Releasing the Psoas and QL (quadratus lumborum) With One Exercise

👉👉👉 Left Psoas and Right QL release technique:
• The Secret to LONG-TER...
👉👉👉👉 Left Psoas release via diaphragmatic breathing and left heel sense:
• How to Fix Lower Back ...
👉👉👉👉 Why your feet can drive postural instability
• Your FEET and BRAIN De...
Releasing an overactive tight psoas and quadratus lumborum can only be achieved through diaphragmatic (non compensatory) breathing, which requires neuro-sensory input and a "neutral" position of the pelvis and ribcage. An overactive psoas and QL is the result of a continual mis-positioning of the pelvis and ribcage based off of our inherent asymmetry. This is the left AIC pattern as defined by the Postural Restoration Institute.
My website and some examples of Postural Restoration techniques
pritrainer.com/pri-left-aic-r...

[@SeanChuma]

I don’t understand why we don’t hear more about this type of therapy. It makes so much sense. After watching your videos, I was lucky enough to find a PRI therapist about 40 miles away. Otherwise, the next one was at least a 5 Hour Drive

[@jollyrodgertr]

Because people need the emotional repression/suppression that causes these misalignments in the first place. We need them, paradoxically, to feel safe.

[@deadmanswife3625]

I don't even understand the video😂

[@briansmith9258]

@@deadmanswife3625it takes a while

[@malikradio5018]

Doesn’t keep the cash cow fed

[@HoustonRacewayKid]

I want to believe that chiro works, but I’ve come to find - twisting my low back doesn’t help the muscles in the area, it weakens them, and when I go to do something I feel a pop more often than before my first visit.

[@petn1.669]

Stumbled across this vid yesterday on my way to a day of fly fishing. My whole right hip area has been cranked for the past 1.5yrs. Tried everything from PT, deep tissue, acupuncture, joint distraction, to no avail. These approaches only provided temporary pain relief. I arrived at my first fishing spot, went to the back of my Tahoe, and practiced thoracic flexion squatting while holding onto the trailer hitch. My focus was on right/left diaphragmatic breathing (inhale/exhale) on descent. I did a 10s hold at the bottom and repeated 3x. Not kidding - there was instant pain relief and far better ROM. In my old world of gym rats, we called "FM," f**king magic! My morning ritual now starts with thoracic flexion squatting.

[@KevsGuide]

Awesome 👌

[@mickeyjames7806]

Were you sore after doing the exercises? I did about 5 of his "beginner" exercises the past two days and my lower right side of my back (where the QL is) is super sore LOL. The exercises felt really good when doing them though

[@yolandabecker88]

Wow!! I’m so hopeful!! My lower right back and psoas flare up a lot lately, but I’ve had the issue for years

[@rosaolvera6585]

i am hispanic, and youur story is exactly like mine, i truly believe that the poor people of america are being destroyed by falsehood, i have therapist that i ask a question about my health and they keep quiet , like someone is going to take their job! the medical industry, even the natural industry is being forced to keep the americans from the trusth, and take their home and their soul! we must pray that God deliver our nation from satan!

[@kenplant91]

This is the first time I've been able to do a full squat since I was a teenager. I'm now in my late 30's. Mind blown, thank you.

[@sportysbusiness]

Following a serious road accident 30 years ago my hips and knees are in bad shape. PRI has been transformative in understanding my limitations and correcting them. 6 months ago I was a million miles from squatting. Today, I am almost there. I got there by sitting on an under inflated exercise ball and gradually letting my body, under support of the ball, relax into it. When my back and hips are tight and sore (which is every day at some point as I'm still learning how to correct the issues) sinking into the ball in my compromise squat position and breathing is my go to release. Hope this helps others.

[@PaulSmith-pr7pv]

Congratulations on achieving that

[@emslefuri3810]

Thank you for this! I've been prescribed countless useless breathing & core exercises that simply do not work with my hypermobililty. I can do a 'natural' squat all day, but can barely breathe into my back at all. I appreciate you not just putting everyone into a one size fits all box. will give this a go.

[@NealHallinan]

I have a video two months ago about the hypermobility subject. I think it would further enhance your understanding of the challenges that you face, compared to the non-hypermobile indiviual.

[@leriko1989]

This channel is one of the best on KZbin. Should be part of the curriculum for kids, youth and adults in the entire western world (some nations practice Yoga and so on).

[@NealHallinan]

Thank you!

[@Idrinklight44]

I agree 💯, PRI should be introduced in kindergarten or earlier for everyone!!!! Think how much disease would be avoided

[@tim5673]

@@Idrinklight44 definitely !!!

[@christopherhowell9473]

Hi Neal, you asked for a comment, so here goes. I've been watching you for a couple years now. I've been dealing with chronic back pain for 35 years due to a logging accident. Symptoms: Low right back pain that switches to the left side. Yes, I have a couple compressed discs, but that is immaterial after decades of use/abuse, as we both know. For the past four years, I've been on a journey to ease my suicidal-thought inducing pain. You have shared considerable wisdom and I'm a sponge. Back pain coupled with broken right big toe (repeatedly broken over the years) and a broken left ankle. So your PR approach was new to me when I discovered your videos. Shoes and grounding are huge! If I cannot ground, I cannot make the pain dissipate to a tolerable level. Your advice on proper squatting and avoiding extension WAS MOST VALUABLE, as I've been extending. In closing, I could write a book about my journey. I'm a 62 year-old male athlete who does long distance mountain trail running in Alaska. Last winter, I used a yoga ball to recover from my daily downhill skiing. This past winter, I skied 72 full days at Alyeska's difficult mountain. I have to stay in shape as I struggle to find relief from pain.. I'm not a quitter and have no choice to continue or kill myself due to unbearable QL and hip pain. QL pain on right side with a tight groin muscle on the left side. They compete and switch places for being king painmaker for the month. Four years later, I'm seeing hope. There are many lessons learned and you have given me a wealth of information. I certainly hope you are doing well financially, as you deserve to live a "good life" for all the help you have given to me and others.

[@0123mia]

Thankyou I was ready to hear this one . After a bimaleolar ankle fracture 2 1/2 years ago I basically had to learn to walk again .For the last 8 months I have been following your amazing work with profound and often deeply nuanced sensations building an ever increasing sense of feeling safe . Just recently I have felt the call to tentatively return to my 30 year yoga practice but accepted the squat was totally unavailable due to my limited Dorsi flexion. Well it's not .Just did a full one! What a gift your work is Neal

[@Ladylovesdogs]

Neal, you are spot on!! I am a "reformed" yoga teacher due to injuries related to hypermobility and probably just being weak. I have since turned to weight training "at every length" aka full range of motion/calisthenics and noticed how uncomfortable doing a squat with this hyperextension is, and people often cue the arched back in a horse stance too. They say it prevents "butt wink" at bottom but it just leaves my QLs feeling terrible and gives me back pain. But doing an asian squat while breathing into my back feels so good. I'm going to back it up as you suggest given my hypermobility - really hoping this helps with my anterior pelvic tilt as well and invariably my neck/shoulder pain. Been subscribed for a while but I need to check out your other videos, this information is so valuable on a lifetime's journey in our bodies. Truly, thank you!

[@judifisher3087]

This is my issue!

[@majahm1373]

Good luck.

[@RaymondBurton]

It’s crazy how many instructors come to this point after years of teaching… we realize that textbooks are often incorrect and that the body knows how its wants to move

[@Suiken44]

No one should know they have a QL muscle unless it hurts. So true!

[@FrancisFleuronas]

Wow the timing of this video is just what i needed lol thank you!

[@bignoob1355]

Hands down the best video I've ever watched. You just fixed so much of my chronic pain that I haven't been able to release through over a year of daily stretching. Completely unlocked and realigned my body. This should be foundational knowledge that we learn at a young age. Thank u

[@blakeyarber2156]

Youve just broke me down in 17 minutes. Thankyou

[@kwisatzhaderach1458]

I've been doing this squat stretch for years and it works! When I add a slight twist it's like ohhhhh yeeeeaaaah!

[@thomas2081]

Wonderful. Having watched so many of your vids, my health has improved immensely. At 50, I am back to football again, with scoliosis, limited ankle immobility (dorsiflexion), a rotated hip, you name it. Still in occasional pains but much much better. Also, thank you for explaining how to do 'the healing squat''. I do the squat against a door frame, which helps me to keep the balance right, making sure my back is rounded accurately. Then I breathe deeply. The relief is immediate. Your vids are life and health saving.Thank you for sharing your immense knowledge with us Neal. Wishing you all the best for each day to come.

[@borchelsijles8064]

Just wanted to thank you for this video. Amazing stuff.

[@dolphbade]

Thanks for putting these out as always Neal!

[@DeanMachine121]

This is pure gold

[@jeanellisor6218]

I started breathing into my left back like you showed in the video. It finally feels like my QLs and psoas are relaxing. Feels awesome!! Thank you!!

[@karentaylorsoiles5730]

Anthropologically sound movements are the key to vitality, thank you Neal!

[@MsJilgal]

Have never heard about the benefits of this type of squat before. This makes great sense. Thank you Neil Hallinan!

[@kumarjavvaji]

Great job explaining the relationship between posture and these muscles that aren't really mentioned with hip/back/neck/shoulder pain

[@EH012]

So appreciate that you provided an alternate version for hypermobile folks! 🙏🏼 Fascinating! I've never been able to squat very comfortably. As an Indian it's always been weird for me, because we have squatting toilets (some places) and I use them just fine 🙃

[@jedlimen123]

Absolutely, good stuff, great explanation! Thanks again!

[@akshayebenezar]

Thank you so much! Have learnt a lot from your work!

[@76MUTiger]

This information is so valuable, and rare on the internet. I am trying to absorb and apply.

[@TheTeamdom]

Mindblown about the tightening in a specific area 😮

[@dmanthiems]

Please keep making these videos! I am VERY grateful for you. I am a PT and love that your videos are a free resources to get more knowledge. Every one of your videos gives me a nugget of information that I was missing. In this case, the squatting bar reach NMT. I know how subtle cues can significantly change the experience. Knees together. Hands well below shoulders. Sense left heel, right arch. Thank you - KEEP GOING!

[@NealHallinan]

Thank you. I’m glad the video was helpful integrating PRI concepts.

[@masonmalaguti3463]

Neal are u able to run and play sports now that your better? Do u have pain at all still?​@@NealHallinan

[@xxkissmeketutxx]

​@NealHallinan May I ask why you have a picture of Anne Boleyn on your desk, if it's not too personal? I can't believe no one else finds it interesting 🙂

[@heartsbirkshire5131]

Recently learned I am hypermobile and am having to RE-Learn how to move and live properly in life!! Sigh, it's so much work when I'm already enduring the pain from doing things wrong for more than half my life! Thank you for recognizing and reminding those of us with hypermobility that we don't move in the same way as non-hypermobiles!!!

[@brookecrowley8167]

You just explained my problems exactly including the hyper mobility. I wish my chiropractors & all the PT’s I’ve been to knew this information! Pain management also offered to just blindly start cauterizing nerves. So insane!!!

[@NealHallinan]

If you are in the US, I'd highly recommend finding a PRI therapist to help you.

[@hugomarquez3189]

So true. I found this out on my very own, this is the only way my lower back pops.

[@nevercine]

This is so cool, thanks for sharing!

[@t.p.7373]

As usual, great summary. I've been using a form roller version of your suggested exercise for years. You simply sit on a roller with your hands supported on the roller - hands at your sides. I then extend the knees, and sit back down. Basically, a closed chain knee extension, with a rounded back. "Zero Squats" AMAZING for knee strength.

[@JaydonRose]

WOW... This makes a ton of since. Never knew about the big difference in the right & left diaphragm. Cool Vid Doc!😁

[@marykimberlyhayes]

Great Explanation! Appreciate all your work.

[@NealHallinan]

I’m glad it was helpful.

[@anel3317]

Great content and knowledge. Thank you Neil 🙏

[@SeanChuma]

PRI is amazing. Thanks for the vids.

[@user-df3kp9nn7b]

Incredible video.

[@user-xg9iu1fc5j]

Great video. I enjoyed and learned a lot

[@runeeverfree4472]

Excellent informative video. Thank you for sharing this very educational piece.

[@meenakothari7841]

Wow. Best physiotherapy video

[@cosbro5389]

Been doing them everyday...Its a great stretch

[@twintwitch1]

Thank you. So much unique wisdom we don’t get to hear

[@freddarteagavaldez725]

I needed this

[@helenavaskio-madsen1968]

Thank you. Full of good info.🙏

[@manhalnaddour125]

Watch at 1.5x speed

[@djgamingdragon969]

Lolol😆

[@ellenholiday737]

😂

[@ThePaulaon1]

You just need to relax bro

[@pietrosigismondodelvalenti6371]

TY

[@georgejames6669]

Interesting. This is new material for me.

[@iantrigue6159]

The explanation that a gym squat and therapeutic squat are two different things is really helpful. I was recently prescribed therapeutic squatting by a physio to help with hip and back pain after I had avoided deep squatting for years after hip surgery. The improvement has been remarkable. I’m going to to try narrowing my stance now based on this as I’ve been going out very wide to get depth. Really interesting and helpful video!

[@Alice-zc6kw]

Very interesting that your breathing , your thinking, your environment affect the tension on your muscles and ultimately your position and health. I've suffered with low back pain for the last 20 years and it's getting progressively worse. I'm going to try to follow some of your techniques. Thanks for sharing your knowledge!

[@A-Willi-gent]

Amazing way of analysing, Thank you sir for your great work. I will start this from today on. We really need such Doctors and specialists who are there to improve health, not mafias and Business men. I appreciate lot your effort. May Lord reward you.

[@brookecrowley8167]

Thank you for your videos!!! They are amazingly helpful!!!

[@NealHallinan]

Glad you like them!

[@RodrigoRugby]

Absolutely amazing

[@sarahlivingston6179]

This is so interesting! Thank you 🙏

[@lpfan23]

Been watching your videos since forever, bad ergonomics led me to a state where I was always extended in a seated position leaning with my weight back and hunching my shoulders forward for mouse and keyboard. I am sure a few breaths in that position left me in that state for the last couple of years. What you described about the left diaphragm not being able to pump is what had my body in overdrive (I lost my neck curve as well) No doctor has understood me

[@dubravKA1111]

Thank you so much. Super helpful.

[@dhruvsingh9]

fantastic explanation.I just subscribed..thanks a ton for the information

[@olafbuu]

great video, very deep analysis. I really like how you stress that dance, nature etc. can heal the body.

[@2am561]

Thanks Neal

[@diazfernandezantonio]

Very helpful, thank you!

[@MrBlaqgold]

I started deep squatting around 8 months ago. Initially i couldnt get low and couldnt hold the position. I can now get my bum almost on the ground with flat feet. I like to mix it up with alternating knee touches to the ground which is great for hip flexors. Squatting has completely reinvigorated my libido and my frequency and ability to hold a ...... As a 40+ gym goer for the past 15 years, i can say without doubt that regularly deep squatting and learning to rest in the squat position is the most important routine ive introduced to my life. Thanks for the vid.

[@resueah7257]

How did you practice/improve?Any recommendations or tips?

[@MrBlaqgold]

@resueah7257 I did it every day until I got better. And it didn't take long. As everything it's as much about building the muscles that pull and hold you down there as it is about stretching the muscles that can't. Holding onto the bottom of the bed to help you down there initially also helps you along the way.

[@ambarchatterjee9426]

This is an integrating exercise beyond therapeutic ❤🎉

[@nealwailing3870]

Mind Blown!

[@sachatt8599]

Awesome info thank you !

[@jeanphillips1184]

Yes, hypermobility (hEDS) my spinal alignment has changed from this imbalancing. I was very flexible but now stiff

[@Hermes-Quadmegistus]

Good stuff!

[@earthhorse917]

Thanks for your explanation and demonstrations. The surrounding environmental impact on the nervous system is an interesting point, and distinguishing between hyper vs hypo mobility has me thinking about muscle chain engagement......hamstrings and abs are key.....don't allow bypassing to hip flexors...

[@Bronson78738]

I do your 3 basic exercises from your website and they help me so much to relax and breath better... it's unbelievable

[@NealHallinan]

I’m glad to hear that!

[@masonmalaguti3463]

​@@NealHallinanare u able to rum and play sports neal now that the pains alot better?

[@mounirelfakiri892]

thanks a lot neal hallinan for your interpretation .

[@NealHallinan]

My pleasure.

[@hdgodau]

Thank you master so much ❤

[@baselesstheories1180]

You’re doing God’s work. Thank you

[@djj3357]

It's really interesting to hear about the advantages of dancing. I seem to have a great deal of mobility soon after! Your video provided an epiphany. I mainly focus on resistance training. However, your videos are very enlightening on the importance of various aspects of movement!

[@ThePlainsWalkerClark]

This is amazing information, asymmetric exercises/ques before movement should be taught in grade school. Left heel-right arch-back of rib cage; noted!

[@adityanathan]

What a Brilliant video. Thank you for sharing. This is a video I didn't know I needed.

[@vbfit1247]

OMG! This is so amazing!! Posture Restoration. I’ll have to see if I can find a therapist near me. Thanks so much!!

[@NealHallinan]

Make sure you search for “Postural Restoration” and not “posture restoration”.

[@nadagabri5783]

Wow great vid

[@jayeshpathade8320]

You are doing the best work

[@NealHallinan]

Thank you.

[@tarmon768]

Thank you.

[@PaulSmith-pr7pv]

This is quite interesting. At first I was sceptical, but the demo was very good. Reminds me of Dr Aaron Horschig’s channel. Thanks for the video.

[@LisaBalash_IFBBPRO]

I have had an issue but no pain for ever for like 30 years where my right foot turns out and my left rib cage is up and I could never get my Gluth on my right side to fire. And I’ve been having work done on it forever and nobody has ever been able to fix it. I’m going to use your techniques thank you

[@kimsimon4641]

THank you so much

[@soh.4556]

You are precious men.

[@NealHallinan]

Thank you!

[@karakuri002]

the child pose in yoga also stimulates the targeted muscles in question. If you're more confident with your mobility and range, then happy baby pose and Malasana pose is also a good practice.

[@Sharon732]

Thank you

[@TRUETOILETTENPAPIER]

i think it’s luckily pretty widely known nowadays that one shouldn’t open up the ribcage and extend the spine when squatting, especially with weight on the back! spine neutrality + core bracing is usually what i hear coaches say

[@NealHallinan]

From my perspective, when coaches say "neutral spine", what they don't realize is that they are actually cuing spinal extension without realizing it. If someone isn't passing the tests that I demonstrate in this video, they are already living in extension to some degree, so what looks like a neutral spine is actually extension. It was believed that arching and tightening the back/abs was ensuring a neutral spine, because the fear was going into flexion.

[@nobullshitnurse4866]

I'm so grateful for the information you share. I've been dealing with everything you described for a year! Can you recommend anyone to see in Monmouth County NJ?

[@Vicureview]

Thank you 🙏

[@andreasberg1721]

This is great. My Coach teach me the same Tests. Best regards

[@DeathStalkerAlpha]

So spot on for me right now. I have 4 bulged/1 herniated disc. I get a popping sound from my hips and tightness in my back thinking its my sciatica again but pain\tightness goss away after "warming up" until a heavy deadlift or bent over row. These are the symptoms i feel, less than sciatic pain.

[@apachewolfscout]

Super detailed. Wish I could find a coach near me who could give such specific to the person instructions. I do masses of movement and training but sometimes injure myself and Im working around multiple injuries and imbalances...I do masses of squats but possibly imbalanced so frequently get pain especially at top of right ilium pelvis lower back

[@meenakothari7841]

Wow. Thankyou

[@jeanphillips1184]

Spot on .. I've lost core from all this too and stay in fight flight. Not sure how this progressed other than explaining it to doctors who don't understand how to treat. Most say APT doesn't exist. I can't squat from excessive pain and pressure at right SI. This affects bowel/bladder and serious coccyx pain.

[@lindamorella2245]

I have never been able to do a squat. I'm on a mission to learn, although I had a back injury from a wreck years ago which changed my posture for a long time. Maybe it's not anatomically possible like you showed in the video. I'm going to learn the way you mentioned.. "Brain issue" very interesting!

[@Gachuiri2]

I love you, Neal

[@user-dw1jp7tp6i]

I began martial arts with a unique style called Bak Mei, white eyebrow. It has an internal method of generating power called "tremor". This is mistaken with "shaking" which uses something of the same body mechanics as a hoola hoop. Tremor I think directly trains and uses this muscle group. The way it's trained is with the long bamboo pole which you begin by holding at waist level on one end the pole extends horizontal to one side. The object is to make the pole flex like a whip. You start with the shaking movement rotating hips back and forth as you learn NOT to let your ankles and knees come into play until you tremor your internal core muscles. Then you learn to do this from each side and up and down. The four "shapes" are called float, sink, swallow and spit and they actually and only refer to the shapes created in the inner core between the pelvic and thoraxic diaphragms. There is one exercise that is preparatory for this, but even though it's simple it's hard to describe in writing, but it basically works the body like the bear crawl animal movement with a more "sports specific" martial application. You can just start small with a fishing pole instead of thick bamboo to learn the feel of the inner muscles. The exercise also produces large and powerful obliques and serratus muscle. One other thing, ALWAYS keep your tongue pressed upwards against the soft palette. If nothing else, I would just like to hear some other opinions of the method.

[@518darien]

Wow you should make videos on that! I would watch

[@user-dw1jp7tp6i]

@@518darien look up Dr Y Q Wong there's a demo of him at UTC. Looks like bullshido until you experience it.

[@daltropical5236]

Agreed..do a video!

[@ndjubilant8391]

Thanks for sharing. Please, could you make a video? I hula hoop without using one.

[@NealHallinan]

Sounds interesting. I'll take a look. The things that look like BS (because they defy our simplistic thinking/expectations), often turn out to be quite real, and the things that look true (because the are "soooo easy to understand" and sooo "logical") often turn out to be completely inaccurate.

[@Matty100]

Thanks for the helpful content Neal! If a person has posterior pelvic tilt pain can they still work on a natural squat? My first thought was he might need to strengthen his glute medius based on what he said initially but still need to asses him. I love the natural squat and am wondering if he is capable of doing it without pain?

[@santanupatnaik963]

Exceptional 🎉

[@Gaobdgao]

Ty for the information..I like to know if you got any solution to hipflexor illacus pain while driving..I get intense pain on my right HF when I flex and hold my feet on the gas pedal.

[@susanvalenta6978]

This is excellent. What kind of doctor should I see to get help with this situation?

[@riccinnn]

Thank you for sharing your knowledge, also the Brazilian flag made me happy.

[@jenniferburch5777]

Thank you for all your contributions to PRI. You mention it's an issue when someone has a right rib flare in addition to the typical pattern of left rib flare - would you be able to give some leads into where I can learn more about that as I have a rib flare both sides but the PRI practitioner that I do see (only two available near me) probably will not have much to say on this...

[@kitoro846]

Amazing