6- Pack Abs: Their Role in Dysfunctional Breathing and Chronic Pain

Everyone wants 6-Pack abs, but they aren't always a good thing. Sometimes they become major contributors to breathing dysfunction and chronic pain
This is the link to the Postural Restoration technique I describe in the video
www.posturalrestoration.com/community/post/6068/integrated-pulmonary-compliance-second-chest-wall-technique-clinical-reasoning?id=6068
The problem isn't the rectus abdominals themselves, it's the position your spine is in when you are training them. If you are in an extended spinal posture (PEC pattern), you will simply strengthen a dysfunctional posture and associated movement.
You need to recruit your internal obliques and transverse abdominals to get yourself out of the PEC or left AIC patterns first, then re-learn to use your rectus abdominals while not in a state of lumbar lordosis/spinal extension.
If you want six pack abs, you must re-establish a state of pelvic and ribcage neutrality first. That way you can have great looking abs that aren't contributing to bodily dysfunction.
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Hey there, my name is Neal Hallinan.
The purpose of this channel is to help people understand and resolve chronic muscular and joint pain, primarily through the discipline of Postural Restoration.
As someone who lived with chronic pain for many years of my life, I know how debilitating and isolating it can be. But I also know it can be resolved.
I hold the following credentials:
Postural Restoration Trained (PRT)
Strength and Conditioning Coach (CSCS)
Licensed Massage Therapist (LMT)
Amateur Historian (AH, my own self-designation)
I live and work in the great state of New Jersey, USA.
I offer one-on-one training as well as online consultations via Zoom. Feel free to e-mail me at [e-mail] for more info.
neal_hallinan
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Subscribe to my channel here: kzbin.info/door/OxBRPqI9A1kT9xZFWQfz1w
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For an example of typical exercises for a beginner program, you can look here:
pritrainer.com/pri-left-aic-right-bc-beginner-example-program/
Please note, this is quite generic and not sufficient for everybody!
For further information about Postural Restoration defined patterns, check out these videos and blog posts.
pritrainer.com/left-aic-pattern/
kzbin.info/www/bejne/jaiWc4Slrsuihq8
kzbin.info/www/bejne/aXXEkISbmr-pj80
pritrainer.com/right-bc-pattern/
kzbin.info/www/bejne/mZrWhKuojaqagas
pritrainer.com/right-tmcc-pattern/

[@amyhoop9651]

Excellent description. I always love your level of detail.

[@NealHallinan]

Thank you, Amy.

[@dexterdaniels2953]

Genius man thank you so much

[@Roslagsbanan2011]

Thank You so much for all Your videos and sharing knowledge on this incredibly interesting subject. A lot of Your explanations are very helpful.

[@NealHallinan]

You're very welcome.

[@reehaln]

The band and the heal elevation is a game-changer!! Thank You!! :)

[@NealHallinan]

You're welcome.

[@HUGEACT-MAN]

My God. Every video impresses more and more.

[@NealHallinan]

I'm glad you are enjoying them.

[@fzein5368]

Same here!!! We’re so lucky to find dr Neal videos ………… 4.08 you are miss positions 😂

[@thomas2081]

Neal is ‘rocking’ again. Thank you for another free tutorial Sir 😊.

[@NealHallinan]

You’re welcome.

[@marcibunn]

thank you!

[@ayeayesoesoe9761]

Very knowledgeable doctter

[@scottguido1116]

Best damn channel on KZbin!

[@NealHallinan]

Thank you, Scott.

[@naukafit]

New video! Yeah!!

[@NealHallinan]

[@juliush60]

Thank you!

[@NealHallinan]

You’re welcome.

[@yohancain5295]

Saving lives out here

[@NealHallinan]

I hope so.

[@TheeGT51]

Yes, I loved the Breathing with covid series! I downloaded them all and learned so much before I ever took a PRI class.

[@NealHallinan]

Awesome. It should be required viewing for everyone in the health industry.

[@blink99v]

@@NealHallinan are dead bugs a balanced exercise for development of abs?

[@blink99v]

@@NealHallinan would this also explain why during seated shoulder press. My neck/head continues to move away from the headboard as my arms press up?

[@YouilAushana]

Thanks for keeping to the objective truth.

[@simev500]

The neutral body position is so much difficult to maintain. Our human bipedal ability is not without a cost. Maybe 'baby' crawling every so often would restore some long ago forgotten breathing muscle memory.

[@wayneeligur7586]

Dr. Stu McGill and you were/are of real help. his big 3 exercises and yours [ p.r.i .]

[@wayneeligur7586]

experts should share their info collaborate with acknlowledge each other, which usually is rare. until 2008 the internet was pretty -void- of this kind of info [kind of always was ]

[@TheRealNickG]

If I remember, the sensitivity of the homunculus is greatest in the lips, then hands, then feet.

[@kyooda90]

Neal I get left abdominal pain when I do the exercises from my pri PT and I have a feeling it's all because the left side of my abdominal muscles gets stretched because I go back to extension on the left side. Great video Neal like always thank you

[@NealHallinan]

That can happen, but my guess is that it's because something on the right side isn't "inhibiting" completely, or your neck isn't "letting go".

[@kyooda90]

@@NealHallinan makes a lot of sense because my pt said my problem comes from my tongue tigh and my bite so maybe my neck doesn't want to let go

[@shakilhaque1822]

Ahhh no wonder my scm and upper pecs would spazz out when i would do your 90 90 hip shifts. Plus my scapula would roll forward when i would inhale and i would have to consciously "let go" to force my shoulder to roll back/relax. Very informative, thanks Neal.

[@NealHallinan]

It could also be a neck that won't "let go".

[@filipfilip3500]

hello Neal! Any exercise or tips - How to activate rear delts? Does rear delt have any benefit in shoulder (glenohumeral) health and which and how? Can you make a video or answer me here about muscles of Glenohumeral joint and explain the conection betweene those muscles and GH joint from PRI practice? Ps: My right glenohueral shoulder is little bit more dropped in glenoid fossa, not complete shoulder blade (scapula) when i compere it with other scapula my shoulder are very simetrical but my right GH joint into glenoid fossas cmpered to my left is little droped. I didnt have any dislocations or injuries my scapulohumeral rythm is very good, i think perfect, no pain, little bit less shoulder IR si i think its complete normal compered to the left, ER is very good and OH mobility is great. When i did a abduction horisontal test on bench i feel a restriction in area of insertion a front delt, pec and lat on humerus, little restriction when my arm passed horisontal line with floor, i feel tension in my biceps long head. i sew that my long head has more tension than short head and short head is smaller than long (complete right biceps compere to left, its normal but difference betweene in my case is little bit more). What is your oppinion? Please help me with answe!!! Does tension of long head of biceps can affect on droped humeral head in Glenoid fossa>? O yes...I feel difference in stability in my right GH joint compered to left when i do any movement.

[@napakamu9670]

Do PEC pattern individuals always present with extension throughout the body when they are standing habitually? Or is it possible to have PEC pattern yet be slouched as if you have a kyphotic-lordotic posture or sway-back?

[@teahermankova5131]

Could you please post this related picture where transverses abdominal is seen as well? Thank you

[@Sitbon08]

Just discovered the PRI approach, and interested to find out more, however I’m not clear about where to start given the videos aren’t numbered. Can you clarify what to read/view first to make sense of it? I’d be interested in your thoughts about Gokhale stretched sitting, Alexander technique and Feldenkrais approaches. I’m a pianist and trying everything to resolve some ongoing issues mainly with the right side of my body especially a tight right QL that has become chronic. Thanks

[@NealHallinan]

Just start with the playlist about “The Patterns”.

[@supersaiyangoku1495]

Sir i have tight abs especially left side and tight pelvic floor muscles have tight groin (left) Can't do diaphragmatic breathing I feel discomfort a lot in upper back left near scapula If i rotate my foot outwards i can breath properly but not as good it was. What do you think ? I am not been able to recognise which pattern i belong to Any advice would be greatly appreciated Thank you

[@TheKoKsOnePL]

Hey Neil. I took your knowledge onboard and I’m improving! However, when I do some exercises my right upper trapezius kicks in HARD. It pulls so tightly that I’m struggling to breathe properly. Any links where you explain this? Thanks.

[@NealHallinan]

It's just an inability to either 1. not use your neck to help you breathe and/or 2. not use your neck to control your right scapula and/or 3. an inability to stabilize your left side. You are describing the core of why PRI exists.

[@davidpatrik4142]

the link to the exercise on the PRI website seems to be broken or removed from the blog.

[@moi-estevez4098]

Men i got one question, if you answer with your knowledge, i Will Buy every plan thath you got, not in a egocentric way, Buy Teres my question, sometimes when i do ABS vacuum, something pops in my low back then, i feel a lot better i got so much flow in my movements, Energy, ideas and talking, why thath does happen, can you help me whit that

[@tkdkpop]

Very informative video. But the rectus abdominis is also a flexor of the spine. How do we know if we are using the internal obliques instead of rectus abdominis ?

[@NealHallinan]

For one, you can feel the internal obliques because you'll feel it more on the sides, rather than the primarily in the front. We are just trying to change the "behavior" of the RA, not eliminate it entirely.

[@daboulsol9567]

Hey is there a way I can email you about something?

[@alaarumh3740]

Perfect video as usual thanks you dont how much you are teaching us i have pelvic floor dysfunction after 4 pregnancies the last one was csestion and each one i had pain with my left rib cage it means that i am in apattern and rectus abdominis was holding or overactive?

[@NealHallinan]

It's certainly possible but without assessing you in-person there is no way to really know what the main issue is.

[@alaarumh3740]

Thanks 🙏 for helping us

[@michaelrex9462]

Dear Neal, During 90 90 hip shift am I supposed to tighten left side of torso/abs or this pressure should come from left harmstring only and proper breathing? Thank you,

[@NealHallinan]

It should come through sensing your left heel on the wall and breathing.

[@pippofo248]

Neal i always hear you talking about people with a forward pelvis, but what about people in the opposite situation with a pelvis that goes backwards? (Posterior pelvic tilt). Can you help even those? How is called thier pattern?

[@NealHallinan]

I've never met someone in that situation. I"m not sure it really even exists.

[@ianbarker60]

Neil good breakdown on the technique in the video, is this technique more advanced than Left ZOA on all fours? In the technique in the video do you need to press your heels down on inhale and if so what part of the both feet would you press on exhale?

[@NealHallinan]

It’s not more advanced. It’s just allows you to experience gravity differently (upright) and the ground differently (under your feet rather than your knees).

[@NealHallinan]

You are sensing your heels. That’s it.

[@ianbarker60]

@@NealHallinan does this mean you sense the heels on exhale as well? (just as you do on the inhale)

[@EasyWeezyy]

Thx for the video Neal. Was wondering what you think about gut inflammation affecting core stability?

[@NealHallinan]

To be honest it's not something I've ever thought about or have any knowledge of.

[@craftyninjacat]

I think it's the other way around, at least in my experience. I get nausea or indigestion when I'm extended. Have been thinking about this for the past few years.

[@ryanmora3334]

@@craftyninjacat There is a process called peristalsis that takes place during digestion, which, i imagine could be impacted by core stability or lack there of. I feel like proper posture is optimal for almost all bodily functions so it wouldn't be a surprise if there is in fact a correlation between digestive issues and core instability.

[@Kti432]

'Ischiofemoral ligament stretch' means roughly the same as when you mentioned a posterior hip capsule stretch in the past?

[@NealHallinan]

Yes. It's just that this one has it for both sides because some people have have externally rotated femurs on both sides.

[@ayjay5894]

how do we turn off the rectus abdominus and correct this ?

[@SketchedbySte]

Great video. A stupid question from me but what happens if you successfully turn your rectus abs off and relax them, but you're unable to activate your internal and external obliques to keep the ribs down, will that make you extend even more? It's been my mission for years to activate my obliques without much rectus but I just cant seem to do it

[@NealHallinan]

I'm not sure one can happen without the other happening. If someone's PRI tests improve, you know a change has occurred for the better. I'm not saying your rectus will remain inactive, they just have to be active with the appropriate activity.

[@SketchedbySte]

@@NealHallinan Thank you!

[@zaynmalice7106]

If I may, Ste. I had real issues switching rectus off and is still struggle to truly recruit the left oblique, almost like something pushes me out of it and it's "jammed". However, the biggest breakthrough I had was with exhalation cueing, using "fogging a mirror" and trying to drag my exhales out to 5-10 seconds, with a hold at fully exhaled. I THINK, and maybe Neal will correct me, that this is more common of wide ISAs and/or people who have spent some time doing strength sports, employing valsalva etc, limiting your ability to fully exhale without bracing over time. I'm unquestionably a narrow ISA, but I sit so deep in left AIC that my left side presents like a wide.

[@SketchedbySte]

@@zaynmalice7106 Thank you for the tip / help! I was cued by a PRI therapist to breath out as if sighing, I wonder if that's similar, if so I like your cue better, I will start using that one. Unfortunately for me, even when making the exhales very long / slow, it still seems to recruit my rectus especially towards the end whilst you are pushing out that last bit of air. I was thinking I could activate them much less by not forcing that last bit of air out, however all the PRI therapists have told me to push it out and keep pushing til there is nothing there, so I'm not sure which would be better. ( when I say pushing, I just mean exhaling, but it becomes more forced to get the last bit out, presumably the idea is that the obliques would be doing the hard work here though, they do get activated don't get me wrong, but I have a feeling my rectus is doing more than it should)

[@zaynmalice7106]

@@SketchedbySte I can't take credit, I stole it from someone else along the way. Yeah imo, if you're feeling rectus when not loading with resistance in some way, you're probably 'pushing' too hard. You physically cannot breathe *all* of your air out, that's why we have equations to estimate lung capacity & the concept of maximum voluntary ventilation (MVV). Personally I think this is a bad cue, but I've seen it from a good few PRI practitioners, so maybe there's something to it, I'm just a guy on the internet. If I'm not mistaken, to point of exhaling fully is to push your ribs back into zoa and let the diaphragm ascend, or vice versa, chicken and egg etc. If you can develop a sense for this, I dont think exhaling past this point is necessary(?) Personally I feel a *pop* as my left ribs come back in, presumably twanging off some connective tissue, past this point, forced exhales are just going to give me excessive trunk flexion on rectus activity. Consider experimenting with different exercises too, I find it way easier to relax my diaphragm in a wall supported reach than in 90/90, I think because my proximal hamstrings are still struggling to hold my pelvis tucked without a bit of rectus, maybe its something to do with narrows "preferring" more prone assuming positions, opposed to supine, I'm not really sure.

[@levywinslow7382]

Hello Neal, I went out to see a postural restoration professional and she tested me and told me I was a bilateral bc, do you have any videos that address bilateral bcs ?

[@NealHallinan]

No. Just think of the right BC pattern. You have it on the left side too. That’s really it. It does mean that you weren’t getting air into your upper chest on either side and may need to get air into your mid-back, too. I’m assuming she gave you techniques to work on.

[@dineshkolhe9456]

Help me, i workout on aic pattern my neck is unstable and my body move like torque moment when i walk feel lite dizzy ,, sir how many time taken to normal aic posture. Please answer me

[@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

[@Football0Lover]

What should I do if I have a L5S1 disc herniation that doesn't allow me to do spinal flexion?

[@NealHallinan]

That's complicated. A few years ago I made a video about the difference between spinal flexion (in isolation) and systemic flexion (like the body is positioned in this video). This technique is "systemic" flexion, and spinal flexion is just one part of it that systemic flexion. Spinal flexion is problematic when it is occurring on a body that is still in a systemic state of extension (as you probably are). I'd find a PRI therapist who can coach you through these things.

[@jackwalter2985]

Great vid! So two questions: is it safe to say that the obliques should be straightened and then the rectus once the spine can maintain a neutral position? And secondly what are your thoughts on pushups as a way to strengthen the chest?

[@NealHallinan]

The obliques should be straightened? Did you mean strengthened? If you meant strengthened, then yes, once the spine is neutral than strengthening would be a good thing. Pushups are fine as long as you aren't doing them with a spine locked into extension.

[@2fastnfurious4u]

pushups are bad for posture. period

[@surtrpicks]

@@2fastnfurious4u why is that?

[@2fastnfurious4u]

@@surtrpicks bad posture position while performing exercise, specially if you already have bad posture

[@surtrpicks]

@@2fastnfurious4u I see what you’re saying but I don’t understand why that is….if done “properly” I wonder still. I will ask at next appt.

[@Peshur]

Is this good for COPD patients?

[@werdnetas]

What do you recommend after 90-90 if someone still has tight hip flexors?

[@NealHallinan]

It depends on if someone's pelvis is neutral, in a left AIC, or PEC pattern. Hip flexors act differently in all those situations and it depends on which leg, or both.

[@2fastnfurious4u]

@@NealHallinan left for left AIC

[@surtrpicks]

@@2fastnfurious4u I’m not knowledgeable in any serious fashion but I have this condition and working with someone for PRI instruction. I will tell you this, if you have this condition then you need guidance to get out of it. You can nit stretch you want out. You have to breathe and teach body to utilize itself properly. Before this happened I was in amazing shape I thought. 6’1” 240 with 33 inch waist and veins showing multiple areas. Beach ready. Month after that I fell apart and now two years later working to learn how to walk again.

[@werdnetas]

@@NealHallinan I'm pretty sure I have some degree of left aic, but Thomas test shows too tight hip flexors on both sides :(

[@2fastnfurious4u]

How to extend thoracic spine that is stuck in flexed position, aka kyphosis? I don't see you consider that case in your model

[@NealHallinan]

I don’t consider it because I’m talking about a non-neutral spine with an increased lumbar lordosis. Once you are neutral you can train thoracic extension.

[@airmat9]

@@NealHallinan I’ve also wondered about a kyphotic thoracic in the PRI approach, as that would also be a non-neutral spine, right? Can someone with a kyphosis also present with externally rotated ribs and be in an ‘extension‘ pattern?

[@jacoblokuako]

Is This also for patho pec?

[@barteknarolski4654]

if you want, I will send you a description of how to cure a vision defect using exercises. with your knowledge you will get rid of these -3 diopters quickly.

[@Chs3__1234]

You can send it to me if you want ill try everything

[@melina-maneli]

Please apply Persian (farsi)subtitle

[@elmargentertainment5683]

Hey Mail hade you ever thougt that This stress that we have is from Evil Spirit in us, i dont know IF you bleave in god

[@jasonn_lifts]

Oh so you’re not supposed to use text us abdominus unless at very very end of exhale

[@NealHallinan]

Correct. You need to keep it relaxed the entire time.

[@jasonn_lifts]

@@NealHallinan so could you show and example of the stomach movement? I end up caving in my lower belly when I don’t use rectus abdominus and upper stomach stays iut

[@NealHallinan]

@@jasonn_lifts there isn’t much to show. You’ll see the ribs move down and the PRI tests will change for the better.

[@jasonn_lifts]

@@NealHallinan but if you try it for yourself, does your lower belly depress more when you exhale correctly?

[@2fastnfurious4u]

@@jasonn_lifts you have it in one of his early videos

[@R3LAPZE]

Anybody as smart as u in canada I'm literally broken

[@NealHallinan]

You have to check the PRI website for providers in Canada.

[@uboobly]

If you're gaming and screen staring, your eyes could be driving things. See his video on monitors and eye convergence.

[@royrodriguez8856]

KINDA OF LIKE THOSE HOLLYWOOD MOVIES ,,, “GETOUT”, “THE ARRIVAL”, ,WEREWOLVES??? JUST KIDDING ,GREAT VALUABLE INFORMATION!!! Vapors and odors,MAYBE??

[@Doggomorph]

So more side lying stuffssss right doctor

[@royrodriguez8856]

HEY NEILL! WHY DONT YOU INVITE A VAMPIRE 🧛‍♂️ INTO YOUR HOUSE 🏡? BECAUSE HE IS THE ONLY GUY THAT SLEEPS 🛏!!!!!!👈