How to Perform A Plank Correctly As an Asymmetrical Human (which you are).

[@daniellewild465]

That's my PT mentor at Advance Physical Therapy! How lucky am I? Molly is so very compassionate, intuitive, and truly imbues the idiom 'thinking outside the box.' Thanks for sharing her wisdom.

[@smoothmovenyc7992]

keep spreading that good message Neal, I saw you about 1.5yrs ago now, eventually you referred me to Frank due to a jaw issue, it's been a journey but things are finally improving and feeling much better, still have some way to go but I'm on the right track, I owe it all to you (and Conor) for getting the PRI message out there

[@robtolentino23]

Neal, I've been watching you for the past couple years and your videos have helped me IMMENSELY as a clinician. Thank you times a million.

[@TT-id3dp]

Great vid Neal - I think you should rename the vid to mention Hypermobility, as it's such a difficult issue for us and people might miss this valuable resource on it

[@NealHallinan]

@@TT-id3dp I’m going to post another with the full interview which will mention hypermobility in the title. The last interview with hypermobility in the title didn’t get many views, unfortunately.

[@nexnexusnex]

The days i’m neutral and feel the ground (i think i’m dealing with a torsion) my abs are basically in a perfect position. Symmetrical and strong. I’m going to try this plank variaton, thx for all this free content

[@honkhonk1555]

It’s hard to explain how to most people how I feel on the very rare occasion I’m able to to gain control of my body. It’s like short moments of clarity where I feel like I can pick a car up and throw and toss it like the Incredible Hulk. It’s so crazy how I can go from that a few times a year for maybe an hour or so to the rest of the time feeling like I can’t even walk, or get on and off the floor without struggle. The worst part is everyone thinks you’re crazy because physically you can look very healthy to the naked eye, but it’s a legit disability that is beyond debilitating most of the time. I can’t even hold a job anymore, and the worst part is there is no help for people like me/us. I know people who have almost died in car accidents, and have metal parts in their hips, and knees and are able to function daily so much better than me. It’s maddening, and unfortunately some people think you want to be like this, and are just lazy.

[@nexnexusnex]

@@honkhonk1555 I think that in these cases the first approach shoulde be psychological. For me it has done a lot, more than half of progress came from doing psychological sessions. Because your emotions make you, and how you relate to the environment. Which is by the way PRI grounding concept

[@mbl36]

Too longwinded...shut up, get to the plank!

[@toddparker1204]

​@@honkhonk1555 Find a local PRI. Practitioners. They will find the bind up and get you back to real life I a visit or 2. Patient non paid

[@nexnexusnex]

@@NealHallinan sorry Neal, i don’t understand who are you referring to?

[@josephmcgrath873]

you blew my mind and stole my heart at 19:00 as someone with ehlers danlos you spoke the words that have only ever drawn blank faces in return. THANK YOU

[@trishmacmillan4646]

Neil, I am a TOTAL fan of yours and you have helped me so much with a deeper understanding of postural restoration. I do see a wonderful practitioner ( many many times) has helped me greatly to learn to be in/ on my left side and strengthen the whole chain, adductors, tucking hip back etc. At the moment though I’m suffering from extreme right side pain. Low back and around right hip joint. I have tried your version of a proper human squat( feels nice ) but what else can I do to unlock the right QLS and decrease pain in right hip. It has become my weak side . Help!

[@TheZenYuzu]

Hi Neal, given what you know now along with your lived experience. If you could go back to when you were 25. What 10 things would you tell yourself? So you could reap the benefits today?:

[@NealHallinan]

That might have to be a video. First thing: don't personalize emotional pain. You don't hurt because you're bad or sinful, you hurt because humans are social creatures and loss/rejection hurts us for biological reasons, not for personal reasons. Don't compare yourself to others, because whatever you are seeing, and want to be like, is usually a myth. Lots of the most "successful", most attractive etc... are the unhappiest. So clearly wealth and looks aren't necessarily a benefit if an individual doesn't have the psychological maturity to handle it. That would be my #1 and #2 (for me personally, of course).

[@messybutmeaningful]

Excellent question and answers here. Thank you both.

[@movementgoddess1977]

WOWWWWW! Phenomenal video that’s confirming to how I have instinctively worked with myself and my hypermobile clients.

[@NealHallinan]

I"m glad it was confirming for you!

[@manyBlessings2all]

Thankyou very much for all your brilliant info, greatly appreciated 🙏🌟

[@K4R3N]

Fantastic Neal and Molly. Need to see a PRI trained practitioner soon.

[@paulinedawber3306]

Thank you both for your explanations 🙏🙏

[@ambarchatterjee9426]

Very core explanation thanks❤🎉

[@acardinalconsideration824]

Hey Neal. I was wondering, where do you subconsciously rest your tongue throughout the day? It is stressed constantly that ‘proper tongue posture’ is to have the tongue lightly suctioned to the roof of the mouth with the upper and lower teeth either very lightly touching or not touching at all. This ended up being a big cause of much of my confusion when it comes to fixing my body. I’ve recently discovered that ‘proper tongue posture’ is a complete impossibility for me due to my poor jaw structure combined with past camouflage orthodontics that tipped my teeth out. Attempting to maintain this tongue position gradually made my posture worse, though my body did feel more stable in the pattern, because I was inappropriately stabilizing through the crooked compensation of my tongue. Also, my lower jaw was forced back by camouflage ortho, so my tongue would naturally rest against my lower teeth on my left side before I started placing my tongue against my palate. Now that I’ve recently started practicing keeping my tongue relaxed at the bottom of my mouth, resting against no teeth, everything feels much more relaxed and neutral and my tongue thrust has improved greatly. I apologize for the unorganized comment, just wanted to share this new realization

[@icebreaker554]

you dont have a tongue, you have two. "mewing" is extremely simplified

[@luvdvno]

gosh i feel u i feel like ever since i startd "mewing" it just f'd up my whole posture and body stability. extreme tension to the neck. i wonder if now, an orthodentist would be appropriate for me. did have a traumatic experience to the front right teeth. would he garanty any additional postural confort after his treatment or would he keep the standards low and say it would help of lets say 5-10% my neck problems...i do wear foot orthotics. hip issues. jaw disaligned. whats the SOURCE. new here btw so perhaps some of you could align me through my video researches. sorry poor english.

[@Jj-rt2dg]

Awesome explanation

[@SqueezeOJ]

Love the forearm all-fours position as a simplistic grounding technique.

[@laughinggnome81]

Doing this puppy pose and breathing into the back i can actually sense and feel my right shoulder. all the muscles around the right shoulder girdle going into the neck. i can never normally sense the right shoulder properly!! this is great! Does Molly Miller have any online channels for further help for people with Ehlers Danlos Hypermobility? x

[@mollymiller6108]

I don't have online videos but I work with individuals in-person in NC and can do Zoom online with people in states that are in the PT Compact!

[@laughinggnome81]

Hi Molly, thank you for replying. I'm not sure what the PT Compact means. I am in England. I appreciate this free content though that is available to all it's so helpful. Any advice about postnatal pelvic floor issues would be great, especially for women with Ehlers Danlos hypermobility. I have been watching Dr Bri's pelvic health channel and The Flower Empowered channel but there doesnt seem to be the link made about hypermobility. i think there is a big cross over for many people out there who probably are not aware that they have hypermobility x

[@cubegoose-x5p]

I am hypermobile and may have some form of connective tissue disorder (suspected by doctor, testing not done yet). Have you done PRI for such individuals, and has it worked for them? Anything else you would recommend for this?

[@laughinggnome81]

Wow amazing info. i was thinking my right hip is tight and wont ext rotate but actually is it that my left hip is unstable and is too floppy?? can this excessive left aic right bc pattern cause sensorineural deafness? ive been told i have nerve deafness in my left ear (ive had tinnitus in it for years) but i had normal hearing tests as a child/baby. Ive been advised to try hearing aids but would this just confused things even more? if i was to get on my 'left side' more would this improve my hearing? can pelvic floor/diaphragm/vocal cords recover after a lifetime of dysfunction if this left aic right bc is corrected? is there hope? i have hypermobility. thanks for the advice about the puppy posture. this is very helpful. i do find the other postures on your website very hard to manage tbh, maybe because i am hypermobile!! ***please please please post more content about people with hypermobility!! i suspect it is hugely underdiagnosed.*** ***please please please can you give more postures/modifications to routine exercises/tips to help with hypermobility and left AIC right bc pattern*** please can you discuss how hypermobility affects the brain in terms of mental health diagnoses? im beginning to understand that it is linked with higher rates of anxiety/OCD disorders?? thank you for the wonderful information Neal. You are helping alot of people :)

[@IanL98]

Very well explained. Thank you

[@thelionroars1337]

Brilliant! Thank you Neal

[@thelionroars1337]

And thank you Molly!

[@NealHallinan]

Molly says "my pleasure".

[@Thebisneychannel]

I’m left handed and orient to the right and left. Your move PRI man 😂

[@fotinotita7022]

I learn a lot from You - thanks !

[@NealHallinan]

You're welcome

[@Pablitopewpew]

Is putting your feet (heels) against the wall a good idea while doing a plank?

[@pep1679]

Hey Neal, can I go to a chiropractor to fix issues such as skeletal imbalances?

[@duketta]

Thank you! Makes sense 💖

[@flowmovementtherapy2096]

I have clients who 'hate' all four belly lift until they discover that it's the key to them being able to not be woken up frequently at night from not being able to breathe. It's interesting how we 'hate' and avoid the techniques that bring about the change we actually want.

[@NealHallinan]

I hated it, too, because I couldn't feel my RIGHT abs...which we know is not normal. But of course, it was coming from my cranium.

[@marcibunn]

❤thank u! left u a voicemail a few days or week or so ago. hope all is well. 10.1.24 tuesday. thanknu for all ur help!

[@unknowngirl7940]

Please Make a video of how to fix TIGHT RIGT OBLIQUE in LEFT AIC right bc pattern. I can't get my right oblique to relax.

[@robertalenrichter]

I actually feel that I'm over to the right, but I do have a problem at the left lower back, so perhaps my perception is inaccurate. In fact, the more of the Hallinan videos I watch, the less I feel that I understand anything. I would try PR here in Berlin if I had confidence in those particular people, of which there aren't very many in my area.

[@NealHallinan]

Left lower back muscles are overactive when you are being held on your right side.

[@2fastnfurious4u]

@@robertalenrichter Try Feldenkrais if you're in Berlin

[@airmat9]

@robertalenrichter yes I think you’re right, we need accurate perception of how we’re standing here 12:38

[@robertalenrichter]

@@airmat9 Seems complicated because it's actually my left neck which is extremely active, and the left eye has a much worse problem with dryness. I think that there are compensations of compensations all over the place.

[@asymmetricbeing]

You live in the same city as PRC Kazufumi Nishimura and you are in pain and you "believe" in PRI and you don't go and see him? You have more problems than your left lower back.

[@asymmetricbeing]

-> stopped doing 90-90s 2 weeks ago -> regressed to all four variants instead -> then Neal releases this video -> perfect timing

[@earthtokara]

Sorry what’s this mean? Thanks 😊 xx

[@user-dg6zy3fs6c]

Can you make an updated video on patho pec

[@yenzelperez524]

Do you do online consultations

[@NealHallinan]

Yes. It's on my website.

[@dimaalmalakeh6835]

I'd like to know your views on Hypermobile people doing yoga

[@prithvigupta9627]

as soon as I read which you are I don't know but I chuckled...

[@Ms.matrixmetaphor]

I have a much larger rib on left side ? I am left handed and also missing left upper molar - have had many cranial damage from falling on hardwood floors face first on right eyebrow and stroke in occipital lobe with loss of right peripheral vision - I keep watching all your videos in hopes of finding some way to balance all this out . But also feel I need a pro to help with it. Where to find in CA?

[@prunave6576]

How I contact you Dr thanks ❤

[@michaelcampbell8246]

This pumping in the head you mention: Could it contribute to my sinus issues?

[@jonasemborg177]

I realised this with the eyes quite quickly, When i Got cranial issues. You hyper focus, and hold the breath. its the same When doing lateral movement, Reading / or on the screen. You Can go from walking or sitting perfectly fine. until a turn where your eyes dont follow, or hyperfocus, and puff your in the pattern again.

[@vincevallefuoco1082]

Hey coach, I have been following your videos about orthotics! I am really having troubles with lowering my right foot arch even with pri excercises. Since I wear a mandibular splint i was wondering if you to use to still wear both a splint and the insoles. Great content btw😁

[@NealHallinan]

@@vincevallefuoco1082 It really depends on the person. Orthotics and mandibular splints are used for different reason. I’ve seen plenty of people whose orthotics are helping them, and whose splints aren’t helping them (bc they are both made in different ways that aren’t from a PRI perspective). So one can stop the other from working properly. You just have to experiment with orthotics only and splint only and nothing at all.

[@vincevallefuoco1082]

@@NealHallinan thank you somuch

[@adrianagNeuroFit]

@Neil would that also explain why my right QL is always screaming at me?. For the past 5 years it has become worse and worse no matter the PT I do

[@anthonyavila4855]

Where is your office located are u in California

[@Henry-mw4te]

Regarding pressure sense - Would sleeping on a very soft bed cause tight muscles ? I feel very tight in the morning and I sleep on the softest bed.

[@mollymiller6108]

Yes - typically sleeping on a soft mattress does not allow you to feel the ground and therefore your muscles tense to try to 'hold you up'.

[@Damncrazyy]

I have left Cage flare and uneven hip Left Hip is Higher with to the right lumbar scoliosis A doctor Said that the reason for scoliosis is my righ leg is 2 cm shorter than Left...so he told me to to raise My right Heel 1-2 cm

[@leandro.8131]

Neal i see a brazilian flag behind you, do you know someone can help me in Brazil?

[@TT-id3dp]

I can't access the interview, can anyone send me a direct link to it please? Thanks

[@TT-id3dp]

@@nothersheep I meant the full interview which Neal said he's going to upload

[@angkasasutoto8317]

how to make an insole for the left foot

[@nftcoincrab1269]

Hey Neal. When I do these planks the way u and the other doc has said my abs feel a lot worse. Do u have any idea y? I have hyper mobility. When even when following the steps really well I end up feeling a lot weaker in my core and my abs expand and it's nearly impossible to keep them in. R they to compressed or?

[@NealHallinan]

@@nftcoincrab1269 Even this can be too much for some people. It’s why there is no one approach for every person. That said, you probably can’t inhibit your back extensors and hip flexors and maybe neck.

[@mollymiller6108]

You may have to allow your low back to be in passive extension first and work on the breathing there in the puppy pose before you try to hold your spine in the position shown in the video.

[@honkhonk1555]

Is there a way to regress the plank you describe? Would it be ok to do them on our knees, and elbows to shorten the fulcrum?

[@NealHallinan]

You could just do the other technique that Molly was discussing.

[@honkhonk1555]

@@NealHallinan will do, thank you.

[@jesschace]

Your videos are a gold mine! Brilliant.

[@NealHallinan]

I'm glad they are helpful.

[@ingguidesmedia]

So we evolved asymmetrically in order to contort ourselves into symmetry? That doesn’t seem logical.

[@NealHallinan]

Read the book "Left Hand, Right Hand". We look somewhat symmetrical on the outside and we aren't symmetrical on the inside.

[@nattyeliso8520]

@@ts87777 You don’t contribute anything valuable here, and you speak with such arrogance for someone who isn’t even part of the conversation.

[@Joshua-yj1eo]

@@ts87777 You're projecting.

[@irishbartx2803]

@@ts87777 left diaphragm is smaller than right, that's why our brain favors the right during times of stress. We extend and neck breathe. We need more of the left for stabilisation using pronation of right foot/big toe and left heel to internally rotate our left hip to diaphragmatically breathe without extension

[@nothersheep]

Balance and symmetry aren’t the same thing, and that can be something of a challenge. We evolved structures which achieve balance asymmetrically, but that doesn’t mean an asymmetrical imbalance is good. Rebalancing doesn’t mean contorting into symmetry (this is the tricky bit), but it will mean moving out of an asymmetrical imbalance toward a balanced one.

[@prodby905cupid8]

Thank you I just won an argument with my gf because of you. Legend

[@NealHallinan]

Oh excellent!

[@MemeVilleOG]

My neck was shaking like crazy and drawling 🤣

[@HairyPixels]

I can't do planks because I just crank down on the my right side. Regressing back to this puppy pose is even hard to relax the right side.

[@NealHallinan]

That could certainly happen. You could do the puppy pose, keeping things closed on the left side, and moving your right arm/hand forward a bit, and maybe your right leg back a a bit, to try and open the right side more. It will also shift you more to your left. But if the right side tension is coming from the cranium, even that likely won't work too well.

[@mollymiller6108]

You can also place a very thin towel under the left arm or left knee and see if that helps

[@MyChilepepper]

That’s why over one billion people on earth go down on the floor to prostrate 5 times a day and night. Hmm… I wonder while the universe is spinning around what a magnificent creatures we are. Tyfs Go right to minute 28:20

[@asymmetricbeing]

I don't think "that's" why

[@ephelesfrance7006]

as 91% of general pop all countries to my knowledge are naturally right handed. im left handed by the way interestingly so was my father and 1 of 2 brothers and son. thats lets say 80% left. but you have the idea that as the left AIC pattern means were too much stuck on the right side well we are even born into it as even the brain is not symetrrical. i geuss we could say that one should be right handed to deal with our body that uses the right side. so how do you explain myself and 80% left just some mutation of dna? interestingly thou yes im quite much a left AIC OVER dominate i wonder it would be even worse if was right handed

[@2fastnfurious4u]

not looking like a good exercise for bad posture

[@Travishibachi87]

What do you mean? If someone is biased into extension why would you continue to do things that keep you there? Dysfunctional breathing leads to poor posture which leads to more dysfunctional breathing. You have to break that cycle.

[@2fastnfurious4u]

@@Travishibachi87 what if biased into flexion

[@NealHallinan]

If you were biased into flexion you would fall down. The lumbar spine is extended and then your upper torso may look flexed as an adaptation, but it is not. Overall, the spine is in extension.

[@2fastnfurious4u]

@@NealHallinan if I'm swayback than I'm not in extension

[@egortarkov7708]

@@2fastnfurious4uextension really just refers to your center of gravity pushed forward. If you’re swayback, you move your pelvis “through” your hip bones forward. It’s a forward shift, not so much tilting. So if you have a swayback representation, it would lead me to concluding that you’re going to be very compressed. Obers fail both sides. Hip flexion less than 90. Straight leg raise less than 45 considering you’re not “cheating” on the table and the motion isn’t compensatory.