How to Unlock Your Tight Quads and Back Muscles

Tight quadricep and back extensor musculature is often the result of heavy lifting or simply living a very active lifestyle.
Stretching these muscles individually won't really work because these muscles are also so closely tied into respiration. If the ribcage can't expand with air, and utilize the diaphragms for breathing, these muscles will remain tight. The back will stay tight because it will be used to bring air into the torso (because the diaphragms are out of commission). The quads will stay tight because of the anteriorly rotated position of the pelvis.
So a great way to truly stretch ("inhibit" is the better word) these commonly tight muscles is to position the body in a state of complete internal rotation and breathe in that position.
You can't expand a ribcage with inhalation unless your body is first in a state of internal rotation. In other words, you can't expand and already expanded body. People with tight quads and back extensors are chronically expanded, tight, hyperinflated, and tense. In order for their system to calm down and relax, learning to breathe in an internally rotated (flexed) state is necessary.

[@elmargentertainment5683]

Oww neal hallinan I am thinking about putting Your picture on the Wall of my room. I am not saying you are the smartest person in the World but you share all Your true knowledge to us. You don’t have any idea how power full this knowledge is, this is basically saving people from sucide. Please keep up your good work, one day god will give you the blessing that you deserve, love you man

[@em1503]

i agree with you completely .i was becoming so desperate and confused about what was happening to my body that i thought about ending it all.i have gone through mountain of information and exercises.but it wasnt until i found Neils videos that i started to get out of this dark hole cos i finally understood what was going on in my body and my mind.i will be forever grateful.

[@AMG_gang]

I can relate to both of you. Neal is amazing

[@Imjohnyimok]

Mee too

[@ahadmdabdul]

Me too.

[@NealHallinan]

I appreciate your kind words. In my darkest days of chronic pain my mind went to some very bad places, so I know how important this information is. PRI gave me my life back, so all credit must go to Ron Hruska and the Postural Restoration Institute. I'm just trying to accurately and responsibly spread awareness of its existence.

[@thomas2081]

Ladies and gentlemen. Yet again, the gold is given out for free😉. Don't be greedy though. Share it with others. Thank you Neal. 👋

[@NealHallinan]

Thanks, Thomas!

[@SFXingful]

I want to say I feel extremely, extremely grateful for all the information you are putting out there for free. This is literally saving my sanity. Thank you so, so much from the bottom of my heart.

[@NealHallinan]

You’re quite welcome. I’m happy it is helping in some way.

[@GonzaloCorts]

All these exercises are SO interesting!!! I'm so glad I found your channel Neal!!!

[@frogadelicresearchgroup2521]

You are definitely going to heaven for all this great content. Not only saving lives but making life better for a lot of people. WOW

[@yougioele]

Finally I’ m able to understand and have good knowledge of the problem I’ve been having for 5 years, the feeling of being compressed on the right side has always been my intuition, but didn’t know how to decompress it. It’s been only a few day and I’m starting to feel more relaxed with my right shoulder and neck. Thank you very much for the helpful ideas you give to everyone, very grateful!

[@cynthiamaniscalco6972]

Immense gratitude to you for teaching me how to bring healing to my body. I've used many of your videos. Many blessings to you and all that you do. 🌲🧡🌻

[@koksallce6750]

Thank you so much. All this info seems to just click with what I have been going through. Helped big time!

[@levimcduffie]

awesome! i love when you show new techniques

[@pbjt2396]

Thank you! This was SO very helpful!! ❤

[@Moeeex]

Immersly insightful, I can't thank you enough. I got concerned when you said sets of 5 breaths as an awful memory flashed back where I "fell asleep" while very externally rotated and I never knew what had gone wrong with me since that day. Thank you 🙏🏼

[@edwardk3]

This is unique and targeted. Life-changing for me. I hope you know that the work you are doing is extremely important. Thank you!

[@theinfjgoyim5508]

I hope my comments are not annoying, I am just trying to say thanks and help promote your channel. You are wonderful, thanks again!

[@NealHallinan]

I appreciate the comments. Thank you! I just don't see all the comments on old videos unless I'm checking for old videos.

[@fernandorocha9170]

Your work is a blessing to humanity.

[@jeanfalconer149]

Well this is VERY effective - I could definitely feel my back ribs expanding with inhalation and my neck felt very relaxed! I do many of the other exercises you've shared every day (without guidance, so probably incorrectly) and can usually feel that back rib expansion, but not nearly to the same extent. Thanks for sharing!

[@NealHallinan]

Some people do better with one position rather than another. All technique positions allow you to experience gravity differently and that can make the difference. For example, your brain experiences gravity/compression forces differently in a squatting position than it does in the "hands and knees" position, even though the position is exactly the same (systemic flexion)

[@makeuppolak]

This is just gold. This information, all of your videos and suggestions for exercises are all epic! Always look forward to your videos. Hoping this will help me!

[@NealHallinan]

Thank you for the kind words!

[@byGarethWilliam]

Thanks for video 🙂

[@kingslayya6876]

this was like magic thanks again Neal

[@SacredSadhana]

amazing video. thank you!

[@thejdocrealminute4648]

Thank you for the video........job well done!

[@iphoneforyoureal]

Thank you so much Neal! You’re amazing!! Your content has really changed my body, I can breathe and orient way better than it used to be!!

[@NealHallinan]

I'm happy to hear that.

[@jamiemorris6088]

I needed this so badly. Thanks man.

[@NealHallinan]

You're welcome, Jamie.

[@danielff33333]

Appreciate this great content ❤❤

[@projectre-humanize3379]

Thanks, Neal!

[@LibertypopUK]

Amazing !!! Fantastic information! Exactly what i needed. Breathing problems and tight quads over here. :)

[@NealHallinan]

Great. Almost everybody has breathing problems and tight quads whether they realize it or not.

[@turboleggy]

Great advice, thank you.

[@NealHallinan]

You're welcome.

[@evolvehotyogastudio7118]

I’m on it !!!! Thanks Neal 😅

[@jamescannon1161]

Great stuff neal thank you. Any chance you can do case study videos where you break down the interventions that you used to reposition a specific case. Maybe a classic PEC/AIC etc. I think people would love that

[@hadi257]

Zac cupples has several case study you can check out.

[@gurman743]

Thank you, Neal!

[@NealHallinan]

You're welcome.

[@jonnyaesthetic]

Thank god for this man

[@abdulajmi111]

Hey Neil thanks for a fantastic video again! Any idea how to deal with posterior pelvic shift/tilt?

[@CAdreaM6]

Love it!!

[@werdnetas]

Thanks, I'm gonna try it.

[@marcibunn]

thank you!

[@lampoantonio4605]

Great video as always. Doing this, I just feel some stiffness going from left paravertebral muscles up to my left side of the neck. On FB in the last few days, I saw a sponsored page "PSO RITE", a plastic molde for stiffness and trigger point. In your opinion, could this be helpful? Thank you for your amazing work Neal 👏🙏

[@K2kyd]

This is exactly what it seems I’ve been dealing with, I really hope this helps me.

[@travishibachi]

Trying this tomorrow. It makes so much sense! :D

[@computerman91.]

Hey Neal. I absolutely love your videos and always look forward to them coming from someone studying to be a PT. I would also enjoy seeing some lifting videos as well since you’re a strength & conditioning coach. It’d help grow your channel too.

[@NealHallinan]

Is there something specific in regards to lifting videos that I could help people with?

[@craftyninjacat]

@@NealHallinan In a nutshell, how not to set yourself back while lifting/strengthening in general. Proper positioning and maintaining position throughout the rep, staying out of extension, etc. Maybe exercises to avoid, ie strengthening major players in left aic/right bc pattern. For me, specifically, I really want to get back into my arms and shoulders program but I have been terrified that I'm going to set myself back, so I haven't.

[@billsemenoff]

@@NealHallinan an idea...some cross-training methods to maintain cardio during the rhythmic walking phase of the re-education...

[@blarpieman]

Great video. Years of lifting I am left with a flat thoracic spine and limited breath.

[@mowa99]

Thanks

[@trenthm]

Love it!

[@chrisradnedge74]

Brilliant thank you mate. Im studying pri currently

[@NealHallinan]

Awesome. Welcome aboard!

[@mr_y3w]

Hey Neal, not sure if you going to see this but I'll ask anyway. Do you have any tips on how to appropriately create an extended posture particularly ER of the pelvis for situations such as vertical jump? As my female athletes tend to be more IR in nature, knee collapse and such. Thanks!!!

[@larisatikhomirova8560]

Hello Neal, what is your recommendation for sleep? What is the best restorative position of the body for quick recuperating? Thank you for reply.

[@saliksarosh6599]

May be this will work for me....again thanku for this wonderful video.....you saved my day again thanks Neal may Jesus give you more wisdom and knowledge you don't know what you are doing in people's life...

[@johnnymorris5089]

Hello Neal, couple questions. How long per session should I spend on this technique and how often (how many times per day/week) should I practice this? Also, how long should one expect it to generally take, using this technique, to notice the ribs to start to come back to a neutral resting position instead of being flared out?

[@NealHallinan]

You really can't go by the visual. You go by testing. If pelvis and ribcage tests go "neutral" then you know tension has been inhibited and the body is at rest. People simply look different: different body types (ectomorphs, mesomorphs, etc..) and genetics play a roll. So I don't particularly care about how someone looks, although i realize that the individual in question may care quite a bit. You treat the tests (which indicate the position and stability of the body), not how someone looks.

[@user3657]

My body really likes this one...it really gives me my right Arch and swings my arms when I walk. Maybe you can post more things like this? It's almost like saying my body doesn't care about specific chains of muscles being worked it just likes being in this none threatening position. Like a dog drinking water on a hot day.

[@luneluna307]

Thank you 🥺 would doing planks also help the lower back?

[@equinoxeparabellum6776]

Great exercise for lower back relief for me. I did notice that my heals wanted to lift of the floor. Assume this doesn't matter ?

[@iMrJakei]

Thanks Neil.. This was such a hidden gem of a video! When I performed this technique I found instant relaxation across my whole back, bringing me out of anterior pelvic tilt.

[@NealHallinan]

Great. That's what it is designed to do.

[@simonfrost8279]

Thanks for your video Neil. I had difficulty breathing deeply because my belly wants to expand out. Am I doing something wrong lol

[@flowmovementtherapy2096]

I've used this technique with PECs but had trouble getting some to relax into that bottom position because they couldn't keep their heels down and had to take their feet wider to achieve it. So then I use the short seat with balloon or all fours position. The Postural Respiration manual doesn't have an 'order of position progression' chart for PECs (just for the various R BC flow chart regions).

[@owowowowowow5376]

What’s the best way to fix a left shoulder higher than right ?

[@kevinyoung4243]

Hey Neal is there a sequence you recommend for someone stuck in more flexion and internal rotation that needs extension ?

[@AM2K2]

Does an office chair with a lumbar curve put you more into extension? I do all these PRI techniques and this one is great, I immedately feel in neutral but I seem to 'lose it' after sitting? I try to get up every 30 minutes but alas it never 'sticks'. Cheers.

[@patrickslater1213]

Holy shit Neal where have you been all my life??!

[@law2254]

Is this a bilateral PEC exercise you have in your recent video ?

[@tonydacosta6855]

I can't get my feet close to flat when performing this exercise. I am working on calf stretching right now but was wondering if I should continue performing in the meantime? I don't feel the breathing in my neck so I assume it's doing some good.

[@vonmusel6158]

Ty

[@ortiz9996]

Hi Neal, how long would you say it takes to correct a suboptimal ZOA if pri exercises are performed consistently? Thank you for your informative videos.

[@NealHallinan]

Not long. A couple weeks of inhibition and restabilization. It just depends on what each individual is dealing with. If dental/vision/feet/long injury history, trauma etc.. are involved, they can prevent proper ZOA from happening or "sticking".

[@RowdyYates]

@Neal Hallinan: For soon to be four years ago, my back started to stiffen up. Now I have pain in shoulders, ql, neck, traps, gluteus medius and piriformis. Tried everything, but just getting worse. Maybe PEC is it..

[@sampPotter]

What's the name of this technique?

[@ericsalinas1839]

Can you talk more about using the neck muscles to assist in breathing and how it's a dysfunctional pattern.

[@NealHallinan]

It's really just the right TMCC pattern and subclavius/SCM/scalenes that attempt to "lift" the ribcage during inhalation.

[@johnnymorris5089]

How does this technique differ (functionally) from the one where the arms are forward and pushing into resistance bands, and an object is held between the knees? I believe you talk about the position I’m describing in your video “6 pack abs: their role in dysfunctional breathing…”

[@dillan9494]

Thanks Neal! My right upper abdominal muscle cramps like crazy when I try this, so I have to get up and stretch it out every time I try. Is this normal?

[@NealHallinan]

My suspicion is that your right BC pattern isn't inhibiting. Try sensing your left heel and right arch more. See if it keeps the right abs more calm. And make sure you are wearing sneakers that aren't minimalist.

[@MaxJansen-kw6qs]

Im sure I needed this intuitively but never understood why. The inward rotation. Now I'm past that point and major issues

[@jasonn_lifts]

What stretch would you recommend for quads? I already have lat, calve, and I think pec stretch, but was wondering if typical pulling leg back stretch is for quads. Could you possibly make a video on all the necessary muscle to stretch (calve, quad, lat, pec, etc and the PRI based stretches?

[@DogrusoezS]

what if we want to recreate tension from a flexed position? does it require to inhaling or exhaling with supination? that question aims for progressing in a calisthenics skill from a tucked planche to advanced tuck planche.

[@NealHallinan]

You'll do that naturally as you move through a range of motion.

[@2fastnfurious4u]

Sounds reasonable, just one question considering flaring ribs that are in extension. You need to add a component of traction to make room for that ribs to come down, don't you?

[@NealHallinan]

Breathing and position provides the traction.

[@billellis2507]

Hey Neal, Where would a Jefferson curl fit in to a PRI perspective? I imagine that would tick a lot of the boxes addressing the flexion, as well as incorporating breath, would this be something worth doing?

[@NealHallinan]

To be honest I've never really experimented with a Jefferson curl.

[@RushyJam]

I thought internal rotation caused kyphosis and forward head... So you need external rotation exercise... But you’re saying the opposite? And to focus on breathing?

[@saliksarosh6599]

Can I do this for Left AIC Right BC pattern?

[@ruebenandrews9914]

Hello Neil, When doing the squat I understand you have to close the front of the chest (or rounding the scapulae forward) as well as tucking the buttocks in a posterior pelvic tilt. But what comes fist the posterior pelvic tilt or the roundihng the scaoulae forward?

[@NealHallinan]

They happen simultaneously for the most part. As the pelvis tilts, the spine has to begin to move into flexion, the ribs have to move because the spine moved, and the scapulas have to move because the ribs they sit on have moved. Plus your shoulders are flexed and in front of you, which has already moved the scapulas. There really is no "A" leads to "B" in body movement. "A" and "B" happen to some degree simultaneously, and some movement preceded and follows "A", and some movement preceded and follows "B". It's flow. There is no beginning or end. Breathing is movement. Circulation is movement. The nasal cycle is movement. Your body is constantly alternating between stages of sympathetic and parasympathetic states. The cells are constantly moving....everything is always in a state of flux/change. Except when you die.

[@ruebenandrews9914]

@@NealHallinan Thanks Neil. I just asked because Im trying out some different moves, stringing them together. What I found (and I might be wrong) is that you close the top first by using a reaching type movement and then that makes it easier to tuck the pelvis into a PPT and then once you have thatit makes it even easier to tuck floaty ribs back and more of a sensory feel of your internal abdomen muscles. Most important one to fee is the Trans. Abdominus so that you got that one ready to fire when the intercoastals fire. The most important aspect to this is to immediately exhale once you do the PPT because that will switch the scapula muscles from the northern most shoulder muscles to the serratus anterior. That will allow you to close the bottom part of the ribcage which is more mobile than the top and bring the all that internal core musculature to the back (helps if you can get the navel to touch the back). Then do some reverse breathing which will stretch the back musculature chain while causing the front muscles to work to make the core stronger the internal. I tried it but I can only manage about 2 reverse breathing repetitions with proper form when your supposed to do it in cycles of 9, according to the instruction I picked it up.

[@jaibabaki8476]

My back area is very tigy nd spasm with knots how to treat

[@BrianDonhauser]

Neal, at the bottom of the squat, shouldn't femurs be internally rotated with feet supinated? In the video, you say pronated. But this seems inconsistent with the R (L) femoral ER (IR) and R (L) foot pronation (supination) that happens in push-off (swing/gather) phase of gait

[@NealHallinan]

Both feet are pronated during the squat. You’re essentially in mid-stance on both feet. If the feet don’t pronate your ankles won’t dorsiflex (which is usually limited on the right). Pronation is necessary for posterior ribcage expansion. The moment someone tells me they feel their weight on the outside of their feet (indicating a more supinate foot) it’s more likely they’ll be a PEC and be in bi-lateral extension. Not sure if that answered your question.

[@BrianDonhauser]

@@NealHallinan Thx Neal. It helps to hear a different perspective. Since doing PRI, I've been conceptualizing the lowering (standing) phase of the squat as the swing/strike (gather/push-off) phase of gait, bilaterally. That's why I thought there would be more supination (pronation) and heel (toe) weight transfer during lowering (standing). But based on what you've said here, it sounds like it's better to be in mid-stance throughout the duration of the squat, with a little extra pronation to extend back ribs. Hope I interpreted you correctly! (P.S. Your channel is outstanding! Thx again!)

[@HairyPixels]

People in the left AIC pattern are internally rotated on the right side and externally rotated on the left side correct? It's kind of like a spiral because there is no tension on the left side which can resist the right sided internal rotation so your body just drives deeper and deeper into the pattern if you do things like crunches.

[@NealHallinan]

That is correct. The left side can't "oppose" the right side.

[@amhedshaavi8626]

Yes. Humans are a bipedal with alternating gait pattern however with L AIC pattern your brain deals with gravity as if you are a one-legged freak. At least that is what I sense in myself. I hope Neal responds to your question about the crunches.

[@HairyPixels]

@@amhedshaavi8626 I said "crunches" actually. Exactly like Neal says people try to do crunches to compress the left side but what I found is that you only "crunch" on the right side (flexion/internal rotation like in this video) and left side remains extended, externally rotated, flared out etc...

[@halimkaratas]

Hey Neal I am not a lifter but a sitter and it is almost impossible for me to breathe in this position. Is usually the main reason tight back muscles?

[@NealHallinan]

Yes, and probably the neck, too.

[@R3LAPZE]

This dude knows my terrible body problems lol

[@NealHallinan]

Trust me, most people have these issues to one degree or another. It just depends on how much and how long it's been occurring.

[@jekrkrbddbkfbrbebdjd8952]

Do you have any advice on How to fix an internally rotated shoulder being in a right torsion - all of these left AIC right BC patten, ive got all of them including right torsion as i mentioned. One day i was doing bench press i really tried to Get the last rep and in order to do that i rotated my shoulder inwards and it kinda got dislicated, and like that it has been for 4 months. That arm always being longer than my left arm.

[@NealHallinan]

If you are truly in a right torsion, it will likely influence the scapulas and prevent them from integrating with the ribcage appropriately.

[@jekrkrbddbkfbrbebdjd8952]

@@NealHallinan Yes, i really believe that the scapulas (at least my right one) has got really f’ed beacuse of the right torsion. I cant produce anywhere near as much force as i used to be in push-movements. Because my right shoulder is not capable of staying on the bench when bench pressing for ex. beacuse some muscle tightness in the neck and etc as well as the scapulas being «disliocated» as you said. Thank you so much for the response Neal! Without you... i dont even know man

[@ryanthompson3446]

When you said these people desperately need internal rotation, I knew you knew what you were talking about, this is an epidemic in fitness culture in general, in your opinion what would be a better way to orient yourself in heavy training to not get stuck in chronic extension?

[@NealHallinan]

Great question. I've made a couple of videos about this situation: we need more single limb training and need to "bias" our left leg exercises. I don't worry about people going into extension when they actually lift, but they need to leave the gym "neutral", not still in extension. That's the problem. Extension is necessary, particularly when lifting heavy. But you shouldn't be in extension when you are living normal life. That's where the problems occur.

[@virtualsocialretreat8234]

i've always felt restricted in my breathing from having flared ribs and apt (pec pattern?). i figured this out instinctively, which is cool. the problem is, no matter how much i do these exercises, nothing seems to change much. maybe it's an ultra slow process

[@2ndpersondancing]

6:31 Keep at it. I'm very interested to try and bring this into my practice. It has to feel so good to release various tensions (Sigh) 😅

[@amhedshaavi8626]

You will realize how this shit is so debilitating when the disfunction effects the cervical spine, occiput and cranium. Oh, and the eyes. I checked all of them. Thanks Neal

[@NealHallinan]

That's exactly why my main concern is to know the state of an individual's neck range of motion.

[@prashantsoni820]

Hello sir I have one question Is it possible to have Left AIC Rt bc pattern but instead of right scapula being anterior tilting and depressed Left scapula is tilting and depressed and right scapula is normal.

[@NealHallinan]

There are different compensations that can occur with the scapulas. The real issue is the position of the ribcage underneath the scapulas.

[@BGflow91]

Neal! Thanks man. Been dealing with APT for a long time and fully believe I’m PEC now. Question, you’re saying people who are always in extension are internally rotated, but I seem to have rounded shoulders, with APT, and flaired ribs. So I’m more internally rotated in the arms and shoulders, and more kyphosis on thoracic spine. Does that sound normal? I’m confused lol

[@NealHallinan]

People who are extended are actually externally rotated in the pelvis and ribcage (ribflare) and have to compensate by internally rotating/rounding their shoulders.

[@BGflow91]

@@NealHallinan thank you. That’s exactly what I have going on and has been keeping me in lower back and shoulder pain for 10 years!

[@ladskius3359]

There's nothing wrong with being temporarily bilaterally extended during lifting as long as you don't get stuck in that position, right? And as long as you train your flexor muscles consistently.

[@NealHallinan]

Yes, I’m talking about people being stuck in that position.

[@ladskius3359]

@@NealHallinan nice, that's what I figured. Thanks for yet another good video!

[@_notabot_]

@@ladskius3359 what do u mean by flexor muscles? Thanks in advance

[@ladskius3359]

@@_notabot_ Sorry for replying so late, I meant abdominals ( rectus abdominus, internal/external obliques/ transverse abdominus) and intercostals. The hamstrings technically help extend the hip, but their function along with the abdominals prevents lumbar extension and anterior pelvic tilt which is why I would include them in this category as well.

[@_notabot_]

@@ladskius3359 alright thanks for ur replay

[@saliksarosh6599]

As you said it's not for stability. So what can we do to become more stable?

[@NealHallinan]

Explore my KZbin channel and website.

[@faithahora]

i really cant bend that low after having 2 freak falls in 2020 with now healed fractures. would there be any benefit to doing this seated? like you are doing in this video?

[@NealHallinan]

Yes, you could do it seated. You have to "tuck" your butt a bit, to feel your sit bones and then push your hands into a desk/table, essentially pushing your spine backwards. Make sure you sense your feet on the ground, too. To be honest, seated techniques can be really difficult for many people, but it's worth a try. If you feel your neck, then it's not working.

[@faithahora]

@@NealHallinan thank you so much!

[@chantalbrown642]

How do you stabilize?

[@NealHallinan]

Well, you need a PRI program. My beginner program on my website is an introduction to the restabalization process

[@strivetherapysystems2581]

how do you modify for somebody with history of HNP and should avoid flexion into the lumbar spine?

[@NealHallinan]

To be honest....not sure. Not every technique is suitable for every person/situation.

[@ew5770]

What if I can’t squat like that yet. Is there a beginner pose? That hurts my quads and knees. Also why is my neck still hurting after the exercise?

[@prasadshetty5226]

Try child's pose

[@NealHallinan]

I agree with Prasad. You can try a child's pose, or the hands and knees. If it hurts, the technique is not for you at this time. Not every technique is for every person. That's why I don't post lost of techniques.

[@Rager925]

You are GOD

[@mifreeman3399]

Can we do this sitting on a stool?

[@NealHallinan]

Yes, you could.

[@PlayboyEzhil]

Use indian type Toilets, Thank me later,

[@NealHallinan]

I had a “squatty potty” for my toilet for a while. Squatting is definitely the natural way to poop.