STOP Stretching Your Shoulders: Your Ribcage is the Problem

[@krystiangarwol5099]

Neal, thank you for everything, you literally saved my life. been researching everything for 2-3 years, had problems all the time especially with the left scapula, nobody could help me, eventually I've ended up returning to trainings but always felt like that twisted italian pasta after it. the amount of ******** I've gone through is enormous, and nothing worked, none of the stretches, foam rolling or anything. that two exercises "all four" and the other one sidelying and breathing deeply finally helped and I now feel like a greek god. I still can't believe it after 3 days that I can be that flexible. I believe there is still a lot to do but MAN ! I feel alive again. Please don't stop spreading the truth, I can't believe you have only that many subscribers whereas some other channels without any valuable content, just saying the same stuff over and over again have millions of views. wish you all the best, thank you once again

[@simona307s]

I totally agree with what you’re saying . Just couple of days ago I found out what actually was my issue of my back and shoulders, the bad posture and my rib cage actually. For almost 2 years I tried all the exercises for back and scapula and nothing worked with good results . I feel like I was living under a rock . Totally life changing!!!!

[@krystiangarwol5099]

@@simona307s great man! Today ive been on a walk focusing on rhythm and left side, also been boxing to music today and im standing on my left leg normally after yesterdays training and It untwisted me so this is like a life enhancing pill. Try walking and boxing to music as well, great stuff !

[@frasesyreflexiones209]

Hi, Kristian did you completely solve your problem? Apart from the 4 PRI exercises, have you done any more? I would appreciate your answer, a hug

[@krystiangarwol5099]

@@frasesyreflexiones209 hi Victor, sure. apart from that I'm also: 1. Monitoring my tongue and teeth not to grind them and tongue to lie on the roof of the mouth during the day ( I used to grind my teeth and I didn't know that this is huge factor when it comes to posture, stress, etc. ) 2. I bought Birkenstock sandals and during my holidays it was lifesaver ( they let me feel the ground perfectly on both feet especially on the inside of right foot - they also have soles which I bought and will be testing them upcoming week ) 3. I also make exercises to strenghten my left obliques 4. I use my glasses (which are without correction because I do not need it) when using computer / phone to provide peripheral vision according to Neal in one of his videos 5. I'm sitting on the ground when working on laptop - sitting in the chair made me anxious and I was in a constant state of fight or flight when I got something stressful in the job - it also strenghtens core and has many benefits First two factors are crucial for me to stay neutral and feel good overall but I believe exercises on a daily basis are also very helpful especially after waking up and going to sleep. I'm still experimenting with all that but at least now I know where I'm heading and what needs to be done. Hope it will be helfpul for you, in case you need some more information feel free to hit me up on facebook !

[@Antonio-pq4fb]

Hello, could you please link which exercises are needed help? Thanks

[@joshuamichael4312]

The feeling of figuring out someone's issues, after I'm sure many PTs failed, and then correcting them must be so satisfying. This whole system is just resonating with me. You can really tell when something is legit, and PRI definitely is. Amazing stuff!

[@NealHallinan]

Yes, it's legit. I don't know where I'd be without it.

[@Nono38-jj1tk]

I believe everything you said. I have thinning of neck disc's C5 and C6, reverse cervical lordosis,L5-S1 spinal damage, osteoarthritis of my neck spine and knees, a dislocated rib cage. I was born with a slightly crooked jaw and have had TMJ my entire life. The worse my Jaw and teeth become, the worse my posture and all my health ailments become. I can only take a deep breathe if I am leaning forward in a hunched position. Sadly, I am only in my 30s and have suffered with most of this for 10 to 20 years with no help and no answers. I can't wait for my life to end. Especially with my interstitial cystitis, I am in chronic debilitating pain. I'll try to apply some of what you are saying to myself the best I can. Thank you.

[@stevenmckelvey80]

Praying for healing for you now

[@Nono38-jj1tk]

@@stevenmckelvey80 Thank you 🙏

[@RKCOMPILATIONS]

How is it now?

[@MindDrip]

That video demonstration of your client was insanely cool, providing footage like that is really powerful

[@NealHallinan]

Thank you. It does make these abstract subjects more real.

[@simona307s]

Just couple of days ago I found out what actually was my issue of my back and shoulders, the bad posture and my rib cage actually. For almost 2 years I tried all the exercises for back and scapula and nothing worked with good results . I feel like I was living under a rock and now it’s a life changing. God bless you and thank you very much .

[@BBradford1825]

This is the second time I’ve heard this information. Ironically, it makes sense since I’ve had shoulder and rib injuries! 🤔

[@stuartmawson6986]

Big thanks for this video. I'm a painter & decorator and have pain and stiffness everywhere without being able to find the original root cause. 20 plus years ago I had a back strain and my left rib cage has been higher since, I then tried to do pull ups and stretch my tight shoulders and neck and pulled the left shoulder, which has never sat in in correct position since. I have had a blocked left ear for more than 10 years. I think this is my Eureka moment!

[@headhuncho8550]

so what should we do for our ribs?

[@tgdkls5891]

Thank you for all this amazing eye-opening content. I'm 44 and have been struggling to fix my pain, posture and general f*ckness issues for years, after 20 years destroying myself working crazy hours in a desk job. COVID removed the one tiny moderator I had (journeys to and from work, and moving around the office or to lunch etc., Vs working from home which is bed to desk back to bed every day). I live in Korea so no PRI practitioners here, and I'm not currently able to access financially. But everything you describe absolutely nails my issues, and explains why my years of efforts with mobility and strength training approaches have made me stronger and more mobile, but not really helped my pain and weird regions of totally dysfunctional movement.

[@GekonsSilvija]

Thank you, for the video. I would have appreciated if you would have added some exercise or things you can do, to change this problem.

[@DeanMachine121]

I can see how this comes across as borderline magic, it is, in a way, As a P.T and really getting my teeth into this, it’s mind blowing but obvious when you just scratch the surface with PRi. For all you P.T’s out there, please kick start your sessions ( where relevant ) with one or two PRi’s, your clients will thank you for the added reset and value.

[@MekonenMeteor123]

Spot on Neil !

[@JenP2776]

I have Thoracic Outlet Syndrome on my left side, SERIOUS neck and shoulder tension, TMJ (clenching), genetic kyphosis, my head sits more forward, cervical disc degeneration, and SUPER tight and knotted hips. Oh, and lateral whiplash from a car accident exacerbating it all. Not only have none of the exercises or stretches that my physical therapist have recommended helped to alleviate my pain, tension, and numbness, but I am now finding that I am no longer able to take full deep breath‘s down into my diaphragm or do what is called the three-part breath as fully. I’m finding that this is impacting me on a spiritual and energetic level as well. I feel as though my shoulders are being pulled up and forward.

[@slavko321]

Not to be sexist but i guessed you were female. Have you tried working on your muscles? I would also encourage you to find a fascia specialist to help you get moving. And obviously a functional techer like this guy to help you find the roots of your problems. Aha actually the rib thing is something my fascia therapist does, very much recommended.

[@DibyenduDe]

Fantastic. I now got to know about the actual root cause of my shoulder movement problem.

[@mikeg8373]

I’m new to PRI. Your explanations are beautiful and very helpful. Thank you!!!!

[@seanc.5310]

This really helps clear up the rip position relationship to shoulder mobility. Great video!

[@NealHallinan]

You're welcome.

[@jjjjj-y2d]

Thank you from the bottom of my heart! I wish all Chiropraktics would know that. Or even better if everybody knew it. Best wishes and make god happy as you keep on doing the good work!

[@AliAhmed-ww2ub]

Mr Neal you are living saver all your explanations are knowledge and experience based I watched and watched endless video from different sources I was dealing with right shoulder for 2 years now I tried everything I could but nothing halped I tried many exercises again nothing helped I also have little bit rib flare on left side my right pec major seems smaller in growth than left I measured my hip they are Same no hip hike nor drop my when I look my self in mirror my pelvis seems rotated to one side but what worried me the most is the shoulder drop I'm positive to this test I can't bring my right arm completely to the ground but left is ok I again pressed the left ribs and then I became negative my right arm completely came to floor

[@NealHallinan]

You may benefit from some of the techniques on my website.

[@kpackage62]

Why are you in NJ and not Colorado! You nail what is going on with me I'm amazed

[@MrsSpcDomo]

Great video🙌🏽

[@sman53]

Lack of thoracic rotation tends to be the root cause of neck , shoulder and elbow dysfunction

[@NealHallinan]

Yes, pretty much. But the thoracic rotation also depends on a pelvis that can shift from side to side, and a thorax that can compress on both sides. Once you get those to occur, thoracic rotation will occur pretty easily (as long as there is no neck engagement driven by teeth/jaw misposition or vision).

[@paulhiniker2489]

Great video, thanks

[@xezerik62]

i need this. postural restoration. seeing doctors and physical therapists has not helped my issues. they always look at the area of pain, but never the root cause. my left leg has problems, my right shoulder has problems. my hip is tilted and my chiropractor always tries to adjust it, and my right shoulder sags down. i think this is the only thing that will help me is true posture correction to fix my whole body

[@KimberlyAchelisHoggan]

Incredible. It’s like seeing my body and smile.

[@alainfitnessdoc4503]

thank you Neal for that explanation. Obviously, there is some truth to what you are saying. I do believe that the position of the ribs play a significant part of optimizing the movement of the shoulder. The issue that I have with that explanation is that it’s not as simple as just shifting the rib cage on one side to the other side because there are multiple factors restricting the rib cage moving for the majority of people with chronic, poor posture. In order to truly get long lasting optimal results, you have to address all of the other contributing restrictions that affect the position of the ribs. These contributing factors include, the position of the feet, the position of the pelvis, the position of your spine, in addition, all the soft structure tissue connected to it such as tendons, muscles, fascia, ligaments.

[@NealHallinan]

Everything you mentioned is part of Postural Restoration.

[@dan_iversaire]

Thanks you so much again, you are amazing. Kind of science wizard the humanity needed so bad. You are helping a lot. Bless you and I hope you get rich or we will try to give you back one day asap !

[@g__l7217]

I liked everything here, just have to disagree on the last stretch u talked about. While it might not be a good stretch for the shoulder, it’s a fantastic pec stretch.

[@lwad3128]

My 13 year old son has developed possible pectus carinatum. His right rib cage sticks out more than his left. He has always had winged scapula and hypermobility. He has had OT for vestibular and proprioceptive issues but with minimal improvement. He seems to walk kind of awkwardly flailing his arms around a bit. Several years ago, he was diagnosed with sensory processing disorder, adhd and developmental coordination disorder aka dyspraxia with suspected high functioning autism. He has rarely sits properly in a chair. I've been told by an OT that he has a weak core and sitting up straight takes a lot of effort. He has never been able to ride a bike. He also has flat feet, and recently, a doctor said he probably has Hypermobile EDS. He's a very smart and sweet young man and is starting to get interested in working out. We have a referral to a surgeon that specializes in pectus carinatum and he would probably have to wear a brace for a year. However, I have been researching and came across the breathing component, and then I found your videos on postural restoration. Do you think PR could help his issues and how? Thank you, a concerned mom.

[@jamiecameron4564]

It makes so much sense. I have to have internal air pressure in right places to maintain structure of my body

[@brittanyrichard1290]

So what do we do once we get the should back into alignment? How do we keep it there? I want to know how to strengthen and keep it in the right position

[@haroonmirza1286]

This is SOOO freakishly good !!!

[@loriwilliamson5738]

Brilliant! Thank you so. much. Everyone needs to know about PRI. When I've mentioned it to Phys Ther's and personal trainers they scoff. If everyone knew about PRI PT's might not have a job.

[@nicolasutcliffe1406]

I have a light bulb moment everytime I watch one of your videos 😊. Thank you for sharing all that knowledge and passion you have ☺️. Do you have any input on frozen shoulders? Can they cause residual issues with posture once the shoulder becomes free to move again? Enjoy the rest of your day 😊

[@NealHallinan]

My guess is that the frozen shoulder occurs because of what I talk about in this video: ribs that don’t rotate effectively because of compromised breathing. The scapulas sit on top of the foundation that is the ribcage. If the foundation is faulty, the shoulders will be faulty.

[@angelicaharwell3062]

Excellent. Am watching to understand more....as an Equine Bodyworker. It's all so relevant. The patterns..the breathing, the dominant/weak/lateral issues. This is so good to hear about stretching..as I believe stretching is way overdone in horses..to an extreme, & often before they have done any warm up to prepare, when they are certainly at their tightest & most restricted state, with cold muscle. Love everything you are putting out.🦄

[@tiffanywoods9755]

This is excellent thank you 🙏🏽

[@darcireyes992]

Wow! This information is mind blowing to me! So much good stuff on this channel thank you!

[@Noumenon4Idolatry]

Wow Cool When I push down on the left ribs I notice my neck extend on the right and my left leg relaxes.

[@RKCOMPILATIONS]

I need your help bad

[@codeidentifier08]

Right on.

[@GURPREETSINGH-mz2nw]

In case of PEC PATTERN ...my question is Q The body will first try to get stabilize on right side and then left side or simultaneously( as in case of pec pattern also the underlying pattern of pelvis will be left aic /right bc pattern)?................................my second question is Q Is that possible to achieve left zoa despite left posterior rib cage compression?

[@NealHallinan]

The right side will go neutral first. Try a 90/90 with a ball between your knees. You should feel both hamstrings and both adductors, or at least the right adductor/hamstring. If the right leg goes neutral, then do a 90-90 with hip shift for just the left hamstring and adductor

[@ericmckelvey1264]

Hi Neal. One of your subscribers recommended you to me regarding scapular winging that I've had for over 14 yrs. It was literally a sudden sharp onset that never went away. I didn't fall or anything. People recommended chiropractic because my head most likely is too far forward, but, I've tried chiropractic & after almost a year I wasn't seeing anything.

[@FrenchCanadianGuy]

Still on point, I was just thinking of integrating "shoulder" restoration to my daily routine and here you are XD One day soon when I financially can, I will be your patron for sure.

[@NealHallinan]

I'm glad this was a timely video for you.

[@franzsnideman]

This is excellent! Makes so much sense! Thx Neal 😊

[@bvrod]

After watching I feel there may be something there but not sure how to align or re-align rib cage to resolve proper rib cage alignment. What would be some method(s) for attempting to resolve shoulder issues like range of motion or stiffness?

[@nothersheep]

Sorry to be slow. I’m missing something important. If the client’s right Glenn-humeral internal rotation is limited, then their right ribs are stuck elevated: meaning stuck INHALING, right? But then it seems you bring their opposite/left side further into depression/EXHALE. Shouldn’t that bring their right ribs further into inhale? Exacerbating the problem? It doesn’t. So which part of this have I misunderstood? Is it that if the right shoulder can’t inwardly rotate it’s because its already compensating for excessive right rib internal rotation (exhale)? Not inhale?

[@GalaNebulae]

Is there a video that shows how to fix this?

[@ummabdallah3322]

Can someone explain what does right BC and left BC mean in the video?

[@Fentonyl]

Can this affect humeral external rotation too? I’ve been struggling for years to free up my left shoulder, which I can’t hold my arm out sideways, especially with my elbow 90°, hand facing up. If I’m driving, arms outstretched, and scapulas retracted, and breathe into my chest, I get a pinching and pulling sensation in the crease of my shoulder/pec, and the front and outside of my arm. I’ve also noticed that my ribcage flares forward on the right side if I extend and look down. I get rotation, seemingly, through the top ribs to the left side, but not the right.

[@Antonio-pq4fb]

Hi Neil, thank you for this content. Could you kindly let.me know which exercises/breathing exercises I should.perform? Thanks

[@jaycie2213]

How can we keep a neutral ribcage & spine then?

[@kurtgriffin4163]

I kind of suspected this was the case thanks for explaining how this works I am certain now contracted right ribs is the culprit in my shoulder and neck pain

[@NealHallinan]

That is the Right BC pattern. It often includes tight right neck muscles.

[@ADAPTATION7]

Very revealing.

[@alejandroanaya6142]

Thanks

[@trenthm]

Amazing demonstration! Thank you!

[@NealHallinan]

You're welcome.

[@lukegrasso7924]

Thank you

[@raytweets]

Is there anything I can do on my own? What do i tell my chiropractor about this? I've never seen this done here in Sweden.

[@GURPREETSINGH-mz2nw]

PLEASE make video on how to sleep with left aic /right bc pattern......................................................would it be ok to sleep on your left side lying position with pillow or towel under left obliques ..............please reply

[@АндрейМалышев-ц6е]

I've done this before too, it never worked. Now, thanks to you, Neal, when I understood the mechanics, the only problem is getting rid of the internal rotation of the ribs on the right side. Thank you very much!!! 🙏🙏🎃🎃

[@NealHallinan]

This will ER your ribs on the right during inhalation and IR your ribs on the left during exhalation. It's exactly what I did in the video. Just maintain left "internal oblique sense" during the entire technique, including inhalation. kzbin.info/www/bejne/pKeqoGqQra2mb9k

[@АндрейМалышев-ц6е]

@@NealHallinan many thanks to you Neal!!!

[@loadedmango387]

what exercise did you give this patient for home?

[@dawahtoislam4777]

Is the rib hump that is squished downwards to the right need airflow so it can expand? Because the issue is not one part but everything links together. If one says they have a straight spine but the ribcage is squished down to the right, is then the solution PRI techniques? We can either use the word squished or sunken down to the right but my question is how can the ribcage be sunken down to the right if one has a straight spine? I don't get it. So what's the issue with a right sunken ribcage? Please do reply, thank you.

[@NealHallinan]

What do you mean by having a straight spine? In the thoracic or cervical spine areas?

[@dawahtoislam4777]

@@NealHallinan is the occurence of a rib hump due to bad posture, scoliosis or problem with the pelvis area? Where does it normally occur in? The thoracic area or cervical spine areas? The reason I'm confused is because by the looks of a rib hump, it is sunken down to either right side or left side and here comes the tricky part tho, to identify whether the sunken or squished area lack airflow or because it's some scoliosis issue. How would you identify that in a person from a PRI's perspective.

[@HashimAlmadani84]

I have a problem that I couldn't solve for years, even with a lot of breathing exercises, When my left arm is in an overhead position or rotating from internal to external rotation, IT has a mid blockage and my scapula moves upward so all the pressure goes to the traps and the front shoulder, with full disconnection of the serratus muscle instead of moving as a whole pack on an external pattern movement. I don't know what I can do to fix this issue that limits my weightlifting and gymnastic movement so much.

[@weswebb5715]

7:03 This past summer, I went to PT for shoulder pain, and this exercise felt completely wrong, so I stopped it. I recently noticed my shoulder was feeling totally fine. So, I got curious, started stretching it, and wouldn't you know it, it's jacked up again. The muscles have been twitching pretty constantly. I'm so curious what your findings/perspectives are on trigger points, myofascial release, gua sha, and chiropractic.

[@lw7654]

Hi Neil, just a question. Have you ever had a patient or dealt with anyone that has a slipped rib or slipped rib syndrome (possibly me on L) from all this darn dysfunction/imbalance from side to side? This is getting so convoluted no wonder no one can figure my issues out. I found a pri specialist 2 hours away. I hope she has your knowledge.

[@hejda417]

How do i make it stable?

[@trolik501]

Hi Neal, discovered your channel by pure accident. I've been dealing with piriformis syndrome in my left glute for quite some time. Recently I went to a physio and got diagnosed with leg length discrepancy as my left hip bone was lower than my right. After using a heel raise in my left shoe for about 2 weeks my symptoms disappeared, but soon after my right glute started having symptoms. I was looking for videos on leg length discrepancy and its link to my pain and seen someone mention your channel in the comments. Ever since I found it, it really seems to me that I am stuck in the left AIC and right BC patterns as some of my symptoms include: -Left hip bone lower than the right -Externally rotated right lower leg - foot pointing outwards -Episodes of left glute pain. Are there any other ways I could potentially self diagnose? Also would you recommend dropping the heel lift, is it causing more compensation? Thank you so much for sharing your wealth of knowledge and helping all of us deal with our pain and bad posture.

[@DavisInDuval]

So how do we get the ribs neutral?

[@dilettanter]

And what does AIC stand for :). Thanks !

[@Stoffendous]

If sd did that doorway stretch a lot and created instability then what?

[@mellkiades]

What about capsulitis? This will restrain tremendously shoulder movement and is also terribly painful. I've had it for seven months now. After three cortisone shots, improvement is minimal. My osteopath told me that my PTs gave me useless and dangerous movements, the standard 90 degree and more movements. According to him, a patient with a capsulitis should only do stretches with an elastic at lower than 90 degrees movements. He didn't mention the ribcage. He said that my clavicle needs to be reinforced and that this will help fix the issue. I'm about to give up. I think that only time will fix this nightmare.

[@NealHallinan]

The position of the ribcage isn't considered by traditional PTs, that's why I made the video. It's why my entire channel exists and why the Postural Restoration Institute exists. Perhaps you should find a PRI provider to help.

[@mellkiades]

@@NealHallinan ok but you're not discussing the capsulitis problem, also called frozen shoulder, which limits movements in all directions. This happens when the capsule shrinks. I'm pretty sure fixing the ribcage will not help in this case. In my case, the issue arose after a vaccine shot. See SIRVA: shoulder injury related to vaccine administration. Others get capsulitis at a certain age, or due to diabetes. It resolves after a year or two. It has three phases. The ribcage has little to do with this issue. You should maybe look into this and not consider that the ribcage positioning will fix every shoulder issue.

[@jesesitofana2071]

i think you might have an idea about what's happening with my back and my shoulders ,i have tendonitis in both of my shoulders wich i think its related to my back injury i got injured 3 years ago in between shoulder blades area in the place where ribs connects to the spine and since then i always need to crack my back where i dont have pain but HUGE DISCOMFORT ,,i feel uncomfortable in every postion(when i crack my back the i feel relieved for some time) i get in whether its standing ,sleeping or sitting ,i always have the need to crack my back by manipulating scapula and putting it in the right position , feeling the motion to pop back back where i press on the front ribs and staighten my back , and a lot of other positons , til this day my shoulder tendonitis didn't heal despite all the massage and rest i did , and i think my mid back problem is a part of it what you think please

[@amishah6125]

How many times should this exercise be repeated?

[@jeannemichael6779]

How do you get out of severe anterior tilt? I do have rib flare and basically I PEC patient. I do the 90-90 on the wall and breathe but my back is so arched and I am so anteriorly tilted I do not gain much. I did PRI during covid which mostly was via telemedicine but I did go see him about 12 or so times in person. I could walk, but I was never functional. At the time I saw him I was LAIC but I was sent to do a gait analysis test and was put on a rocking board forward and backwards and it flared ribs more and put me way into anterior tilt. Pri is 3 hours away from me so I am going to regular PT but she knows some PRI because she took some classes. But she doesn’t understand the breathing with a pause so much even though I have shared with her the pri exercises. I am afraid I will never be able to walk or function again. Jeanna

[@jirensays6994]

My right side is fine, I only get grinding sound on my left shoulder joint and pressure in left rib and ribcage sidewall feels tight... what can I do plz?

[@justincormier2671]

Hey Neal, this video was top notch! You mentioned people with multi-directional instability will use their neck to stabilize their shoulder blades. Where is your mind going to correct that laxity and prevent overuse of their neck?

[@NealHallinan]

From a PRI perspective, you need good abdominal control of the ribcage first, and then add techniques that focus on scapular movements that utilize the serratus and low/middle traps.

[@reyanrafiqpir2058]

In left aic would it be possible that right rib cage moves away from scapula and causes winning?

[@reyanrafiqpir2058]

Because I feel the inferior angle of my right scapula pointing away from the rib cage when I do arm upward rotation...

[@kunalsuneja5926]

Love you man

[@NealHallinan]

Thank you.

[@Chris-df5gc]

rly nice man! thx!!

[@AmandaandNicholas]

Would side lying breathing be a good place to start? How do I get more mobility into ribs? I’m 3 month postpartum

[@alixnorman7389]

Absolutely brilliant! I keep sending these videos to my physio in the hope that somebody in the semi-third world country I live in will actually start listening to sense! In the meantime (lacking any sort of postural restoration practitioner in the entire region!), is there anything we, ourselves, can do to help with this issue? I'm loath to hold my own ribs down (!), but willing to give anything a try. Thank you.

[@NealHallinan]

Properly blowing up a balloon will "push your ribs down" during exhalation. Exhalation should help recruit your internal obliques and transverse abdominals which need to function as breathing muscles more than anything else. They are like hooks that control your ribs during breathing. Without them activating properly, your ribs will externally rotate too much during inhalation and you'll lose your diaphragms and thus resort to neck breathing. kzbin.info/www/bejne/sKjVp6elobd3nMU

[@eannaryan4559]

Thanks so much Neil for all of this. I had severe headaches and other issues related to a chiari malformation which cleared up overnight with your exercises as I stabilised the sacrum amazingly- there is a theory that this malformation is related to tension in the spinal cord which my experience proves.I had a question - today directly after doing some of your exercises I went for a ten min walk- is this a good habit to further cement the neutrality invited via the exercises? I also released the psoas using the pso rite tool and it felt incredible after the hip shift. Is this a good habit?

[@NealHallinan]

I don't know much about Chiari Malformation so I can't address what you wrote in that context. However, yes walking (and walking to a strong beat between 100-120 BPM- you have to find what feels right) is a great activity. I'd also google the PRI Shoe List and make sure your sneakers fit the criteria. The hip shift is designed to inhibit the psoas on the left.

[@eannaryan4559]

@@NealHallinan thanks so much you have saved my life

[@lw7654]

hi, can you please tell me which specific exercises you’re talking of. I am miserable, my whole spine now is a mess. You mentioned sacrum, I have discomfort there esp after doing exercises. Everything is off, from bottom to top. Thank you

[@eannaryan4559]

Similar to with stroke patients, would imagining parts of the gait cycle and of imagining the sensory elements of the pri exercises help also in firing the same neuromuscular pathways say before you do the exercises?

[@NealHallinan]

I've never thought about that, but perhaps that could help.

[@ahmadkhawaja7853]

Can it be diagnosed by x-ray for the ribcage???

[@lw7654]

My problem is on the left. My internal rotation is limited on the left. I have big time ribcage issues. It feels torqued/twisted. My thoracic spine is being pulled over to the left, scoliotic on xrays. I have a pain in my left scap big time. My scapulas I feel don’t sit flush on my ribs. My left one gas winging, my right one looks as if it’s sitting right next to my spine. Everything is off possibly going lower and also into my cervical area. Now my c7 is on my t1. It’s become a nightmare and everyone has varying opinions and not even listening to what I’m saying. Do you gave any suggestions temporary pain relief. This is ruining my spine. Also, if needed , do you see patients. I live in FL but am getting to the point I may need to travel. Thank you

[@dilettanter]

What does bc stand for ?

[@xezerik62]

I have problems breathing and it feels like my right ribcage is closed in but the left is more open, and my right shoulder sags, the right scapula wings

[@NealHallinan]

That is the right BC pattern.

[@xezerik62]

@@NealHallinan what?

[@HappilyAnonymousGirl]

Dude… Idk if there’s an exercise for this, but I was lying down while watching this and started pushing down on my left rib cage and now I feel better already. I’ve been learning a lot about how breathing can effect your posture, and didn’t know how to fix the issue, but this seems to be helping. Thank you for posting this for us. God has been answering my prayers through people like you. God bless you ❤

[@arielp7582]

How exactly did you do it? Were you laying face down or up?

[@HappilyAnonymousGirl]

@@arielp7582 I was lying on my back, and pushing with both hands. If you want to try it, make a fist with the hand on the same side as the rib your gunna push on. Place your wrist on your rib, in the same spot the guy was pushing on in the video. Point your fist up and place your other hand on top of it and push down with both. Hope this helps!

[@Asadc1995]

I do alot of handstands and i think i lack shoulder mobility or more ribcage

[@valkyrieiivalhalla3255]

How do you realign the rib cage and the spine? I can feel my rib cage is twisted yet chiropractors just crack my neck and send me on my way.. I had a X-ray showing a jammed shoulder. Any lingo I can use to help them understand the true issue?

[@NealHallinan]

They aren't thinking about it the same way that Postural Restoration is. You need to see a PRI provider if you want to approach the issue the same way I'm describing it.

[@priyank082895]

I have a problem, idk if u would know what’s wrong. From bad slouched desk posture I had upper cross syndrome. It’s much better now but my left side ribs still feel tight in front and back. The scapula also feels a bit stuck. I’ve realised that the left scalenes are tight with trigger points and the pectorals and serratus anterior are also tight. Would stretching them fix my issue? I have 1 left and 1 right side rib slightly raised ( near SC joint) under clavicles

[@heartchakra2]

I have the same issue

[@priyank082895]

@@heartchakra2 i have been massaging the scalenes, pec minor and serratus muscles which temporarily feels better but i think some muscles also need strengthening

[@heartchakra2]

@@priyank082895 same here. I think lats need strengthening. What helps me also is 30-40 degree ourward shoulder raisss.

[@priyank082895]

@@heartchakra2 when i do a Y shape with my arms up in the air, it instantly makes the muscles loose temporarily

[@SuperPIGGIES123]

Hey neal in regards to basic pri patter with left heel and right arch lacking sensory input, i was wondering that it may be possible to rather than sense the heal and arch through direct movement of pelvis as starting point, but maybe rather initiate with the ears, by decreasing pressure in the right ear and transferring it over to the left manipulating the natural force of gra ity and positioning of your body which combined on top of the original ques, makes it feel as if the pressure decreasing on the the right allows the weight to come off the outer and heel portion of the right, and the built up pressure naturally pushing the left foot off of the medial arch and on to the heel. Something clicked yesterday while i was messing around with the connection between the ears and the feet and it feels like there is a way to recalibrate your sense of the ground with your ears, it just kinda mkaes sense to me because the properly distributed pressure would also mean its probably channeled correctly which would allow the air itself to become the sensory reference ie air makes contact with glute which would assist with right foot pronation for example. Anyways the ques or areas i placed my attention to were the crown of my head ( mostly as a reference to try and visualize alignment of temporal, sphenoid, pineal area (spacing of the brows), breathing with my dimple in the lower jaw (This would only be possible once i pull my pevis back on the left and forward on the right building up pressure in the pelvic floor. Plugging the left ear may also help with this. I hope to here your thoughts on this as it seems to me that it actually is working, but maybe its just a subjective placebo derived from my own obsessive phase that im currently going through :). or maybe theres not much to be said, anyways like many others i greatly appreciate what you have and continue to do and wish you the best of luck on your path and everybody else here

[@NealHallinan]

Plugging the right ear with cotton (and right nostril) can decrease sympathetic nervous system drive and allow you to "ground" better. I made a video about this: kzbin.info/www/bejne/d4jTioeKbLZkpM0

[@tofumonster8913]

Wow, this is amazing! 💪💪💪 When you swipe the ribs: is it down plus towards midline or just swipe it down? Thank you

[@NealHallinan]

It's "down towards the waist and down towards the table". The ribs go "down, back, and in" during three dimensional internal rotation.

[@tofumonster8913]

@@NealHallinan Thank you very much

[@kaanaydogmus7599]

Should we spend as much as time in right aic left bc? Like when we are sitting? Do we always have to be on a pattern? How do we achieve neutrality when we are not walking? Just standing or sitting

[@NealHallinan]

Ideally you shouldn't have to think about it too much. The PRI techniques are training your brain to use both sides of your body so you don't move through life stuck on one side. Have you watched my sitting video? kzbin.info/www/bejne/oauwp4KJhsaSqJI

[@98noir94]

So what’s the solution to having a neutral positioned rib cage ?

[@NealHallinan]

Postural Restoration restores a neutral ribcage.

[@DonaldGaron]

So what do you think would be the fix for a shoulder blade that pops a lot? I only have it on one side. I wonder if it's what people call '' mouse shoulder ''.

[@NealHallinan]

I'd recommend watching more videos on this channel so that you can start gaining more context for how shoulders and breathing integrate with the rest of the body. You could start with the playlist called "The Patterns"

[@DonaldGaron]

@@NealHallinan I will try that, thank you!

[@kaanaydogmus7599]

As we try to restore zone of apposition on the left side, should we try do decreasing it on the right side?

[@NealHallinan]

I wouldn't try to decrease it on the right. You are simply trying to "lengthen/inhibit" the right side of your abdominal wall and intercostals. kzbin.info/www/bejne/q6DbqXZ8fdR1j5o

[@adriangpuiu]

hi Neil, how would you approach someone with a swayback posture ? knowing that hypertropia comes wit such a posture. What exercises would you recommend ? I guess youd be using diffrent aproach.. what would that be ?

[@NealHallinan]

I don't know about the hypertropia issue so I can't speak on that intelligently, but in a typical sway back posture my guess is that the individual could very well be a patho PEC since their pelvis gets pushed so far forward, they may stretch out the front of their hip capsules. They probably can't hip shift without extending their back and have no abdominals working as breathing muscles. So they'd need hamstrings and abs in a flexed position (90-90 or hands and knees) to restore diaphragmatic breathing until they are neutral, then you proceed with techniques that require a hip shift. Not sure if that answers your question.

[@adriangpuiu]

​@@NealHallinan thanks Neil, much appreciated. I noticed latelty my toes are splaying out on the right foot , something that was not happening before, i guess grabbing the floor to get a bit of posterior tilt on that side might help.. what do you think ?

[@mr_y3w]

how do you get the lower traps to turn on after inhibiting the upper trap and lats and realigning the ribcage?

[@NealHallinan]

The lower traps should be part of the process. If you turn on the lower traps, the upper traps and lats have to inhibit for that to occur.

[@mr_y3w]

@@NealHallinan Any links to exercises that target lower traps?

[@GURPREETSINGH-mz2nw]

Q Is it necessary to have tight right side obliques tight in case of left aic / right bc pattern ?

[@NealHallinan]

The entire right side will be tight.

[@skepticsphere5930]

What if both shoulders have a hard time internally rotating? Does that still mean they are in a right BC pattern or PEC?

[@NealHallinan]

Could be a number of things. You just have to correct it. The label isn't important.

[@MyVijay19]

So the first step is to Get into left ZOA ? After that comes the pelvis am I right

[@NealHallinan]

They go together. A left ZOA requires a neutral pelvis and ribcage/spine.