The Secret to LONG-TERM Relief of a Tight QL: Stop Stretching and Create a "Neurological Event"

[@NealHallinan]

For techniques that can be paired with this one pritrainer.com/pri-left-aic-right-bc-beginner-example-program/

[@GURPREETSINGH-mz2nw]

Please make detailed video on different ASSESSMENT TESTS as there is so much confusion about abduction or straight leg raise tests, demonstrate it using Skelton.......

[@tigrecito48]

i injured my lower back 2 years ago while diving off a diving board.. as my top half went down and bottom half was still pointing up i snapped the legs upward to have a straight body when entering the water and pulled something in my back.. i stopped swimming after that cos was in pain all winter.. i thought the pain was gone in the spring but ever since for 2 years i get a tight lower back and it never seems to go away.. tight, kinda painful.. when i walk 2-3 km my lower back gets more & more painful and i have to arch my back on the ground like curl in a ball to relieve the pain again.. i also get weak ligaments in the knees.. painful knees a lot which is leading to me getting weak legs no matter how much i walk... although ive had that for over 10 years

[@monkeysuncle6]

Thank you for making this video, I've been doing this exercise and it's already paying off. I've had a big problem with my right side psoas/QL for years. I've done tons of stretching and it's helped, but the problem continue to linger. The exercise you have in this video is the first thing that has made me feel like I'm on my way to getting back to 100% relief. How many times a day/week do you suggest doing this?

[@ramirocasillas638]

Hi Neal, where are you located. I would like to book a session with you.

[@fepethepenguin8287]

​@@monkeysuncle6so your pain is right side, what side do you lay on to do the exercise? That was a bit confusing in the video. My pain always stems from the same side as well. And in a mirror if I stand straight, I can tell my hips are not straight, but I can make them if I try

[@dougolsen]

This is absolutely amazing. I replaced daily 45 minute stretching routine for QL with 10 mins of Constructive Rest followed by this exercise. My back has not felt better in years.

[@siinxx7656]

I don't doubt it. This is exactly how it needs to be explained to really show this is not some hoccus poccus. It's really effective, Sometimes I follow with putting a broom stick in my back crossing from left to right just right below the armpits and I lay forward with my arms resting over the stick, breathing ,relaxing and finding the right spot, it really releases tension from the shoulders too.

[@Doggodddd]

I still don’t understand what should I do Like how to practice it

[@Esthermyrrh]

@@DoggoddddDeep breathing into your diaphragm. It can take a lot of practice to expand the full capacity of air to force your belly button out. Some practitioners have you deeply inhale and slowly blow a balloon up - while remaining conscious to let the tightly inflated diaphragm and Psoas/pelvic floor muscles relax

[@TheSuzypark]

@@Esthermyrrh

[@desertboots4666]

Came back looking for this video just so I could report, I just tried the position you recommended and every bone in my lower back popped in succession. I stood up, found myself pain-free in my lower back for the first time in over 12 months! I don’t care if the relief lasts 10 days or 10 minutes, I’ll be doing this regularly from now on! OMG, thank you!

[@whwhywhywhywhywhywhy]

Strengthening Your back works even better

[@americancprinstitute1137]

How long should one lay in this position

[@Dillonmac96]

lol u never tried to stretch and went straight for the holy grail. I’ve been doing yoga for four years and my back still hurts hope this actually works need to do squats properly .. there is a ton of stuff to do that works and is worth it

[@Dillonmac96]

@@americancprinstitute1137the breathing is important and the focus l.. u will know if ur in it because u will just be meditating for not long tho

[@eungeran07]

Hello fellow chat bots. I am also doing well. How are you doing?

[@maureenriley5908]

now wonder-- amazing freeing info!! he named all my issues and what to do- after YEARS of running all over to people who were misinformed

[@kjcs618]

Thank you, Neal. I’ve had severe pain for more than 5 years. And, through you and Conor, I am a new man. It is amazing how correct BREATHING can change everything.

[@NealHallinan]

That's great to hear!

[@IIISentorIII]

Total BS 🤣

[@Acruxus]

I've developed recurring lower back pain/soreness in the past 2 years and just chalked it up to sciatica. I tried the position technique and it was a little painful for a few seconds but then everything popped and relaxed, as if my right side was "letting go". Laid there like that and breathed deeply for a few minutes, and when I stood up there was zero back pain.

[@deanconstan481]

Neal, I've had sciatica, pelvic and hip issues for ~10 years since my early 20s. I've had so many thoughts regarding what is causing and what is happening and you have touched upon all of them, and went in-depth on ideas that seems crazy to me because I could never find any materials on it. You sir, are an incredible man. Thank you!

[@HC138]

Wow, this is probably the most important thing I've ever seen on KZbin. Thank you man. Get in touch if you wanna go snowboarding in Japan.

[@NealHallinan]

Glad it was helpful. There are a number of Postural Restoration providers in Japan, by the way.

[@turbodelete1579]

You nailed it!!! Thank you I have been trying to recover from MS and my cries for help have gone unanswered for years. This is exactly what I and all of my past therapists need:)

[@lindas5964]

As a yoga instructor, I got so excited about how the state of the mind, the breath and tension in the body are related. I found so much relief in understanding this I quit my job to go back to school to get my PTA degree only to find out that it’s really not taught or practiced. So I used my practical knowledge from PT school to inform my yoga teaching only. I don’t know how anyone gets much help from Physical Therapy tbh unless it’s just for recovering from an acute injury or surgery. It’s useless for long term health.

[@ryanoconnor7957]

I eventually stopped going to my physio, I have 16 main exercises for my core muscles and I still have a permanently tight QL muscle. I don't understand anything of what you're saying or what the video is saying. There are so many new words and acronyms. What's PTA for example? and PT? You people who understand this stuff please teach us in more simple straightforward ways :(

[@giovanna722]

@@ryanoconnor7957 Although this instructer seems to be thorough, I found him to be too repetetive, so I stopped listening. I will return and try again.

[@giovanna722]

@@ryanoconnor7957 PT is physical therapy.

[@127twilson]

​​@@ryanoconnor7957 Pt stand for physical therapy. The fact you do not know that tells me you are not interested enough to learn and actually train your brain. You literally said you went to physio so you have definitely heard the word PT used around you before. No excuses. You can't get everything handed to you in life. Train your brain since you are the only one who can.

[@ryanoconnor7957]

@@127twilson I guess we don't use that word here, in NZ we call them physios and not PT. My physio said that my brain will retrain as I do all the exercises she gave me. Well I've been doing them twice a day almost every day for a year now. And all my core muscles have got a lot stronger but my back is still so excruciatingly tight that I'm having to have codeine to numb the pain from just standing. What am I missing here? I feel so frustrated because I'm working so hard and making almost zero progress

[@LauraNikoletos]

I have been struggling with breathing into my right side for years. I'm a physiotherapist, so I had my own hypothesis on why I was so tight, but without this information I would have never found the answer. Every muscle you describe as over-/ underactive fits exactly what I have been feeling. I tried this out and I cried out of relief, because I have been feeling immensely constricted on my right side. Thank you so much for offering this information for everyone to learn! 🙏

[@delmar1387]

Spread the word! As a physiotherapist, your role is critical!

[@ErnzTotalCare]

Thank you very much for sharing can i share this to my students

[@Dead-Ball-Situation]

@@delmar1387 I agree. Spread the word. it's had a real effect on my lower back/pelvis.

[@tahirhamid2237]

I’m also suffering from similar problem

[@adetolaadeola7493]

Thank you for this I tried the breathing exercise and the pain was gone. I didnt realize i wasn't breathing into my right side appropriately until i watched this video and tested my breathing

[@stuartturner2668]

We’ve utilised PRI in our clinic for a number of years now. It’s a great addition to our clinical toolbox but it does have a number of drawbacks, namely it is very complex for the patient. Secondly, it is largely floor based in nature and we’ve found that as soon as the patient is upright and contending with gravity, they can often default and dump back into their usual patterns. We therefore view PRI through the lens of creating a “window of opportunity” in which to get them upright and perform a series of strength based activities that “cement” the newfound position. Basically utilise strength drills that incorporate reaching, shifting and breathing etc. Top video and really well explained, nice one!

[@Danno5894]

How does someone find a therapist or find the kind of help you’re talking about in this comment? Idek how to weed through all the nonsense

[@NealHallinan]

I get clients upright as soon as possible. People are on the floor to learn how to recruit appropriate muscles but then placed upright.

[@susanrusso7556]

Thank you so much I've had R hip and low back pain for 7 years and my husband noticed my R shoulder is lower and R hip higher when I walk. I've had PT and multiple tests to try to figure out what is wrong with no real answers or relief. I feel like my QL and psoas are in a constant state of tightness. I've never heard of the QL before. I'm looking forward to trying this technique Thank you so much I'm subscribed!

[@eddysaur]

I've been having this exact issue for most of my adult life, and it is SUCH a relief, not just to see I'm not alone, but to feel the immediate impact of the technique. Thank you so so so much for sharing this.

[@MicksMetaMassage]

Holy shit! I'm almost 43 and this video describes the last 30 years of my existence since I suffered repeated muscle strains in my right QL. Thank you. How long or how many breaths should we hold this position for to start with?

[@farrellwolf2498]

This really make sense. I’m a healthy regular person working out 4 times a week but I’m experiencing pain with sciatica down on my right hip near the lumbar spine. I think my bad posture when sitting down causes the tightness on my right QL. So now I have to adjust a little to my left. Thanks for this video I’m going to try this inhibition technique

[@YouMustBeConfused]

I suggest adding an index to your videos to allow a person to find specific sections quickly. I understand why you're interjecting detailed explanations in the technique demonstrations. However it would be helpful to have a section that visually demonstrates the techniques _without cut aways to other graphics_ from beginning to end with audio-only instruction, so the viewer can quickly evaluate the applicability of the information.

[@bryce817]

Oh I love when porn hub does that.

[@hippie1252]

Increasing the playback speed helps

[@reinerheiner1148]

I had a really painful ql. I fixed it within days, by training lateral flexion of the lower spine. Go into a side plank position, then lower your hips almost to the ground, bending only your lower back, stretch it as much as possible, then back up. This is the movement the ql is supposed to do. If it hurts, its because the ql is a) to weak and because of that b) cramping up, shortening and being painful. With this exercise you'll fix both. If it is too difficult, put your knees on the ground instead of your feet. Just doing the exercise in the video will not strengthem the ql and therefore be only a short term fix.

[@luigihamilton1089]

Thanks for this comment! Just one question if I may; Do you recommend side plank off from elbow or hand? Thanks again.

[@reinerheiner1148]

@@luigihamilton1089 I do it with the elbow on the ground. The important thing is that you get a good stretch in the ql at the bottom of the movement, before going up again. So you could also put your elbow at an elevated position to be able to go deeper. I personally have to focus on bending the lower back primarily, moving hips and rip cage away from each other, and if I do that, elbow is high enough for me. Plus, learning this exact movement puts much more focus on the ql. If I just move my hip up and down without focusing on that, I would not get a good stretch. So actually, I think using the elbow is better because it teaches to move the area the ql is supposed to control. But, if you do that and still cant get a good stretch, you might want to elevate your elbow or use your hand. Because everyones anatomy is different, like the length of the arms, the spine, the length of the ql, lower back flexibility etc. So adjust as necessary. Hope this helps!

[@craigkotilinek754]

Did you use anything from this video or just the strengthening? I just tried this and my lateral tilt didn’t change.

[@pixiqpixiq]

Did you make a video we can watch?

[@lw7654]

@@reinerheiner1148unfortunately I Don’t get it. I need to see what you’re saying .

[@supremegoon2767]

This is truly enlightening information. I've been searching for, and trying to figure this issue out for so long without even knowing what to search for... Thank you so much for explaining and sheding light on this issue and it's solutions so well, but even more for finally bringing the actual issue to my attention!

[@NealHallinan]

Happy to hear that. My entire channel is about this issue (patterns), so there is plenty more to examine.

[@reneejohnson5041]

OMG!!!! I can't tell you how helpful this knowledge is! I am a Dentall Hygienist and have been struggling with my right SI joint for the past few years. I have been doing stretches of all types and get little relief, only to work the next day and undo it. Ergonomics went out the window when I have to work on that little old lady that can't sit back in the chair...or work on a little wiggly 3 yr old, etc. I just discovered the relationship with my QL muscle (thanks to my recent Massage therapist) and it's relationship with the SI joint..and the iliac..and the pain in my lower right rib. I sit in a twisted "S" shape about 6-8 hours a day. THIS explains it to the T! Thank you SO much for the detailed explanation. This was very helpful! Please post more!

[@josiecamilo7098]

Drs should know this. Its absolutely ridiculous that they treat everything by zero into one body part not the entire body. They should know how to treat this and no one should be lopsided or given heel lifts for this.

[@NealHallinan]

This type of thinking/understanding simply isn't part of a doctor's training. There are books written about how the brain and body are not symmetrical, yet it has never been considered in treating pain/movement/breathing dysfunction except by Postural Restoration.

[@ARB826]

I asked a PRI PT what it would take for PRI to be required knowledge for DRs and he said “at least $10million” 😢

[@NealHallinan]

@@ARB826 Always have to "follow the money".

[@stratman4908]

Follow the money.. yep..

[@AntonioLiberato08]

@@NealHallinanNeil, it’s normal for asymmetry but imbalances, weakness , and breathing are usually the issues of pain etc arising, correct? Thanks!

[@jessicafoong569]

suffering from QL tightness for a good year now after a dance injury and i just did this exercise for 1 minute(minus pillow + towel, desperately wanted to see if it would work first) and the pain DECREASED BY 25%. Im gonna do this regularly now, thank you so much

[@AlexanderTtl]

This channel is a blessing! I’ve started to slowly realize all my asymmetries and was starting to notice how tongue posture and breathing was connected to my posture and hips and knee alignment and toe direction. It is all super connected and finely tuned. We are mechanics of our body.

[@laurenv1223]

I think you changed my life tonight. I will know for sure in a few days. I'm this specific type of crooked and have back spasms on my left side at night that keep me up late. Here I've been thinking it's my left side that needs to be stretched out but I had an inkling it was actually the right. The more videos I watch, the more I make sense to me. You are an angel.

[@laurenv1223]

When I do this exercise, 1. I feel amazing, but 2. I can't relax my right leg without it rolling inward, my right hip rolling outward, and collapsing. I'd love to be able to relax like this but I think my spazzy muscles on my left side are pitifully weak core muscles and can't hold me up. Where should I start on your channel? I'd like to skip straight to what I can do about it all.

[@pabloperezgarcia8142]

My Goodness me!!! I have been experiencing back problems since I was 17 (now I am 5) and just my last 11 years have been bearable as I got an operation in my spine. I have read, watched and listened to everything I thought was helpful during all these 34 years. I have friends who are physicians, I have a brother who is a doctor, a mother who is a nurse... I have been to an endless number of chiropractors, physicians, doctors, etc, etc. It has been the first time in my life I have listed to this issue explained like this and, as obvious as it is, nobody had the smallest idea about this. Not even myself came to think about this difference between our right and left diafragma. Thank you very much. My operation went really well and I have been expiriencing the best 11 years of my life, almost pain free and running, cycling, swimming, etc. But sometimes it does get painful and I need to look for stretching, etc.

[@ryanoconnor7957]

can you help me understand why the left and right side of the diaphragm being different is important? I still don't get it 7 months later

[@127twilson]

"Now I am 5"

[@pabloperezgarcia8142]

@@127twilson 52

[@marcelcoetzee]

Thanks for the advice. I have had serious lumbar problems including 5 degenerated disks, one of which damaged nerves in my spinal chord. The doctors urgently wanted to operate but I chose a path of natural reform, which started with re-introducing the curve into my spine supported with excersize & stretching. Doing the plank, I noticed the same phenomenon you describe in your video. Through attention & a regular reformation routine, I seem to have retrained my body. I will add your realignment procedure to my routine, thanks!

[@lw7654]

Wow that’s wonderful. This has caused a type of scoliosis affecting my whole body. Can imagine what it’s doing to my spine. Did you do a half plank or what type did you do? How many times a week if I may ask. Did you also do Neal’s exercise. I have tried soo many things stretching/strengthening etc.. my body is just too tight. Anything you can share. Thx soo much.

[@fangzhouliu3343]

Being a very active rock climber, I started noticing asymmetries in my body which I first attributed to my overdeveloped right lat. After more and more self observation, more and more started coming into the picture. As you said, no muscle functions in isolation. What I learned from this video was incredibly useful in helping me determine which other parts of my body are asymmetric. Thank you!

[@SonsOfThunder229]

How did you fix it?

[@jessicaannes]

How long should you stay in this position per session and how many times to solidify the ‘neurological event’?

[@debrabish1494]

wow We just did this exercise and it changed how I could get up and function when I got up-I am 70 but extremely young strong and tougher than many men-I buck hay bushwack my property saw haul etc-wow, I want to find a PRI worker in medford oregon-we did this exercise to a tee but with a grain bag-wool blanket for pilllow-my friend lined me up then I had to figure out breathing into my rt diaphragm while stretching-my rt ankle had been so sore-it feels better-it just released itself would love to find a PRI worker here

[@debrabish1494]

THANK YOU

[@NealHallinan]

@@debrabish1494 Check the PRI website for providers. Just to be clear, in this technique we are not trying to breathe with the right diaphragm. We are trying to breathe into, or “expand” the right ribcage/chest wall. This will actually allow us to use our LEFT diaphragm (the one we use less because of our right dominance). The entire right side of our body needs to be lengthened/expanded and the left side needs to be shortened/compressed. That’s the “big picture”, but the devil is in the numerous small details. It’s confusing, I know.

[@roccoelliot]

Yoooo you have no idea how much I appreciate this video. I'm going to do this as soon as I get home. It's so nice to see someone talking about actual root causes and the ways to address them. I can tell you are actually interested in helping people fix this. I wish I could do some sessions with you, you seem extremely intelligent! Also, nice Syngonium 🙌🌿

[@NealHallinan]

Thank you. Just keep in mind this is just one technique to help address a bigger issue of pelvic instability and dysfunctional breathing. It's not a complete program. I actually had to look up what a syngonium was 🥲

[@roccoelliot]

@Neal Hallinan for sure! Thank you for the info. I am going to start encorporating breathing exercises into my daily routines so I can work on resetting my nervous system and getting my body to relax. And it's all good! As long as you keep it watered who cares what it's called😂

[@pixie9366]

Thank you for all your info. I’m learning so much from this channel.

[@Roguey84]

I’ve been told I have scoliosis bc one shoulder is higher than the other. I always felt like my hip and waist was higher on the right. It hasn’t been treated professionally but since I’ve been doing certain floor core exercises, it seems like it’s evening out. The exercises may be inadvertently addressing the issue. This video was helpful, thanks.

[@harubiee]

I actually have this too expect my right side is lower. What floor core exercises do you do?

[@BobbyDotNet]

Google antalgic lean. @@harubiee

[@HolyAdventure3107]

Realy thank you soooo much, Mr. Hallinan! ❤ After a sports injury that involved broken ribs a few years ago, I developed severe health issues that progressively worsened. I sought help from around 20 + doctors, physiotherapists, and chiropractors, but none of them were able to provide real assistance or determine the connection between my rib injury and the wide range of symptoms I was experiencing. Then, last year, I visited a neurological specialist who finally discovered that my subclavian artery is being compressed on the left side near the sternum area, along with structures of the brachial plexus similar to Thoracic Outlet Syndrome. I tried numerous exercises and worked with excellent therapists, but none were as effective and provided as quick relief as the technique you demonstrated in the video! Thank you once again for that, as well as for all the others you have helped and will continue to help in the future! I wish you realy all to become healthy and stay healthy! 🙏❤

[@NealHallinan]

Oh, wow. That's a great comment. I made a video about thoracic outlet syndrome. It's highly likely that your pelvis is unstable, too (otherwise you'd breathe perfectly and not need your right QL to overwork) kzbin.info/www/bejne/r56xd4Fvd9ebr8k

[@HolyAdventure3107]

@@NealHallinan Realy this is the first time in years that I have hope of becoming completely healthy again after applying some of the techniques and exercises you provided, also specifically for the pelvic area. I had completely forgotten how a healthy body feels. Truly, thank you very, very much, Mr. Hallinan! I would love to share my experiences and progress after a few weeks. I wish you all the best in the world! : )🙏

[@Quirkly94]

I felt like I had an SI joint or something out of place that kept pinching my groin and back. This self release and how specific you outlined it helped IMMENSELY. I laid down just for 5 minutes and felt immediate relief. Then I did the little push you mentioned to really get that deep stretch and that allowed my back to relax the way it should. Didn't realize I was holding onto myself so hard to the point it was pulling me in like that. I had testicle and an extremely specific groin pinch and back pinch. I knew it wasn't a disc herniation, it was more of a very acute pain that was triggered with specific movements. Teaching to breathe through the diaphragm as you said... GENIUS. I just showered and am laying down in my bed for the first time in 3 weeks pain free. This completely fixed the weird pinch I was having. Thanks a lot for your help, I subbed.

[@alexxander7289]

ty. this inhibition saved me. still sore but i have mobility and not stuck in that weird position.

[@Kylewb320]

I've had difficulty getting a full breathe, pain from my left leg all the way up the left side of my back to my neck, IBS so bad it felt like my guts were being stretched like a rubber band. Applying the knowledge of this video I experienced instant relief. I'm now recognizing the positions I stand or sit in that lead to this condition so I can preemptively get out of them before things get bad. Appreciate the video

[@NealHallinan]

Awareness is the first step. Almost nobody realizes they are stuck on their right side, they just feel "off".

[@daveslocum5625]

@@NealHallinandoes this just apply for being stuck on this side or the opposite side as well

[@iuseutoob]

@@daveslocum5625 just the right side.

[@emiljanagjata7419]

I have more than 1 year having problem with QL muscle and psoas muscle. I have been doing physical therapy twice didn't help. I have been doing stretching but I'm tired of stretching and therapy they start cause other kind of pain. Finally, I understand why only my right side hurts. I will try this technique. Thanks for sharing this video! 😊

[@disappearingink1354]

Thank you for sharing. My right QL was so tight and causing SI pain; doing the position at the end for a few minutes brought much relief.

[@danielledisciullo1455]

This video is educational, I believe I have this misalignment issue . I worked as a nurse but did not start properly taking care of myself until recently. Over the years, I have abused my body with extreme activity. I was also struck by a van as a pedestrian….while I was in a crosswalk! I have limited income, but I am motivated/determined to use KZbin as a way to help me rehab. Videos like this are really making a difference in my journey, thank you Neal for sharing your expertise👍🙏

[@andycoker3833]

I've been using videos like this to treat what was a pretty bad anterior pelvic tilt, its amazing how much flatter my stomach/abdomen has become over the last 2-3 weeks of stretching and more back work rather than just abs. Really insightful video. Subscribed!

[@klankius]

You probably got a little taller too

[@noimxge6684]

Can I ask what you did for your anterior pelvic tilt?

[@andycoker3833]

@@noimxge6684 focusing more on my back in simple terms, so weighted back raises. Hollow holds and making sure my lower back is flat into the floor. Also stretching out my hip flexors more. It's definitely helped. Give it a try.

[@mattievinh]

was the right side of your body stiffer compared to your left? do you feel your self leaning un conciously to your right side? it's happening to me too, left hip swung forward and creating this horrible pelvic tilt/ beer belly appearance. it has greatly improved once i slightly twist to the left side to engage left abs, and breathed into my right lungs (feeling a slight stretch on the rigth side of body). Years of doing the normal strengthening routine for legs etc.. does help a little, I feel like this is the final missing chapter to finally fix my pelvic tilt.

[@mattievinh]

@@noimxge6684 strengthen legs (glutes and hamstrings), abs (including deep core abs, obliques), stretch hip flexors (quads, etc..), stretch erector spinae, do this breathing exercise in the video. good luck. it does take hard work so dont give up.

[@ijustworkhere2171]

Jiu jitsu back injury - My left QL is killing me, very tight, i have weak psoas-group problems on the right side of my body. This doesnt pertain to me i dont think but very profound information on the difference between the left and right sides. Im glad i found this.

[@GabrielReventar]

This information is very valuable. I had SI joint dysfunction last March which set me back from running for over 2 months due to pain. I am a PT and tried to cure myself. I tried many methods including stretching and pressure point relief. The positional inhibition techniques shown here are probably what got me to recover. This was the position of comfort I had when I slept at night. I just couldn’t fully understand why until I saw this video. It all makes sense now 3 months later. I am also back to running which I thought I wouldn’t be able to do. Your content is God sent. Thank you so much for sharing.

[@NealHallinan]

If you are a PT, I'd highly recommend taking the Postural Restoration primary courses. It's life changing. www.posturalrestoration.com/programs-courses/primary-courses

[@johannaalarcon764]

This is really interesting. What kind of Dr should I try to see to help me with this? I struggle with right side ql pain.

[@lilliannaavery3960]

This vid randomly popped up as ive been searching for relief from a herniated disc in the right side, and so much of this makes sense with my body. I have some extra weight and ive noticed its bigger on the right and when i walk, im off balance (right side seems shorter) and all my back/hip issues are always on the right as well. I tend to lean to the right when exercising too. Will definitely be trying this stretch and being more conscious about how i position my body weight as this could definitely be having an effect on my right side issues for sure.

[@mbr-crunch]

How does it work for you?

[@dimitar2367]

Great info! For me weighted marches in place with a 30 kg stone on my right shoulder worked great.

[@texasRoofDoctor]

I have been dealing with a tight left psoas and occasional groin pain for several years. I have found the best results from stretching laterally- legs spread, standing and tilting with the goal of touching fingers to side of calves. It is a yoga move but I can not remember the name. Maybe the Tree pose. This helps immensely.

[@paul-ie]

Stretching the sides of the torso you mean?

[@szyszak9424]

Groin pain indicate weakness in psoas. Psoas weakness leads to spasm in QL cause it’s trying to compensate

[@evadelrio8968]

I think you mean Trikonasana, Triangle pose. This position brings me great relief as well.

[@wellness4health]

I am a massage therapist and I always hit the ql and psoas trigger points. Elongating the shorter side and shortening the longer side is what I’ll do more

[@POLYLIVING]

Thank u for this!! I’m 25 years into my career stripping. I’ve only now at 40 yrs old become discomforted by back pain. I guess it was a pretty good run considering I’ve been performing in 8” stiletto platforms all these years BUT I refuse to get old! I’ve decided to make it my mission to learn about my body so that I can make it through the next 20 yrs. I look forward to your outstanding content. Thank you

[@bobaman5993]

Career huh? Ok.

[@nadiasohawon9614]

I just turned 40 and I’m a dancer and martial artist. I totally hear you. I feel young in my mind and internally. It’s just all the injuries I’ve had have stopped me in my tracks at this point in life. I’m working hard at getting my body aligned properly as it’s not aging that’s done it, it’s stopping what I used to do with tenacity that’s done it. Just started ‘Rolfing’ and session has helped already. Dancing in heels is hard ! All the best. ✌🏽

[@POLYLIVING]

@@nadiasohawon9614 Thanks for the community🙂I’m gona look into that. First I’ve heard of it. My socials are on my about section💚

[@jumpninthedarkalley]

Pathetic

[@Luke_guy]

Ive had a bunch of injuries from wrestling, boxing, and lifting throughout my life. As ive gotten older (33) ive noticed alot of inbalances. Things have been difficult to pinpoint exactly but im damn good at understanding movements and which muscles i want contributing and also noticing the unwanted muscles that randomly jump in to help... this video nailed it dude.. my right side stomach has been getting bigger than my left, i knew it had to do with my hips but never would have guessed breathing and rip posture. Im doing what you suggested and am noticing my right side trying to jump in.. easy... just another focus exercise. Thanks dude

[@portagepete1]

You should try swimming, best thing for your body. Less money spent on doctors later. It might even save you from drowning.

[@thetruth3325]

Wow what a great video... Due to the traumas I suffered it messed up my entire breathing system always in a state of fight or flight .. this video explains so much. Thanks

[@beckytull8505]

FINALLY! I’ve been to so many manual therapists, personal trainers, physios etc to solve my ql issue! I kept telling them I need something else or that what we were doing wasn’t working, I felt we weren’t getting to the root of the problem. I’m a massage therapist but I can’t work on myself. I spoke up about diaphragm but was swatted aside. Thank you for this post!!! 🙏🙏🙏🙏

[@catharinepizzarello4784]

I have been learning this through yin yoga. In any position some muscles contract and some relax. I didn’t know there was a size difference in the diaphragm on each side. This makes great sense. Thanks so much! This information is very helpful and hard to find!

[@Ernestoescaf]

You’re fully booked! Trying to get an online 1/1 session.

[@matthewparlato5626]

Just wow. I'm a once athlete. I now enjoy cognitive science amateurly... I found the kinesiologist with a great grasp on the complex dynamical system we are. Breathing alongside dynamic stretching to cultivate a neurological event, thus training neurohphisiological healthy synapses and sensory motor loop, giving one optimal movement and maintenance of this movement. Just wow.

[@christheodorou3646]

What an absolute word salad and complete sophistry …

[@lesleylesley5821]

@@christheodorou3646 Hahaha, so true.

[@zeddybear257]

Super important stuff. We have nothing if we don’t have our health. Physical ability is so important to do things as one wants and needs in order to function as preferred in their life. This information is foundational to much of this ability. Thanks for great vids!

[@vaska1999]

I just tested my body first to check if my right side was tilting back when lying on my left -- it was, and very clearly so -- and then followed it up with a couple of minutes of the exercise you showed us, with the right leg stretched at above hip height. I was amazed to discover an immediate effect of the exercise in that my post-exercise check-in produced a complete absence of that initial right hip tilt! Thank you so much for giving this information out for free!

[@crispycrimps865]

It worked that well?

[@timobile1]

@@crispycrimps865it did for me as well, huge difference after 1 session

[@adetolaadeola7493]

Thank you for this I tried the breathing exercise and the pain was gone. I didnt realize i wasn't breathing into my right side appropriately until i watched this video and tested my breathing.

[@TheChatterRoom1]

i started learning more about how my body is really supposed to work and i figured this out on my own and i also started to walk putting out my right leg first. this video confirmed that im doing the right steps and im going to start adding in your steps

[@silentsabbath]

thank you so much for this, Neal. I'm working so hard to rehab my body & the QL just keeps coming back over and over. this is so helpful.

[@NealHallinan]

QL is also notoriously overactive when their is neck tension from anything going on in the oral cavity (tongue, teeth, jaw, palate) and vision.

[@vcash1112]

@@NealHallinan do you have a video on this statement ?

[@NealHallinan]

@@vcash1112 No. But it's well known in PRI. It's simply because any of those issues will put you on your right side, so the right QL stays overactive. It's not the QLs fault. It just gets put into a position where it can't turn off.

[@vcash1112]

​@@NealHallinan Could the glute medius or other hip muscles also be the reason the QL is Over active by guarding the area in order to stabilize the lumbar region?

[@silentsabbath]

@@NealHallinan thank you. I definitely have some jaw issues and I'm also mostly blind in one eye (caused by a birth defect called a coloboma) and have ocular hypertension (high eye pressure - not yet glaucoma - but treated with drops) as well. So many things to sort through. I'm doing Egoscue and have a menu that helps me get out of pain and do some realignment, but there's so much more I need to work on in order to get my body mobile again. I so appreciate your videos. They help me find new ways to expand what I'm already doing.

[@carrie5980]

9:12 demonstration starts

[@destroystresstoday7418]

I've got long term trauma in these areas. I'm a complete knot and the pain is driving me out of living. Thank you for your insights. I'm excited to learn and apply the techniques you're offering.❤

[@Studio-yc3ko]

Wow, after all, someone talks about the holistic human muscular system, versus individual muscles. The most comprehensive video in this regards!

[@raymondr7769]

I have lived with this so long that the teeth on my right side have started to grind down due to the clenching on my right side. I did this technique once and got so much relief. Thank you for this detailed explanation!

[@danalundin]

I appreciate the time you spent to set up for this explanation. Seeing the anatomy involved was very helpful. Thanks!

[@lukaszw279]

It's so informative and enlightning! Thank you!

[@NealHallinan]

You're welcome.

[@operationandy]

Fractured my t12 and t11 vertebrae, had a five vertebrae fusion along with 12 rib fracture completely fractured And fractured sacrum Healing positivity but having severe left ql and hip pain anytime hips move forward or back hinging or not . Nobody wants to get in depth with me like you people on KZbin. I ask for a specialist and get blank stares . Trying to recover. ❤

[@myungahkang4491]

Exactly, whole connected with pattern, I was always curious when I do yoga, specially during wheel pose I could see it well -my right bottom ribs higher(diaphram is bigger than left)-->back pain/ spasm/hip pain--> left shoulder is higer than left-->left tightQL--> left tight hamstrings-->embalnce SI joints, enquete thru my own Jouney (talked about it with doctor physical therapist, yogis, gymnastics, massagers) little by little learning antomy & understanding breath, those leads me open my eyes 👀 for connections to see bigger picture & I see also " anyway we are born with it &also patterned" At the beginning, I was sad for the back pain then i was looking for blaming what I have been doing wrong to my body…. Now I’m at ease….. I think we’re born that way to give a small clues to discover, explore & heal ourselves, otherwise(perfectly symetric, we would be living more in our head than reality body, body-mind connection, breath interference). Thank you so much ❤you helped a lot🙏

[@NealHallinan]

You're welcome. Asymmetry gives us lots to ponder.

[@Seanb33ee]

Inspiring :) I’m currently unraveling my story and it started with releasing the stories that I’m stuck with the way my body is now

[@buncey2536]

I have suffered with this for about 15 years. I have stretched, had physiotherapy, and Dr.'s invasive investigations. The QL and its refereed pain pattern can manifest as deep aching in the abdomen and tighten muscles in the pelvis, leading to a whole lot of phantom of pian. My SCM and TMJ became exactly the same and had referred pain. I had tonsils out, teeth out, neck adjustments time after time, none of this was necessary. My stress was throught the roof. I still suffer pain, so I will try this. Thank you.

[@NealHallinan]

If you are in the US, I'd highly suggest finding a PRI therapist to help. There is definitely more going on than just a tight right QL. Your neck is probably involved (which I mention in the video could be the case).

[@dylanrifling9533]

Amazing video. Instant relief and increades body awareness with a calming effwct. My pulse even dropped 15 beats a monute !

[@dylanrifling9533]

Minute *

[@NealHallinan]

Wow. Well, that can happen the moment you get your left diaphragm into your life, or decrease the overuse of your right side. I'd recommend watching more videos on the channel to get a better understanding of these "patterns" I talk about.

[@dylanrifling9533]

I would actually like to set up an in person appointment if possible. My body is full of tension and patterns that you talk about but I am having trouble piecing it all together

[@MarthaWoodworth-f9s]

Thank you! I’ve been imaging and now realize I’ve been stretching too much and also thinking that. It’s my left side that needed help. I will try your sleeping technique tonight and ask about this when I see my new spine doctor/physical therapist this week.

[@ScottyRosencrance304]

I’ve been concentrating on healing my QLs lately as back pain controls my life I have great faith that this video was meant to be. I will report back in a bit and let ya know what I think

[@newts1964]

Has it helped

[@Jennifer-pi6ty]

I need you in my life!!! I have chronic muscle pain. I have seen every type of dr and specialist. No one has helped or had any answers as to why I have chronic hip, lower back,and calf pain.

[@NealHallinan]

www.posturalrestoration.com/find-provider

[@threespade]

This was a miracle for me. Thank you so much! I was bed-ridden the last seven days with a major low-back injury (don't have insurance but it is looking like a disc herniation) and this was the only thing to get my muscles to release. This video and the video on Respiratory Scissors for the Left Adductor were the only two I've watched so far, and I will tell everyone I can about this. Thank you!!

[@icyBulls]

Ive heard David Goggins speak much about this muscle, and how this hidden muscle greatly affected his well-being. I hope more people learn about it

[@Lemorgg]

This was EXTREMELY helpful! I actually deal with reverse (my left side is constricted, right side more open). I spent years working in a position that compromised and changed my posture and had a major impact on my diaphragm and breathing. My QL feels super tight on the left and I would “stretch” that area to no avail, would go right back. But now having a better understanding of all the other muscles that work in tandem it makes total sense why I’m feeling “collapsed” on my left side from my pelvic floor to my diaphragm and even shoulder. Can’t wait to try this technique!

[@NealHallinan]

You’ll still have the same pattern underneath, but from a Postural Restoration perspective, you’ll likely have significant left hip instability, which is why your left QL is overactive. I have a video on my channel about the left QL. I’d recommend watching it. The left hip has to be stabilized before the QL will remain quiet.

[@Lemorgg]

@@NealHallinan aahh yes, I very much feel unbalanced and less stable on my left. Thanks so much! I’ll be checking that out! 🙏🏽

[@NealHallinan]

@@Lemorgg If you are in the US, your best bet is to find a PRI therapist to help. It’s a complicated issue.

[@android429]

@@NealHallinanSo is this the likely cause if I’m feeling like the muscles are being pulled under my left rib cage, my stomach/intestine gurgles when I feel the muscles open up, and generally breathing is compromised?

[@NealHallinan]

@@android429 If you alluding to left hip instability, that is likely present.

[@rosauraestrada6071]

Wow this makes so much sence😮 I have been sufering from a left side low back pain for more then three years😢

[@Joop3000]

I did the other excercise with the 90 degree angle on the wall, ball between the knees and lifting the butt. I did this already sometimes, but never with this heavy focus on breathing. Didn't matter which side I did I felt this extreme sensation in the right psoas near my spine and and extreme pinch/stabbing pain at my left lower ribs. Felt good afterwards by the way. There is still a lot of tension in other places, I've walked around with this pain for 15 years, no phyiscal therapist, osteophat, doctor, massage therapist, etc that could help me. I've always shared I suspected some relation between my pulled wisdom teeth on the right side and nerve damage/infection, none of them thought about it like this, but this view of you could also explain. Nice to see people think about it like this, I've never found a health professional in real life who enlightened me unfortunately. Let's hope I can get my life back this way. My back feels better afterwards, but I'm so insanely tired after walking around like this for years.

[@carolinebarros2621]

Thank you for your amazing explanation. This explains a lot about my QL constantly activation and spasms. I actually can’t never say if it is QL or Psoas. Thank you for sharing your expertise.

[@NealHallinan]

You could try the hands and knees position as shown on this page. Towel under the left knee. No need to pick up your right hand. pritrainer.com/pri-left-aic-right-bc-beginner-example-program/ QL and psoas are kind of a package deal.

[@mehdidata7809]

Another master piece. Thank you and stay safe from wildfire smoke.

[@NealHallinan]

Thanks! The smoke isn’t as bad today as yesterday.

[@samanthaturner5749]

@@NealHallinancan you do the other side it’s my left side that is bugging me

[@biggainzgrappling9139]

genius sir! i knew all these things inherently as a self aware athlete i could feel it all happenning inside

[@NealHallinan]

I'd recommend watching more videos about Postural Restoration. It's life changing.

[@biggainzgrappling9139]

@@NealHallinan how much is it to work with you online. ive been powerlifting for years and went to college 3 years for exercise science, have a great base from lancaster PAi want to compete professionally in mma and i think a few of these little postural CNS tweaks for 4 weeks may be the missing link to my success and set me on my way but with my boxing gym, bjj gym and food/rent i dont have a ton extra for this sort of thing and hard to justify it but willing to consider it for sure

[@reneekreml5864]

Such a great video Neal and thorough explanation. I recall myself like the first individual you showed when I saw you and the tightest hip flexors known to mankind. That right hip falls back. Can one also consider that the compressed state of the right side ( in the left AIC right BCC pattern) and “tight” right QL/psoas complex can contribute to what people perceive as a right hip hike and hence a functional leg length discrepancy ( left leg longer)?

[@NealHallinan]

Definitely. And it will likely also include a "patho" left hip, so that the left leg is not securely inside the acetabulum.

[@chacs7427]

Great video. Well-researched and clearly explained. I have discovered I have this body pattern through yoga. Experiencing the re-alignment of the body feels amazing. This information is so helpful.

[@NealHallinan]

Glad you enjoyed it.

[@johnmatrix7809]

I really really want to let you know how much I appreciate this, Dr. Before lying down I woke up in aches and pains and now after only laying down and doing this movement I feel great. Thank you so much. God bless you 🙏

[@squamish4244]

I store a whole bunch of emotional trauma in these muscles and others. Ketamine therapy, which has helped release a lot of stored trauma, has really helped to loosen up my back.

[@AT-zl6dk]

How often you get the treatment ?

[@airi75089]

9:41 Absolutely spectacular. Thanks so much! You just might have changed my life. I feel SO different! 😭

[@jonathonaut]

I've watched this at least three times, and I understand a bit more each time. And despite my personal pathologies, I can piece together tailored ways to apply the concepts for movement... i.e, you help me design my medicine, Neal! 🙏😇

[@AnnaSet]

You are the ray of hope. I got stuck in this left aic right bc pattern and nothing works for long. 3 days ago I started practicing the pri exercises you showed , when I do 4 basic ones the pain from left si joint and left groin area decreases. But doing only The supine 90-90 with hip shift is not good for me. If I do only it , in some dozen minutes the sharp needle of pain strikes my left si joint. But all 4 and this one work well together.

[@NealHallinan]

A painful left SI is the symptom of a very unstable pelvis. There could be a neck pattern going on, too. Try to find a therapist to help. www.posturalrestoration.com/find-provider

[@AnnaSet]

@@NealHallinan thank you, yes, there are some neck issues , and I had hair style covering my left eye too. I watched some of your videos where you explain sensual signals’ importance. And yes insoles help a bit, I had some releave after I got a pair last autumn. Starting from today I use new hair style and will check my vision. There is no PRI specialist in my country, but there is one in 1,5 hours of flight :) I will re think my summer holidays to visit and get couple sessions . I would love to visit you sir, but you are at least 12 hours away from me. :) I can’t thank you enough for this chance to get my life back.

[@nicolehawkins5386]

I completely understand and feel in my own body what your are explaining! It makes 100% sense. Thank you!

[@daviddeluca5449]

You saved my life! I’ve been so crippled and disabled for close to four years now. Medication‘s and doctors that can explain anything, supplements, etc. But following you, I have connected my breathing problem with my mobility problem, and I am strengthening all of those muscles, you discuss, back, stomach, and everything below! God bless you and your work!

[@georgethomas4009]

Omg! This is exactly what I have. I notice the rotation most specifically when standing at the sink doing dishes. I already “slipped” two discs on the left side and have terrible pain in the left SI joint. Thanks for the info!

[@NealHallinan]

You'll definitely have an unstable left hip, which is causing the left SI joint pain.

[@melriini8280]

Stumbling across this video made me cry with joy! Finally an explanation as to my exact issue. I’m going to start this exercise 🙏🙏🙏 it helps me. I’ve been to osteo Chiro n physio to no avail.

[@elusive9240]

This video and one about abdominal doming gave me valuable insight on how to cure my scoliosis. It’s like a mixture of both of these concepts mingled all around my body, shuffled in different positions that creates the health condition and loss of flexibility, thanks.

[@NealHallinan]

I have a playlist about scoliosis. kzbin.info/www/bejne/jp2uqYavlLWBbZY

[@StreetArtist360]

Thank you very much.

[@yoyojojo00]

Thanks Neal! I found your channel while looking into hip arthroscopy rehab exercises (im two weeks post op) and hoping i can incorporate some of these techniques alongside my rehab program given my long history of asymmetry issues including scoliosis while living with a labral tear

[@NealHallinan]

Scoliosis can make PRI techniques a bit tricky, because there is already "torque" in the spine. I have a playlist with interviews about PRI and scoliosis. If you are in the US, a PRI therapist could probably help.

[@yoyojojo00]

@@NealHallinan ah darn, good to know and I'll check those out! Unfortunately I'm in Canada

[@NealHallinan]

@@yoyojojo00 There are a few PRI therapists in Canada. Can be found on PRI website. Also one in Toronto that is not on the website

[@jumpninthedarkalley]

Also had a arthroscopynand have bad assymetrys because of standing on one leg for years. Good luck! Hoping to fix my squat soon

[@jumpninthedarkalley]

And my lousy si joint pain. Cheers

[@thomaswipf7986]

Gee golly neal. Youre the first person ive heard explain the right diaphram being larger is a cause of dominance/imbalance. God bless you!

[@TheDroves]

I have some pelvic torsion and a tight QL/flank and found this extremely helpful, are there any resources you've shared that might show some passive positions or exercises that can be performed at a seated desk as this is when I struggle the most. Thanks for sharing this informations!

[@NealHallinan]

There are many seated Postural Restoration techniques, but if you're having trouble sitting, and have pelvic torsion/tight QL, you'll need to stabilize your pelvis. Your best option is to find a PRI therapist to help. You'll need a program, not just one or two techniques, unfortunately.

[@wait-what-really.]

Well, I have suffered from this since I was a child...started with back and right hip pain....dr said, "Yup, I'm crooked." Now at 59 I am experiencing pain up over the hip down to the groin and terrible back pain and around that iliac joint and thigh pain that stings soooo much when it's bad.....Been seeing a Chiropractor for years now (he is the best so far and had a hard time adjusting my hip) I'm taking trigger point injections from a special dr. and at the moment I'm really in so much pain for the last month....... Oh, at this point I'm fighting spasms and tenderness on my lower right rib......I'm tired of this endless pain tbh.......I have no doubt that you are talking to me........thanks, I will really try, but I do so much to fix this as seeing practionist is 65. per hour......I've got every tool, one can buy to relieve me of my endless pain. Edit: I am saving this video under my "Stretching playlist" even though I've given up on this endless stretching....lol

[@HairyPixels]

This looks relaxing but it's actually extremely difficult to hold the position. Maybe my seat is too high but this really works my glute medius even. Thanks!

[@NealHallinan]

Yes, it can work your glute medius, on both sides actually. If you evert your right foot, you’ll feel it even more (toes can’t turn to point up towards ceiling, have to stay parallel to ground).

[@AndreRitter-pj4vn]

Very nice Infos (absolut not common knowledge!) and easy to follow video!!! thank you very much for your sharing

[@Kylewb320]

Never knew the left diaphragm was literally smaller than the right. Countless doctors just told me I had anxiety which sure I did to a degree but some days I would be mentally calm but when I would go for a jog I could barely breathe then literally the next day I might be able to go for 6 miles. Things are making sense from watching your videos. The amount of subscribers you have does not reflect the quality of information in your videos

[@NealHallinan]

Thank you. Keep watching and find a PRI therapist to help you, if possible.

[@Kylewb320]

@@NealHallinan thank you for the advice. I don't know how I didn't know a PRI was even a thing. I was seeing Physical therapists, osteopaths, and I'm seeing a sports medical physician soon. I'll look into a PRI, thank you immensely for your videos and all you do