them out by leaning to the right more, it still feels like floating where i hardly feel any weight to the right just like standing. Believe that my hamstrings are really weak and my heel cant feel those weight as well when i stand. Is this quite uncommon?

[@williamtsang7012]

What if the hamstring causes PPT posterior pelvic tilt with a lateral tilt? Isn’t that possible?

[@michaelwilson0889]

I have pelvic tilt I can see very clearly my right side is higher and I am lean enough I can see clearly it pokes forward on the right side as well.. I also have an issue engaging my left core... Ive tried so many things I'm just at a loss.

[@N1TRO]

Correct me if im wrong but is this the reason that since i have a higher right side but shift all lf my weight heavily onto my left side anyway, that everything doesnt feel right? By this i mean that i never really get into a real left stance despite always being on my left side and i cannot really shift into any normal stance mechanics.

[@TajinderSingh-ws3bc]

very well explained im suffering from same

[@HairyPixels]

Can the left side of the pelvis move forward and orient the pelvis to the LEFT? I can see my anterior pelvic tilt originating at the left side due to weakness (my left hip is more flexed than the right) but that shifts my weight to the left which also orients the pelvis to the left (so I THINK). Everything else you say is spot on though. I don't trust my judgment at all but that's how it looks to me even after you explaining this so many times.

[@NealHallinan]

In rare cases that can happen. I simply haven't seen it myself. However, the left pelvis wouldn't orient the pelvis to the left. In order for the pelvis to orient to the left, something would have to go wrong in the lumbar spine, an extra twist to the left around the level of L2 or L3 (I assume). So you can still be in the left AIC pattern but with a pelvis that presents straight or possibly oriented left, but your body would probably have to "break the rules" of biomechanics for it to happen, which usually means losing ligamental support in the spine. I don't trust my judgment either (visually, at least) that's why testing is so important. Only the PRI tests tell you for sure what's going on.

[@HairyPixels]

@@NealHallinan Agreed, we can only trust tests. Have you ever seen cyclists with left AIC pattern? The fact your feet are clipped in makes it such an unnatural situation that I like to believe you could break lots of rules that would normally exist in any other sports.

[@NealHallinan]

@@HairyPixels Remember, all humans are going to have some left AIC pattern in them. It simply means reflects the fact that humans are built to be right-sided dominant because of our larger right diaphragm that likes to pull our lumbar spine, and thus our pelvis, more to the right than to the left. When things become too un-balanced, when the left side gets so weak that it isn't used anymore through non-compensatory muscle action, that things go bad. Any type of sport that has forceful repetitive movements through the lower back and pelvis (which can't move to the left fully because it's stuck) could easily cause what we call "pathology", ie, breaking the rules.

[@liamreilly5612]

Why does ribcage look rotated to the right. My left ribcage appears much closer to my midline then my right. Thanks

[@NealHallinan]

Hi Jorge. Perhaps your center of mass has shifted so far to the right that the left side looks closer to the midline? Usually the left ribs are flared compared to the right side.

[@resetmyzen1585]

My pelvic tilt on both sides some flare ups are on the left and others on the right I recently got a MRI that shows a herniated disc between L4 -L3 I'm not sure if that's a factor 🤦🏻‍♀️

[@klp1tyklop261]

Psoas work as rotator of the pelvis?i have the left side on anterior but psoas is weak and inactive and same goes for hamstrings as u explain,but the right side of pelvis goes forward and pulling my hip in internal rotation like it happens on knee valgus

[@michaelbrown3691]

I have this exact problem, but everyone says that the left psoas will be tightened, mines is completely turned off along with the ql and the lower back. But on the right my hamstring is tight along with the psoas and the ql. My ql was at one point making my twelfth rib touch my hip but I've managed to lengthen that vut it's still so overactive. Have you ever seen left hamstring elongation along with quad and every other muscle on the left leg. I've had a tilt for so long my left leg and pelvis just swings about

[@buddy3892]

Sounds similar to me , you will also need to strengthen the obliques and have found Copenhagen planks really help with this

[@시고시고]

This is my problem how i fix it ?

[@EssaEssaz]

So if i have left foot rotated to the left more than right foot while walking , pelvis is rotated to the right?

[@hw1451]

Amazing.

[@hadi257]

3:45 "pelvis in the front is forqard". Then why my hip flexor is tight on the right and not the left althought right pelvis is never forward?

[@NealHallinan]

I can't say your pelvis isn't forward on the right, also (PEC pattern). It might be. But in the left AIC pattern, the right hip flexor can be tight and overused to help stabilize the right pelvis when the right glute is weak.

[@danielcastaneda4356]

I remember hearing that without fail most of the time this is what is happening and I think I've finally come to accept that. Is common though to hear that someone can sense their left hamstring and glute fine but not the right hamstring and glute?

[@NealHallinan]

Lots of people don't feel their right glute at all. Most people feel right hamstring a lot. I think some people feel their left hamstring more, but I don't think they are feeling it in a good way. In other words, they are feeling the left hamstring as it struggles to stabilize the left side of the pelvis. But they aren't feeling it the way we want them to feel it: with a pelvis and ribcage that are shifted to the left.

[@clirimreka6142]

Thank you

[@שחרועקניןרק]

You mean just the inner hamstring? Because the biceps femoris is part of the chain of muscles that are over active on the left side

[@NealHallinan]

It seems counterintuitive, I know. The biceps femoris extends the hip, that's why it's used. One re-positioned, the medial hamstrings become more of the focus. The biceps femoris is overactive due to the compensatory left leg external rotation. If the pelvis is neutral and the leg has good internal rotation, the biceps femoris isn't a problem. It's only a problem when in the pattern.

[@Mereship]

Can the face be involved with this? I feel like my left face is drooping compared to my right.

[@NealHallinan]

It depends on how you look at it. Facial asymmetries can be an external sign of a base of a skull (occiput) that is not sitting atop the neck properly at the O/A joint, the occipital-atlas joint. If the OA joint is not moving properly, this can compromise spinal movement all the way down to the pelvis since it's all one functional unit. In my case, I believe my issues were top-down, because my facial asymmetries showed up in childhood. So the facial bones can be involved, because asymmetric positioning of the facial bones can affect, or reflect, a cranial-neck relationship that is blocking proper function of the spine.

[@Mereship]

Neal Hallinan thank you. Could mine be Occurring from the pelvis up? My lateral pelvic tilt started after I had a physically traumatic birth of my son six years ago. I have all of the symptoms of the left AIC. Tight left psoas, tight right adductor, weak left adductor and hamstring, tight right traps, back pain (more on the left side). I also have snapping in my right hip, almost like an iliopsoas tendinitis. I’ve been doing the 90/90, right Glute max, and the one where you pull back the left leg lying on your right side pretty consistently every day. Any other things I should do with my neck or any other specific techniques? I’ve learned to do trigger point release to my left Psoas myself and it seems to help. I’m a nurse practitioner and have asked everyone I know in healthcare about this. You are the first resource I have found to address exactly what I have.

[@NealHallinan]

@@Mereship I show the four techniques on my website bc I'm fairly confident that all humans can benefit from them. However they are just a starting point. I'd recommend seeing a PRI practitioner bc things can be much more complicated and those four techniques aren't advanced enough to resolve more complicated issues.

[@katerinahlavacova4220]

Is it possible that the left hamstring feels tighter than the right one even when lengthen?

[@NealHallinan]

Yes, many people feel that, but it's not tight, it's "tense".