Optimal Exercise Selection for Left AIC and Right BC Patterns

[@infinitetomato9746]

This video is going to change my life. All these exercises feel like what my body has been missing. My left obliques and adductors are on fire, my right glute too. Thank you connor.

[@silversmurfer236]

Hows it going?

[@BlueRiptide]

Any update on ur progress how’s it going

[@MinuteMayne]

@@BlueRiptideofc not bc Conor might bc scamming

[@Skurk1n]

@@MinuteMayneWhat do you mean?

[@tjgill1298]

@@Skurk1nbecause this asymmetries are caused by tight and weak muscles

[@googlesmostwantedfrog147]

Is this the most detailed, clear and informative YT channel ever created? I'm thinking the answer is yes

[@conorharris]

That’s what I’m going for!

[@krystiangarwol5099]

no cuts, perfectly presented, easily explained. just thank you for everything man!

[@nikitaw1982]

Just saw a cut. Almost perfect

[@newnasavideos]

Where have you been all theese years, this and athlean x are changing quality of my life🙌🏻, tried it, works every time a little bit more, this shit of scoliosis is going down 😎. Dude, thank you!

[@IGedeDarmaSaputra-r4u]

This is really work Thank you so much Its been 5 years got back pain and now finally its gone

[@confidentbruh21]

Did it really helped you? I also want to get rid of this imbalance. In past it destroyed my swimming career. Plz guide me 🙏

[@TheeGT51]

I finally get the shin angle/phase of gait style training! That’s why dorsiflexion and pronation is typically so limited on the right- we’re early/mid biased. And the counter on the left- we need early phase. You do a great job explaining, I can’t believe it’s just now clicking.

[@conorharris]

That's awesome! Sometimes hearing things a slightly different way can make all the difference.

[@xmanjstevie8480]

Learning about left aic has been a game changer for me. I've got a right hip that literally snaps and clunks out of place, consistent knee discomfort especially when I sleep and pain when I put weight into my right big toe/foot arch. I think my posture is locked into a bad position but I always thought I needed to work on my right side and ignored the left. Realising I need to be shifting more to the left has finally made me feel like I'm on the path to improvement Credit to yourself and Neal Hallinan

[@Ev-eq8zn]

I just commented on another video of yours asking for these sorts of exercises for the gym 🤦‍♂🤦‍♂. Thank you so much man, these are pure gold for me right now!

[@zubeyrhassan7301]

After five years of pain and millions of unrelated exercises videos finally I find u thank u so much, btw I go to doctors and none of them was useful

[@ICUP920]

I’ve been practicing PRI for about 10 years and really enjoy your content. Thanks Conor.

[@conorharris]

Appreciate that very much 🙂

[@justmenonya932]

Thank you sooo much for this!!!!! So i did all the exercises you suggested in this video and i feel amazing!!!!!!!!!!! I have such imbalances and i could definitely tell the difference from side to side. Im putting this into my regular routine so i can assist with the imbalances. Thanks again youre very knowledgeable!!

[@avanbashi4587]

YOUR THE FREAKING MAN. God Bless

[@smahes3366]

I don’t know why there’s such limited info on left aic it’s so hard to find videos or info thank you so much you have no idea the mental and physical relief finding this video has given me.

[@jordanozerities4258]

Just wanted to say that I’ve noticed I have the deviatios in my structure accurate with AIC and I’ve been listening and applying the knowledge and it’s been life changing because what I was doing wasn’t fixing my alignment. I’ve only been on this a couple weeks and all the years of college football built muscle on this dysfunction frame so it’s taking time. I could never keep the left heel down or feel it. The staggered stance with heel elevation contralateral deadlift really allowed me to feel my heel and drive out of it for once. 👍🏼🙏🏼

[@K4R3N]

Man I just 72h ago discovered PRI and all your content makes so much more sense now Conor. PRI needs to go mainstream, like Huberman and Attia need to cover this and make it go viral. I'm trying to search out a local PRI trained practitioner to help my left AIC situation (mainly from tennis)

[@Epic30secMaterial]

Are you supposed to do these exercises only on 1 side until you reach pelvis neutrality?

[@ataylor992]

Thank you so much for these, you're doing a great service by getting this information out it is extremely helpful.

[@conorharris]

Appreciate the kind words, Alex

[@andrewcouper770]

You put an insane amount of work into this stuff! Looking forward to trying these out, the static stuff doesn't work that well for me so interested to see if this helps things 'stick'

[@conorharris]

Thanks Andrew! I’ve seen the weight training work do more for some people than the ground-based work so it’s worth a shot

[@Rickytan3858]

This is the most helpful information I have found on KZbin, thank you

[@joeybabauta7462]

Wow! This has been the single most helpful PRI video that I’ve been looking for. I appreciate you taking the time to get this information out 🙌🏼. Can’t wait to try this out at the gym.

[@conorharris]

Appreciate hearing that, Joey!

[@joeybabauta7462]

I incorporated the concepts from your video today as I worked out chest & shoulders…I’m blown away! Strongest that I’ve felt from a workout in months! So happy to have stumbled on your channel, Conor!

[@zeus12393]

Ive been looking for you!!! Thank God. For this channel. Thank you

[@faith5401]

Excellent explaination, simple but deep understanding indeed. TQ dear for yr sound teachings n sharings 👍♥️ Shalom. God Bless u much ✝️

[@SnakeAndTurtleQigong]

I’m so fascinated by this. The Chinese movement practice I study also adjusts practices to heal this sort of imbalance. You’re helping me understand more deeply why teachers added there adjustments over the centuries.

[@eduardovillanes]

I hsve been being very interested in the Postural Restoration Institute aproach during thepast 2 years. I found it a little bit complex to understand for me since I am not profesionally related to medicine and physical activity,, although I like to research all methods available to heal my bad posture. I find your explanations much more understandable than those from other PRI specialists I previously found in youtube. I will start to follow you.

[@shamsmirza7373]

Bless you young man. You are a pure genius.

[@conorharris]

Appreciate the support, Shams

[@al66635]

This video has left me confused on one thing. I just watched Zac Cupples' video about the differences between rear and front foot elevated split squats. Basically he concluded that front foot elevated split squats improve external rotation to a greater extend, while rear foot elevated squats provide more of a challenge for internal rotators. Yet, the advice in this video seems to suggest the opposite. Am I missing/misunderstanding something? Anyhow, thanks for the great info.

[@trishmacmillan4646]

Wow! So impressed with you and your videos. This is exactly the kind of information I’m searching for. You rock ! Many many thank you’s .

[@conorharris]

Glad it was helpful!

[@dillan9494]

Hi Conor, thank you very much for this detailed and informative content. You've helped me out a lot already. Would you be willing to do a video on how we can combat left aic/ right bc pattern in common scenarios that we find ourselves in, such as: 1. When walking with and without shoes - e.g recommended footwear + insoles or lack thereof, and similar for without shoes indoors. 2. Techniques we can use when seated at desks/or on the sofa I'm always looking for little things I can do all day to help combat this compensatory pattern. Thank you.

[@fittalib]

Yeah good question

[@napakamu9670]

Thanks immensely for these videos, truly

[@gurpreetsinghdeol7156]

Thanks brother , i genuinely wanna thank you 👌👌

[@conorharris]

Comments like these keep me motivated 👊🏻

[@IvaaaaanHR]

13:10 This is extremely **confusing**. If you have right BC, your torso is shifted to the left, correct? Then why is he showing a push up variation that makes the body go even more towards left?

[@jakkritphanomchit]

I think these exercises all teaching your body to stand over the left foot during gait

[@flowpom]

you’re a magician! Thanks

[@angelcastellanosmartinez2412]

Hello Conor, i have Left aic Bc pattern. Being the left scapula far from the insertion to the humerus, is it posible that the subscapular tendon that form the rotator cuff is always tense, or more tense/stretched than normal? I have pain in front shoulder and have discarded other tendons by testing them. I avoid exercices that stretches subscapular tendom because they cause pain, like cable rows that stretches at the excentric, peck deck por chest, and Peck Deck for posterior delts. I am condidering doing partial reps at the begining of the motion only as the stretched position the tendom is weaker. I would appreciate any tip from you, aswell from anybody's opinion Thank you, AC

[@shakilhaque1822]

Hey connor, im wondering if these exercises train our neurosensory system. Assuming a person that suffered knee trauma which forced the body to be "stuck" in the pattern as a result of the fear of instability, would these exercises help the body to have faith in its left side stance?

[@ru8775]

Probably

[@Adrian-yi8fl]

12:57 Are we supposed to do this type of Preacher Curl with our Right arm curling or our Left arm? The pop out example is with the Right, but your explanation is with the Left?

[@SoLoud3Music]

This is absolute gold

[@pasibrzuch212]

what if I seem to be the reverse (left shoulder down, left lat tight)? Does it mean it's a sort of dysfunction over a dysfunction and I still need to do the exercises for lAIC? Thank you for free content.

[@robertkowton5875]

Excellent video and explanation. Thank you fir your content and Body Restoration program I purchased in 2022. Has helped me so many times. Have you considered offering a paid webinar for regular people who are not trainers. Goal of webinar to help us general population better understand how to incorporate PRI into normal workouts and life?

[@MohammedAli-qq2nn]

Hi conor, is the "left aic right bc pattern" synonymous with the "right oblique orientation"?

[@bdecillis420]

Yes!!! The video I have been waiting for 😬😬😬😬😬

[@conorharris]

Awesome to hear!

[@bdecillis420]

@@conorharris thank you so so much!!! ☺️

[@bdecillis420]

@@conorharris Hey Connor, Does your bulletproof training program incorporate a lot of these exercises? Or is this video more of getting back into the right Balance/function of the pelvis? I’ve been training for a long while with the left AIC Rt BC pattern and I do believe to optimize growth in training, i would certainly need to incorporate more unilateral specific exercises to help regain that natural pelvic/scapular position. I would rather commit to a organized and consistent program rather then just doing random exercises. Thank you :)

[@dannydelbene1022]

Great video. Brain is churning 👌🏼

[@conorharris]

🧠💪🏼

[@querofisio]

Hello, I'm Brazilian and I would like to know if there is this distance course on the internet?

[@jaydeke4952]

AWESOME VID! Such great takeaways

[@conorharris]

Appreciate that!

[@petaoXx]

Hi Conor i love your content What do you recommend me do if I have a right AIC and left BC and also a sway back posture. What of the problems should I correct first?

[@silasgroenning]

Thank you for the commitment

[@gurpreetsinghdeol7156]

Hlo conor , could we include any gym routine with these exercises , if so , kindly advise, thanks

[@panwitti]

Thanks so much for amazing content!!!

[@1lordgarth]

Great detailed explanation 👍🏼 I believe this is exactly my problem. My right side is always super tight and I have major left rib flare. My back gets real sore especially if I sleep flat. I’m like one those pick up trucks driving down the highway crooked. Can’t find a good PT or specialist here in Hawaii. Is this what I should be doing to help remedy my imbalance? Thanks so much!

[@mleii1169]

I couldn't find any videos about this topic when I searched but I'd be interested on your take of frozen shoulder. As in how you think it starts and how to resolve/improve it. Had it starting around June last year, I've made a lot of progress, but found it rather odd that it even happened at all and odd as to where I feel the pain (guessing it's referred) when I'm trying to improve my shoulder mobility. Luckily for me it's not as bad as I've seen others and as mentioned I've made a lot of progress so I'm getting a lot closer to normal range of motion, though it can still cause some pain. Really enjoy your videos. Thank you.

[@thomaswinzy]

You are phenomenal man!

[@As-iy1pj]

Hey man do we have to these exercise with left side only or both

[@Flowerpower-co1om]

Can you please do Right AIC Left BC patterns and how to fix with right knee issues! Thanks 🙏🏻

[@colleenhouse3796]

I am loving all of your videos Conor! I have really been trying to follow and practice your videos. The only problem I have been having is I lean more on my left side (where I have lower back pain), so I think I am needing more external rotation on my left side and more internal rotation on my right side. I hope I am correct on this. All of the videos I have seen have been about left AIC and it has been kinda difficult for me to do the opposite side of the one you have been teaching. It will just take more practice. Do you have any tips on making sure I am correct about needing external rotation on my left and needing internal rotation on my right? Thank you for all of these videos Conor!

[@colleenhouse3796]

I get quite a bit of hip popping on my left side while walking too that I am trying to stop.

[@As-iy1pj]

Do we have to do these exercises with only left side? Or both

[@TheBluceRee]

This happened acutely over the course of an afternoon with me, and had severe back pain for about a month, I thought I was getting better, here I am crooked again and my right side is so tight it kills me. Can a chiropracter maybe help to get me straightened up while I work. Im a fireman witb hardly any sick time left. plz help.

[@ПётрАрсёнов-з4з]

Пусть Господь хранит тебя, сынок !

[@jurastaparauskas5487]

Hey there, what about sets and reps? Should the intensity be the same as in weight training?

[@lordiffybeckett]

Wow, these exercises was phenomenal. I'm a week in doing this andd my pain significantly improved. Just hoping i'd found this video sooner. But, the past few days I've been coughing phlegm a lot. I wonder if my right bc pattern was causing this.

[@peace8096]

Must be the flu.. hope you're doing okay.

[@shakilhaque1822]

Super informative, nice one!

[@conorharris]

Glad it helped!

[@JianBatra]

Amazing, thank you so much.

[@gregors00]

So in the example you mentioned, Skelly would likely present with left SI pain and right neck/trap pain?

[@mitten011]

This is exactly what I have too mate.

[@gregors00]

@@mitten011 yeah I have the opposite so I was trying to work out if I need to reverse all the exercises side to side haha

[@jesse3105]

Tread carefully with overhead motions if your symptoms are severe. I caused a blood clot in my right arm from working out too aggressively and made a real mess of things. Look up Paget-Schroetter syndrome, I think the internal rotation on the right side is the missing piece on it's cause.

[@cliffdrusinsky4341]

Amazing Connor. Thank you.

[@conorharris]

Thanks for watching!

[@cliffdrusinsky4341]

@@conorharris I do t just watch bro. I implement like a mirror. 46 ex pro soccer turned elite endurance athlete. Pinched nerves herniated discs all the good stuff. Got wicked thing going on with my pelvis. Seems your movements plus some PRi and serious bodywork starting to think I still can hit big race goals so 💯 thanks. If you weren’t so popular would definitely fly out for evaluation and program design 😉. Look my up

[@fsfs2778]

Please do you offer online consults? Ive seen over 10 physiotherapists and none of them helped. I feel a different approach would be worth a shot 🙏🙏🙏😭😭😭😭

[@DogrusoezS]

is that a LAIC RBC pattern at 1:10 ? my right ilium looks exactly like that and the most shown exercises are making my symptoms worse. it would be great if you could explain how the two ilium and scapula behave towards each other. for example, what does it mean for the ipsilateral ilium if my left arm push is stronger. these are cues that everyone can understand and use immediately. although you explain it much better and in a more structured way than bill and zac.

[@zaynmalice7106]

If these make your symptoms worse, I would assume you have a secondary compensation pattern like a lateral or oblique pelvic orientation OR your execution is off. That's not really a great photo to base your assumptions off. I have a CAM impingement in my left hip, so some of my test results are not indicative of classic Left AIC and some femoral internal rotation biased exercises can aggravate it, you potentially have a similar issue.

[@jirensays6994]

My left lat is tight and left shoulder has grinding sound when moved directly up but no pain... what should I do?

[@QqqQqq-sb4yn]

I’m confused on the progression of these exercises. Should I still do the 9090 stuff first?or just these are enough

[@lewiskhella2227]

Read the article still confused tho. For the preacher curl are we curling with the left or right arm?

[@mamaandme5848]

Hello Connor! My daughter has righ aic you have described. But she has higher right shoulder and hip.

[@strongforlife3627]

Where did you get that shirt?

[@Jnobes102]

Great explanations and examples for helping correct these discrepancies. When barbell squatting should I focus on pushing through back left heel and right medial arch pattern?

[@TheKoKsOnePL]

Hey… I’m suffering from the left AIC and I just returned to the gym. I did barbell bench press. At some point my left arm was so shaky and weak that my body almost rolled over the bench towards my right side. If I didn’t have a spotter that barbell would be on my face, or I would have just fallen off the bench…

[@lindsaycolley22]

Thanks for these! Having diaphragm/lower rib issues and these have been helping. Do you ever k-tape for these patterns?

[@keithahlstrom176]

So the right hip "sits higher" and is typical in most people presenting these patterns, but does the right hip physically sit lower when standing? (The foot has to reach the ground, the hip has to drop to get it there) or does a lower right hip when standing, actually mean, a lower right hip?

[@SalmanKhan-ep6tp]

Hi Conor. Should we do the exercises you mentioned in your detail article for left AIC right BC pattern same as shown in that article? I mean with same side for example if there is an exercise you are performing with right side, should we do the same?

[@IvaaaaanHR]

Im quite sure in this video at 13:08 he isn't showing a correct variation of pushup for right BC. his RIGHT arm should be on the elevated platform, not left..

[@michaelaburgmueller1873]

great video, love it, great content thank you

[@conorharris]

Much appreciated!

[@rn9854]

Can I do these everyday with light weight? Or should I have a rest day in between?

[@arnv.000]

wait, i didnt understand, do we do both of the leg exercises or only one? (not the best at english sry)

[@gcea123]

Im confused about the left pelvis being tilted forward but stuck in external rotation and right being toles back but stuck in internal rotation.

[@Kamppi69]

Do i make every unilateral exercise to both sides ?

[@bekzodkhamutov2328]

I'm a soccer player. Can I do these exercises not stoping my soccer trainings? Will be the results in this case?

[@emmaeIIe]

What are the symptoms? My left hip is internally rotated and my right is externally rotated. When I do some leg raises or high kicks to the side, I got some electric shocks in the quad of me left leg. And my right hip pops a lot. My right shoulder is tighter than the left.

[@sunny3818]

great information thanks for it

[@knowledgeallah]

Has anyone unlocked the right side and achieved full left stance by doing this? Im maybe 2 weeks in idk

[@shimire26]

Did you continue? How’d it go

[@hightimesfriday]

If someone uses custom orthotics and is beginning Left AIC corrective exercises, do you recommend they stop using those orthotics which were likely designed around this Left AIC issue? I have a weaker arch on my right foot. Thanks in advance!

[@annapurnajonnalagadda5136]

My body is unable to hold (stabilize) the corrections that I put into it through PRI practices. Not sure what I am missing.

[@philxtx9516]

if I suffer from left aic and right BC? should I only do these exercises in the gym first or can I also do them together with my normal training?

[@gcea123]

I want to know this too!

[@ibbyelcheikh950]

Great video! However with the exercises that you put in the article, do we do them on both sides or just as u did in the videos.

[@bradydavis5946]

Connor- Great content. This has helped me immensely in a very short amount of time. The ground based work didn't have the effect these exercises do. One question for clarification- on the high to low cable press, is it left foot forward or back? Your video here is back but your link to the extended videos is the opposite. Thanks!

[@zacharymoore9690]

Hey Conor. Great stuff as always. You're videos are the best on the interwebs! Quick question... does elevating your back heel (left heel) on the split stance deadlift put your left pelvis in a more internally or externally rotated position? In the video you have linked to the article you wrote along with this (also awesome... thank you!) you say elevating the left heel puts the left pelvis in an externally rotated position. But aren't we trying to internally rotate the left pelvis? I've also seen vids recommending elevating the ball of the left foot. I... I'm confused... lol! Thanks Conor! Also, I bought your anterior pelvic tilt program. Not surprisingly... it's excellent. Have a good night! Zach

[@lustrae]

I cannot find a single thing on the Right AIC Left BC pattern. Would the exercises be the same, just on the other side?

[@ionutradu9361]

Hi. Can you explain more about the high to low cable press, please? I understand that we get some right serratus activation and turning the whole body to the left but turning the upper body to the left its not going to reinforce the pattern? ( thanks for all the free info you give us, you helped me get out of a lot of pain and i understand my body better now )

[@conorharris]

If you are shifted into the left hip and reaching with the right arm, it’s actually getting left posterior expansion (also due to the spinous processes rotating right). I know it’s a bit counter-intuitive, but this does improve right trunk rotation

[@SkydelLP]

Would you program this before squats?

[@suharshmankar3873]

Thanks sir you have helped me a lot

[@conorharris]

Glad to hear that :)

[@davidflaherty8592]

How do I find a PT in my area who is an expert in these techniques? Thanks

[@jesusservin2395]

is a left aic and right oblique axis the same thing ?

[@WhenSaintsCry]

If my left hip is higher and right is foward, which problem do I have? I'm left outside hip also hurts after my runs.

[@szaret1]

What about if the left hip is higher? Also when i sit at 90 degrees, my left sit bone imprint is behind my right, and right knee noticeably further. Thanks

[@michaelaburgmueller1873]

Being a Left AIC, Right BC i can feel how much better it feels to do the exercises that fit your body as opposed to doing smth that doesnt. But I'm seriously wondering does that mean if you are a L AIC/R BC and are into lifting and want to gain muscle that you'll end up having back muscles on the right, triceps on the right and biceps etc on the left? Or does it just mean that you have to train these things a lot more ? Like for example: Biceps R - do less sets/reps and do way more for biceps on the left?

[@conorharris]

I hear you - although it's not going to be significant for the overwhelming majority of people. You won't be able to tell a difference unless you really tried to study or measure each area from side to side. I wouldn't worry about it and let the exercise selection as I mentioned here take care of it. Slightly different variations from side to side are all most people need if their goal is to improve symmetry

[@michaelaburgmueller1873]

@@conorharris Thanks! Appreciate it!

[@miteshbhoola1067]

Hi love you videos, great detailed explanations. Was wondering if you provide private sessions to diagnose the issues and also providing corrective exercises. Im just not confident I’m diagnosing myself correctly and don’t want to do the wrong exercises to make things worse.

[@JimmyVu415]

Love PRI content thank you

[@conorharris]

Thanks for watching!

[@GardenBoat]

Given the whole thing about weight in the left shifting the hip to the right then would left hand suitcase carries be good for left aic?