The SECRET to Healthy Shoulder Pressing (avoiding a forward head posture)

Shoulder pressing with a barbell is one of the worst exercises you can do in the gym. For too many lifters, it imposes spinal extension and forward head posture. This creates movement and breathing dysfunction throughout the body.
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. The information can be found here:
pritrainer.com/on-line-consul...
/ neal_hallinan
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Subscribe to my channel here: / @nealhallinan
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For an example of typical exercises for a beginner program, you can look here:
pritrainer.com/pri-left-aic-r...
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/
• What is the Left AIC p...
• Introduction to the Ri...
pritrainer.com/right-bc-pattern/
• RTMCC Pattern Basics
pritrainer.com/right-tmcc-pat...

[@abhiraajsharma934]

Please continue making videos of strenth training exercises optimized with PRI principles.

[@AnkurSingh-bc3jd]

yes

[@ProjectCatechism]

Agreed

[@NealHallinan]

I will continue to do some. Unfortunately these types of videos take a long time to make, and not many people watch them, and I have to make a living, so I can't do them constantly.

[@abhiraajsharma934]

@@NealHallinan I understand and will patiently wait for your content.

[@ears2dastreet]

@NealHallinan do you do personal consulting I have many of the issues you speak om

[@hadihadihadi]

Neil, this is great. I’ve been watching your channel for some time, and lately have been appreciating these informative strength training videos. Thank you for all the helpful content that you make! In regards to concerns about only a small subset of your audience watching these strength training videos, I think you’ve captured an important niche here: an audience who appreciates PRI and is concerned with proper movement pattern in strength training. I don’t think there are many KZbinrs doing this. I do understand they take time to make, so I’ll be waiting for more patiently. These videos have helped me understand the framework of PRI across a more varied set of activities. Thanks again!

[@lpfan23]

Thanks for the knowledge , literally saving lives. Can't wait to try this

[@NealHallinan]

Thanks!

[@jackhusbands8462]

This video really helped me! I've been suffering from pain in my thoracic spine after my press day. I changed my Overhead press to a split stance and have felt a hell of a lot better since.

[@NealHallinan]

Great to hear that.

[@filipvretenar6500]

So true, I am stuck in sympathecic mode and I have pretty bad neck pain for 4 years. The trigger was an barbell overhead press. It all started after a single overhead lift, obviously i was badly patterned for years before that but had no pain

[@kingslayya6876]

thanks for helping me understand this sir.

[@YT_seijo_maeni]

Valuable information for sure. Please put time stamps in the videos

[@amarparmar4996]

Love your content Neal! I have a video request for the future? Could you show some pri exercises that can be done sitting in a computer chair at a desk all day? And maybe how to sit while typing or using a mouse? Cheers!

[@lauracromartie413]

Pure poetry!

[@GonzaloCorts]

So helpful!!!!! 😍😍😍

[@NealHallinan]

Gonzalo! Hope you are well!

[@tba3679]

Great idea! How do you suggest the split stance? I mean if I press with my left hand does it matter which foot is in front?

[@aamirnagaria2189]

Have you any videos addressing shoulder dislocation and rehab?

[@nikolaisalikov1257]

Hi Neal. What do you think on KB Turkish get-ups? Is it any good for PRI?

[@valentinstoqnov2953]

Hi, i have got a really important question. Should i do the 4 exercises you recommended everyday or split them somehow? I also workout frequently. Thanks in advance!

[@Vicgnk]

I hope you keep doing PRI strength training videos !

[@trenthm]

1:46 Neal you look super cool here! That looks epic! (And fun!)

[@NealHallinan]

Thank you! I love that picture. Everyone should sing. And dance. Things humans did since caveman days but no longer do. And suffer because if it.

[@yourcoachbladimirsantos5136]

I'll like to see what Drew Baye's thinks about it

[@weaver1507]

Mr. Hallinan I wanted to ask, typically how would you tell if someone has progressed from a PEC pattern back to the basic left aic pattern? I ask this because I have been doing PEC exercises to fix my suspected PEC pattern but don't know when I should transition to basic left aic pattern exercises. Is this something only a professional can tell?

[@mathewlynch583]

Cheers Neal. Have been avoiding Barbell OHP for years as it triggers neck/jaw issues so will be giving this a go. Would a landmine press from the same stance be a reasonable adaptation also in your opinion?

[@NealHallinan]

Yes, because it preserves the ability for the right and left sides of our body to do different movements

[@mathewlynch583]

@@NealHallinan Thought as much. Thanks for the insights

[@antoniovillargo6319]

​@@NealHallinan thoughts on jump rope?

[@ears2dastreet]

I could really use your help, I am having severe neck pain and tension, autonomic issues. Severe face tension and atlas pressure... is there anyway to contact you

[@screwyouyoutube3601]

I did shoulder press and chest press with dumbbells and had severe neck pain for 3 hours. Gonna try this. How would you recommend doing the dumbbell chest press? 1 dumbell in one hand and empty the opposite hand?

[@NealHallinan]

I have a video in the exercises and tests playlist about that.

[@Harry-cg5gs]

Bad barbell overhead press is probably one of the best postures to ruin your body. Thanks for this tip!

[@NealHallinan]

Agreed!

[@aymeric9912]

Nice vid ! How can we fix forward head posture during the day ?

[@NealHallinan]

That will have to be a video. You can’t really “fix” it. Your brain “puts” you there for a variety of reasons. You have to inhibit your brain’s “need” for FHP. But again, thats a complicated topic.

[@kamnlyuz1056]

@@NealHallinan I would love to see a video on that topic!

[@nikitaguslyakov]

Neal, hello. Can you tell me, please, if we could sense and control Iliopsoas muscle as we control our fingers, for example.

[@NealHallinan]

I don’t think that is possible. Rhythm controls the iliopsoas muscle: rhythm of breathing and rhythm of walking/dancing.

[@honkhonk1555]

Is the back foot flat on the floor also, or are you on the ball of your foot?

[@baraaadworker6272]

Neal I hope u read this.Just watched your video about using oral splint in pri for right torsion people just wanted you to know there is a community named starecta that makes oral splint like that I jope you visit their site and tell us your opinion

[@Vatsuggggg]

so, dumbelpress with the right with a splitstance where my left foot forward?

[@dryroastedpnutta6253]

Thanks. Pls do some videos on how to stop shallow breathing which I do constantly. My ribs are stuck in a tight position so I struggle to open my diaphragm and keep that area open. I heard breathing only shallow breaths is really bad for you. Also I have hypermobilty so my right hip is so loose and I have no strength through that leg. Sorry for the long winded comment.

[@NealHallinan]

I have a playlist on this channel about breathing.

[@dryroastedpnutta6253]

@@NealHallinan oh ok thank you I'll check them out.. I just find it hard to put them into permanent practice

[@maciejsiedziako680]

Could this be done kneeling with one foot in front and one back?

[@NealHallinan]

It could, but if I were training someone, I’d check their ability to stay neutral.

[@loriwilliamson5738]

So, should most of the bodyweight always be on the left foot? No matter what arm is pressing overhead?

[@WooliteMammoth]

Good question. I’d like to know Neal’s reply as well.

[@NealHallinan]

@@WooliteMammoth Yes.

[@NealHallinan]

Doesn’t have to be a massive difference, though. Just a bit more weight on the left.

[@nau88]

@@NealHallinan So, could you do an alternate 2KB press with more pressure on the left, or it's better just do with 1 kb? Thanks.

[@robk9330]

I stopped doing shoulder presses because my shoulders keep making loud clunking sounds like they're not moving correctly in the joint capsule. I still get the clunking even if I just move my arms up and down without weights, but I do have rounded shoulders so its probably due to that.

[@NealHallinan]

And rounded shoulders are usually a result of the inability to diaphragmatically breathe. Lack of ribcage expansion.

[@robk9330]

@@NealHallinan Thanks, do you know any PRI exercises from the top of your head that can help?

[@VHVH1]

Thanks a lot for your videos Any of these common patterns have restricted bloodflow on legs / numbness / coldness especially in both feet? And what might be main reason causing it?

[@chris-olson]

Have you had bloodwork recently? Those symptoms can be associated with (pre)diabetes.

[@NealHallinan]

That certainly could happen. A lot of nerves/arteries run through the pelvic region.

[@TT-id3dp]

your face is becoming so much more centred around the midline it's unreal

[@jamietherooster]

i know its actually insane, he must have had surgery lol

[@NealHallinan]

@@jamietherooster Ha! Definitely no surgery!

[@jamietherooster]

@@NealHallinan what appliances did your dentist use, i need them. Was it ALF?

[@Moeeex]

Does that change in the case of a left handed / left dominant body/brain? Or does it apply to everyone nevertheless?

[@NealHallinan]

It doesn’t change due to handedness. The bigger right diaphragm and asymmetrical visual processing makes us all right dominant, even if we are left handed.

[@Fifa92kst]

1:46 Yeee babe \../_

[@NealHallinan]

👍 my new passion.

[@rajveerrajpurohit3011]

Which exercises will be best if the complete right part of the body is smaller than the left one.means,small right leg as compare to left and the right shoulder is lower than left one and also the right side of the face is smaller than left side of face.and the right leg is quite thicker than the left leg.and also the right diaphragm is bigger than left one.

[@NealHallinan]

You are describing the "Left AIC right BC right TMCC" pattern that is the basic reason Postural Restoration exists, upon which this entire channel exists. There are no perfect gym exercises. It depends on the person.

[@rajveerrajpurohit3011]

@@NealHallinan thanks for reply. So,which exercises should I do? Should I do that exercise which you have mentioned in your you tube video (90 degree angle towards the wall).

[@antoniovillargo6319]

​@@rajveerrajpurohit3011 do the basic exercise routine

[@smolboyi]

Lu Xiaojun?

[@jimjimson2486]

So we should use a split stance because our bodies developed that way, yet it has also developed to be right side dominant, but somehow this is now a problem. Also never pushing with two arms in ‘nature’ have you ever pushed a cart? Held a plasterboard above your head? There’s so many holes in the theories presented here, makes me wonder if these people have ever done physical world in the real world.

[@baraaadworker6272]

Neal I hope u read this.Just watched your video about using oral splint in pri for right torsion people just wanted you to know there is a community named starecta that makes oral splint like that I jope you visit their site and tell us your opinion

[@antoniovillargo6319]

Good, but doesn't allows for canine guidance

[@baraaadworker6272]

@@antoniovillargo6319 I'm in the right torsion pattern do you think i can fix it with invisalign and pri techniques?Thanks for responding