How to Fix a Right BC Pattern - Steps For Addressing Upper Body Asymmetry

[@adamzi4984]

I never really comment on videos but I have to say, you sir have changed my life. I'm actually an MScPT student myself and for the last 6 years I bounced around from doc to doc, PT to PT, etc. and none of them had any answers for me. I would tell them over and over that it feels like my body was split down the midline and I felt a torsional force all throughout my trunk/pelvis/neck, my scapulohumeral rhythm was messed up, I had pain and crepitus all over my body including in my jaw, and I would have these involuntary counter-rotational myofascial patterns that made zero sense to everyone including myself. For 6 long years I was told it's everything from being psychological to central symptoms related to referred pain from hiatal & umbilical hernias (which I also have and which I now know is due to the increased intra-abdominal pressure brought on by pelvic torsion) and every single time I was written off as if I was exaggerating how bad it was. My pain never went below a 6/10 and would very very frequently shoot up to a 10+/10 regardless of my posture or if I was supine/prone/side lying/sitting/standing. I became depressed, suicidal, and withdrawn over time because of this. I am aware of how doctors and PTs often like to dismiss other professions (including the biomechanical concepts underpinning the PRI) but I guarantee not a single one of them has ever had to deal with this pain or understands these myofascial patterns - and nobody can unless you experience what I'm talking about. I say screw that, we all need to learn from each other and I am a firm believer in a holistic perspective to health now, having viscerally experienced the benefits brought about from understanding the root cause thanks to what you've been describing and treating it thanks to the exercises you demonstrate. I wish I could buy you lunch or something...I am not joking when I say my life would have been in ruins had I not discovered these concepts. Thanks so much Conor, and I'll be advocating for more open-mindedness across healthcare professions moving forward. You can be sure that people won't dare speak negatively of PRI in my presence from now on!

[@Hikmetkarademir]

Hello Adam, My health condition is exactly what you have described and I have also herniated disc. I want to know if these exercises solved your discomfort permanently. Thank you for your answer

[@HeLLRaVeN19]

Almost exact same case to both of you. I was blown off for years by physios and doctors while being in chronic pain. At times after a long day,I'd be on fire and low-key wishing for it all to end. I'm Immensely grateful to Connor posting these gems on assymetry positions as those symptoms are mostly gone now. Hoping it's the same for both of y'all!

[@Hikmetkarademir]

@@HeLLRaVeN19 hello, Could you please tell me which exercise you are doing? No exercise helped me so far.

[@grimisthecutestdogintheworld]

@@Hikmetkarademir I have the same, what seems to help me the most is going to the gym and training unilaterally. Only one arm or leg at a time and really focus on doing every repetition perfectly with not too much weight so i can do exercises exactly the same on both sides. 3 sets for 15 repetitions slow and controlled. No exercises with a barbell or both legs doing the same thing (no squat, deadlift, etcetc) only dumbells if i wanna do bench press for example and so on, make sure your body cannot cheat because cheating(compensation) is how we got here in the first place

[@Hikmetkarademir]

@@grimisthecutestdogintheworld thanks very much for sharing your experience. I wish a soon recovery 💗

[@alfiefarrell]

Conor this is brilliant. You clearly understand the pattern and your passion for explaining the mechanics is truly appreciated. Your language, approach and delivery are perfect, please keep doing what you are doing 🙏

[@conorharris]

Wow, this made my night! Thank you, that really means a lot

[@skha5147]

It really is , i watch his videos once and completely get what has taken me a year to semi Undertand with others

[@kpstrength1]

I agree 👍 💯

[@rashidulraj]

Thank you so much bro❤❤❤❤

[@Aniklips]

By far, one of the best most knowledgeable human beings ive ever seen. Ive never found such a comprehensive explanation to my condition before.

[@UnpaintedOG]

I watched the hips lateral tilt video yesterday and followed the article to see what type of pattern I was in. All the tests pointed towards LEFT AIC. I did a few of the exercises and immediately had relief in both my hips and shoulders. For years I've felt twist and had both hip and shoulder pain. This video also confirmed that I'm a left aic and right bc pattern. Thank you so much for the videos and in-depth articles that can be easily followed.

[@conorharris]

That is awesome to hear!! This is what I love to put out this type of content. It can change lives

[@Devil-ig7kl]

Did you fixed it?

[@pep1679]

How are you doing now? Please update us!

[@nasarthemax]

How are you doing now?

[@renatagiarola6568]

You just perfectly outlined an explanation for what I've been agonizing over for so many years. Thank you.

[@inessiev]

Me too!! Haven't tried the exercises, only just found them, have you?

[@xxpowwowbluexx]

Can you touch on sleeping positions that can help reinforce these corrections? Absolutely LOVING your content!!!

[@Tf2plyrsgroup]

What ever position youre in, round your left lower back, try bringing your right knee forward and left knee back (while keeping a relaxed and rounded left lower back) relax your jaw and your tongue (especially the back of your tongue), try having your whole head on the left side of your body turning (looking) right. Not an expert but this has worked for me.

[@musicxxa6678]

This is so amazing. I discovered this too late. I can even feel the asymmetry in my groin. Thanks for the vid.

[@andrewcouper770]

Superb work Conor, I've watched a lot of people try and explain this complex topic and you have covered it very well.

[@conorharris]

Glad it was helpful!

[@ethanbrooks6809]

Your content lately has been top notch. Absolute life saver for a powerlifter who trained like a dumbass for years. Keep it up.

[@conorharris]

Very much appreciate that Ethan!

[@RobertLaTuso]

@@conorharris I’m trying to figure out if I’m in a Right BC or Left AIC pattern?! All of my tension is in my Right side; tight Right Psoas, Right ITB, Right TFL, Right Ql, and Right Chest/Scalenes. What pattern would this lean towards? Any assistance you can provide is appreciated!

[@marcnatali6120]

You sir, are a lifesaver. Spent nearly a year with this issue trying to pinpoint it and finding answers like anterior pelvic tilt, etc. I even thought I'd destroyed my liver due to covid drinking! Thank you so much

[@krendom3766]

Can I ask what your liver had to do with it all? I have right bc and am experiencing liver pain are they correlated?

[@MrsSheffield]

You're speaking my language man! This is great! I'm totally geeking out on your videos, absolutely terrific mechanical explanations! 🙌

[@conorharris]

Thank you for watching 🙏🏻

[@misaelcollazos8264]

Este video es oro puro. Saludos desde Barranquilla Colombia. Un abrazo enorme.

[@YistheRumGon]

Crying because someone is finally telling my life story !! 😭 so excited and emotional rn lol

[@MobileMassageVeteran]

Wow! What an amazing tutorial! You broke down BC perfectly & it helped me find exactly what some of my massage clients were dealing with. Thank you!!!

[@johnathansilva2823]

Thank you, I've been practicing self release for 10 years and this presentation was very helpful. I thought I had piroformis syndrome starting years ago, then I self diagnosed an SI joint problem, now I see that the pain pattern matches what you are explaining here.

[@yangalunchak2771]

How is that "self diagnosing " feels? Haha

[@skha5147]

I have been doing pri for about a year following neal, zack, and even Ron. But i must say it took me MONTHS to Understand them.. doing them same techniques with your explanation have worked so Much better … thank you! You have a gift!

[@harsh461]

Did it improve your posture?

[@carlocarla2313]

...

[@deepzepp4176]

You and Neal are changing my life. I appreciate you guys, so much.

[@wigglywrigglydoo]

Please, keep making this series.. 🙏😇. You always explain everything so clearly, and take the time to put everything together in a format that's concise, to the point, and with many great after thoughts. Thank you 😁

[@amritan]

I have been training the Left AIC and the Right BC Pattern for 2 days. There is already a change in my posture. I will stick with it with confidence. THANKS🎉🎉🎉

[@ibrahimlawal9120]

Are you better

[@amritan]

@@ibrahimlawal9120 I am in the process of improving. It takes patience.

[@juangoyanes4088]

This is crazy it makes so much sense!! Thank you!! All the tests where exactly as you said!!!

[@edbenedicto]

Thanks so much. So often this PRI stuff is to me counter intuitive. But this video explained it well. Cheerio.

[@pieescax9886]

The best videos on youtube, sure.thank you

[@ghittaelbernossielphilalie5474]

شكرا جزيلا على كل هذا الشرح المفصل

[@GLY32]

Hi Connor , For many years I was unable to progress on pull ups, I have always felt somewhat uneven during the motion, the same case with barbell squats. Then I discovered that it originates from the right BC pattern, I am a textbook example. Really need to fix this issue. Thanks for your video

[@user-lu3re2rr4bo]

Thank you Connor for all the great work you do...these exercises have changed my life!! A well deserved 100k subs🎉

[@leostone1501]

thank you! my shoulders were straight again afterwards. I'm wondering why my physiotherapist couldn't help with this or even considered it a problem!

[@buckyhelmsmash7670]

Man I feel better already after the first excercise 😊

[@Protohumanity]

connor this content is truely reffereting.to the underlyling problems. this is awesome

[@haroonmirza1286]

EXCELLENT ! Just EXCELLENT explanation _ 0 BS 100% on-point and to the point ! EXCELLENT !

[@BooomBaaam]

this is exactly my problem -_- and you explained it to me better than the doctors

[@yjkim1211]

11:56 네발기기 13:43 골반 90도 몸통 늘려주기 15:42 벤치 triceps 17:16 standing trunk rotation

[@pawebuskiewicz7844]

Perfect explanation. Pri save my life, but it takes time to understand everythink. Please do some more videos and exercises

[@conorharris]

Appreciate the support!

[@fittalib]

This video is all about me ,thank you so much 😊

[@napakamu9670]

It's such a massive relief to get the right rib cage expanding

[@conorharris]

100%

[@Flapjax44]

This is gold. Thank you for this information.

[@conorharris]

Thanks for watching!

[@margaritahead7928]

Is this what causes scoliosis? This has helped me so much ❤

[@sant0s93]

Thank you Conor, really nice content you are putting out there. I'm from Brazil, there are no PRI professionals here, so thanks to your content and many others I'm able to do those exercises by myself at home. I'm stuck in this left aic pattern feeling pain in my right scapula area and tightness in the left side of my neck. I also lift weights and hope to feel better soon.

[@sant0s93]

@Michel B salve irmao, então não consegui implementar uma rotina desses exercícios com consistência ainda... mas acredito que com consistência melhore muito....tenta fazer o básico bem feito e ve se te ajuda.. as vezes que consegui fazer por um tempo ajudou sim...

[@sant0s93]

@Michel B 👊👊

[@kevinlivingston142]

Connor thanks for all that you do!! Can we still continue with regular workouts while doing these exercises?

[@MrProg95]

Finally i have find the root cause of my pain and discomfort. I've started today with the left aic exercise and now I've found out why my right shoulder miss a ton of intrarotation. Keep up the good work.

[@constantelevation5803]

I’ve actually worked with a certified PRI therapist in Omaha, NE to help fix right SI joint pain due to the left AIC pattern, which I did fix. Now I have some left shoulder blade, left neck and trap pain. I just wanted to say you do a great job of explaining this, keep up the great work. For anyone else wondering or suffering, PRI works.

[@offthewall9467]

3:30 my goodness the mystery of what’s been happening to me the past 6-8 months has never been more accurately articulated.. going to keep watching but had to stop to comment because no other PT has picked up on this!

[@offthewall9467]

I think I have way more of the symptoms described on the right rather than the left. My left side feels pretty good, but my right feels exactly as you described

[@UlySambrano]

Thanks for putting out some dope ass videos! I've gone to multiple chiropractors and have asked for corrective exercises and they all just tell me to stretch my right glute and that's it! Thanks for putting this out, I'm planning to take your class in the future

[@aamirnagaria2189]

I am a powerlifter with a very visible pelvic tilt towards the right side. It always gives me issues with right glute activation and results in piriformis pain. I hope these exercises help improve my condition

[@Taherkhanvlogs]

Did it help Sir?

[@aamirnagaria2189]

@@Taherkhanvlogs not yet. I’m a bit irregular with the exercises. I I am definitely feeling better now

[@Taherkhanvlogs]

Okay sir, thank you.

[@FearTheOldB]

Im so happy I found your video I have exactly this chest muscles like described rib cage but it goes all the way down to my leg and ass muscles too. Also cant see my lat right but I can left even my entire back muscles on one side seem much smaller. For me its very visible even with clothing on would really like to correct it.

[@AlanOMahonyBulletproofBack]

Absolutely on the money Conor, thank you for this!!

[@conorharris]

My pleasure my man!

[@AJSimonTalks]

What if you're trying to fix a higher left hip and don't want to increase that issue? Minute 17:01

[@jakehasenauer8812]

Great stuff! Just went to a person trained in Postural Restoration Therapy the other day and he gave me some exercises for Left AIC pattern in the pelvis. Was wondering if it is alright to start these exercises right along with pelvis exercises or if needed to do the pelvis was solely at first? Great content ad love the science behind it! As someone who likes to be very active and has dealt with these issues for several years, I really, really appreciate the content! Thanks again for your help!

[@jeremymarino6250]

Conor, I read that the Right BC pattern usually manifests from an existing Left AIC pattern. Therefore, should I do the exercises/stretches/motions etc that target both "conditions"? Thank you for your work.

[@justin.terrey]

What is the sets and reps for exercises like these? How often should I be doing this to make a difference?

[@macadam678]

yep woud like to know as well !

[@stephenhill3286]

I know I'm a year late but this helped me so much

[@romangutin5876]

90/90 with reach forward made me cry tears of joy.

[@conorharris]

It's such a money move!

[@romangutin5876]

@@conorharris The absolute 🔥. Would love to see a follow up on "what to avoid if you have Right BC".

[@4bhinaw]

Wowww this was the recommendation by youtube and i was suffering this imbalance from long time and all i needed is to fix it... Good job ❤️

[@jeaninerich2235]

I love your content. Can these exercises be adapted for those persons that cannot effectively get up and down off of the floor?

[@prince5724]

Thanks for the video sir. You earned a subscriber.

[@digvijaynarain5453]

R u Indian? Can you share your insta id, I want to make a community of indians who r suffering from postural issues and knows about pri

[@friends71729]

Thanks Conor I haven't seen such useful video until I found your channel. I have chronic lower back pain over 10 years and tried different ways to fix it but fail. Your teaching is systematic and insightful. After self assessment, I believe Im the left AIC pattern. I would like to know that those corrective exercises you taught are suitable if I have a 15 degree scoliosis (thoracic curve and apex on the right)

[@valk8466]

Conor, thank you for explaining me🙃

[@vermaatroel]

Wow, this helped me so well. Thanks! Do you have advice for tennis elbow too?

[@GUIDE_Nico]

17:20 this could be kneeling.... I have programmed this for Kneeling. I like the standing one.

[@lauraspagnuolo457]

Hi, could you done a video on a left higher hip?....It's my problem thanks.

[@寝坊太郎-h5j]

Wow, so much helpful information. 😮❤ As I'm suffering from scoliosis - and everything you mentioned in the video above - I also suffer from uneven clavicles. Do you have any suggestions for that? I also have pectus excavatum.

[@Yojax]

Hey Conor, do you have a video for performing a self-diagnosis? I’m in a country with no PRI practitioners and want to see which pattern I have.

[@ahadmdabdul]

Thanks for so much useful content. Cant you make a video on Right TMCC pattern and right torsion please?

[@o.w.8271]

Hi Conor, I have a left bc pattern (inner rotation) and have all of the symptoms you described. I finally found what I was looking for, thank you again. One question: My left shoe is more "worn" on the heel, does that mean a "left bc pattern"? Best regards from germany.

[@Pikafys]

does left hand and right hand dominance make a difference? my LEFT side is sloped down (shoulders and arm) should i do everything in the opposite way?

[@jordypord]

I wonder also, im extremely un ambidextrous lol

[@Pikafys]

@@jordypord actually no the photo i took was mirrored. 95% of people have left aic not right aic

[@LWD-Hidden-Links]

Madness, I've watched many vids on this subject and didn't associate what I feel at times in my ribs with the overall problem. Unmistakable compressed feeling, I'm an idiot! Could one of the knock-on effects of it be rib dislocation? The osteo I see often finds a few of mine so, could be coincidence but I'm seeing this now with fresh eyes. Thanks so much for these vids, I'm staying tuned.

[@jaycie2213]

3:52 Isn't the pec major an external rotator?

[@alaarumh3740]

Thanks 🙏 for the you hard work could you please make a video for PEC pattern thanks

[@DrSly21]

I have the same request! 🙏 thanks again. PRI make my life way better! Maybe a tutorial for RTMCC pattern.

[@conorharris]

My anterior pelvic tilt/hip extension videos are the best content I have on that

[@BelkoTVMexicanJoker]

You awesome, show out from Germany

[@xxbublebee123]

Nice thanks be blessed eith more knowledge

[@conorharris]

Thanks for watching!

[@charlierstone86]

Hello Conor, thank you for the video, as a Weightlifting coach I'm finding your videos fascinating. Do you think this right BC pattern could be responsible for a asymmetric front rack position for cleans / front squats? I.e. barbell only resting on one clavicle?

[@trela47.]

Accompanied by weaker glutes(?) (bottocks and thigh) on the left side? Like your weight settles at some balance on your left toes, whereas on your right side, your weight is hitched at the hip bone (counterbalanced by the spine and right knee) and rested at the base of your feet (not toes).

[@ettoremelocchi6662]

Hi Conor. What if I’m experiencing a mix of symptoms? Just to let you know - compressed and lower left shoulder and expanded right (opposite of right BC pattern) - visible higher right rib flair - forwarder right hip (better in the flexion test, as much as the left leg is better in the leg raise). - flat left foot. Gotta say that all these considerations, besides being visible to the naked eye, come from the matching of all test BC and AIC tests you provided in the videos. Hope you got an answer for this. I’ve been struggling with these issues for years now. Thanks in advance

[@for3st945]

Hey, this would indicate that you have additional compensations on top of left aic. Check out his what to do if you dont fit the left aic video. But also if i was you i would focus on excercises that help achieve neutrality on both sides like 90 90 hip lift, pronation drills for each foot. After doing that check your measurements again. But yeah this shit sucks but IS FIXABLE, dont givw up

[@brianbachmeier34]

Excellent

[@mommapia53]

I love your videos Conor. I'm am a 69 yr old female diagnosed with moderate s curve scoliosis 3 yrs ago. I have a high right hip AND high right shoulder with right thorasic rotation and left translation in my posture when walking. I know this is not usual and Im getting confused as to which exercises would be helpful. Can you recommend anything??

[@zilla82]

Any thoughts as to how many reps etc for each? Thank you.

[@PlayboyEzhil]

Make a video about the cervical part too, Love from india.

[@digvijaynarain5453]

R u Indian? Can you share your insta id, I want to make a community of indians who r suffering from postural issues and knows about pri

[@philipchopp8897]

I have a question: What happens to the neck in this position, and how would one go about fixing the asymmetris in the neck caused by this position

[@shanehird8818]

Thanks Connor. Really appreciate your clear demonstrations & explanations. I too first came to you through PRI & Neil. One issue I have, & I don't think has been specifically addressed not just by you, is a raised (& slightly forward)right sterno- clavicular joint. Is this a cause or an affect? And how does this affect, or is affected by the general left sided pattern?

[@conorharris]

It could, but like I've mentioned to others, I put more stock on what the assessments tell me than visual apperance. If you want to know how to interpret them I have an upper body exercise selection webinar that should help a lot.

[@shanehird8818]

@@conorharris Thanks Conor(one 'n' this time). I'll have a look at that webinar. I guess that's the risk in trying to self-diagnose. Keep up the good work.

[@cathydevinney731]

I have the exact same thing. One day last fall (following months of twisting and pain) I woke with the medial end of my right clavicle protruding anteriorly. The left clavicle disappeared. I was seeing PT at the time and he blamed it on being right handed despite the acute onset paired with significant rotation. I knew it was more than that, and have spent a year trying to correct these issues. These videos are the best I have seen. Thank you for posting them.

[@austinwilde1167]

Could it make sense that a right BCP pattern could lead to pain in the inner bottom part of the right elbow during push movements? For one reason or another my right triceps long head is always twitching and in need of muscle release. It hurts at my tendon in my elbow connected to my triceps long head. Any help is much appreciated once again! Great content!

[@conorharris]

Yes, it could. Probably a situation where the distal humerus is doing something different and/or significantly opposing the action of the proximal forearm. Not uncommon, but I'd still want that right chest wall to expand. DM me on IG and I can link you a drill I think could help

[@brianperera2440]

Should I do for both side?

[@GemmaMR818]

CONOR WHERE ARE YOU LOCATED MY FRIEND! Had AN injury, and now I am totally twisted to the right, and I fall forward within 10 seconds walking. L literally just bought a walking stick to hold up the right side. I do your exercises for oblique torsion, Sadly, I can’t even do the leg lift extension. What do I buy lol.

[@sistlachaitanya1222]

I am still 21 .Can I able to fix left AIC right BC pattern? How days it takes to get normal. Please help

[@muscleandmath2910]

I've felt imbalanced for ages, and its affecting even how i walk, or just feel when breathing, but for some reason I FELT like my right shoulder was higher, but today I checked and it looks like it's lower. It seems I have this left aic right bc pattern, but basically all muscle tightness is on ky right side.

[@Starleneschwark]

Thank u!!🙏

[@lukedunn6107]

I’m rotated to the left but also side bent to the left. My left chest feels compressed and the right side chest feels open. But my left scapula is closer to the spine and my right further away . Should I do the same exercises or the opposite?

[@jackiesicilian5720]

Rt side sciatica, leg feels rotated out. Low back pain and rt foot feels like flatness or rotating in and down. Is this what I need to do? I'm confused

[@kleintje83able]

Still confused 😢 I have a high left hip and the schoulder left is higher?. So I don't know witch ' pattern' I am and what exercises are best...

[@moi-estevez4098]

You aré the best ever men, so good, please keep going, im from Chiapas,Mexico. But i want your program so bad, can i get it?

[@conorharris]

Thanks Moi! Check out my mobility program on my website

[@lucascondekoellreutter1530]

Hi! How about psoas muscles on that situation?

[@buddy3892]

How often are you meant to be doing these exercises?

[@theundisputed96310]

Pelvis is falling on left side, left side is weak and fall off and rotated backward while right side is rotated forward and hiked up and trunk is more rotated on right side , with left side of trunk hiked and forwardly rotated towards right side while right side of the trunk is rotated backward as a compensatory pattern , any exercise for this pattern ??

[@ronni3723]

@ConorHaris will these exercises help with the bottom part of the shoulder blade to stop protruding out on your back? I have this issue now, and it is starting to hurt really bad..

[@Maynard0504]

would you suggest fixing the AIC pattern first? I noticed I fall right back into the pattern after a few hours of sitting

[@prabathatt]

Thanks for the video,, what about the Right TMCC Pattern?( please do video for Right TMCC Pattern also)

[@WestCoast4L1f3]

I feel I have left AIC as my pelvis points to the right but with upper body it feels opposite then whats explained here. My right side feels excessively externally rotated and my left side is internally rotated. More so from my visits to PT they said my left shoulder is depressed. I feel like Im missing the counter rotation component and my upper body just rotates towards the right. I try to lay back against a wall/bench and my left side refuses to stay back

[@luispuerta2271]

Is it possible to have “left bc pattern”? I have literally exactly this but my right shoulder is higher and slightly forward. This also makes back exercises favor my right half and my middle lower back is significantly stronger on my right side. Thank you for your help.

[@italianstallion8180]

I had a grade 3 separation so my shoudker always hung, and 20nyears later i have nerve compression on neck and shoulder. My AIC if off, from things like single DB and hang cleans. Squats. Tl all things thay caused a sever imbalance. Now I can't do kich of anything. My pow bakc hurts and right leg is weak. Address your issues because eyiu get to my condition. I went everywhere and no PT. CHIRO, INJECtion helped me. 10 mrios and no doctors could tell me anything, even though I should them hiw imbalanced I am.

[@Carahloporra]

Hey thanks so much for the great and informative video. I was wondering if it's possible to have almost this exact right BC pattern (weak R low trap, R scapular protraction, tighter R pec, obliques and QL, elevated R pelvis) with some differentiations, ie: my right shoulder is higher than left. Would that affect how it's treated? I saw your other video about uneven shoulders and how it relates to this but I'm a bit still unclear on what to do. z

[@dominikgolus9160]

Upp

[@yor3853]

How is the pec major an external rotator? It pulls the shoulder internal right, except when the shoulder is fixated. . Help me out on this one please 😅

[@chilimargaming6085]

This is very helpful for me but sir your own left shoulder length is shorter then the right one…..I have the same problem but my right shoulder is shorter then the left one??what should we do about that