Respiratory Scissor Slides for Left Adductor
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- เผยแพร่เมื่อ 20 มิ.ย. 2019
- The frontal plane of the left hip is a big in Postural Restoration. Left AF/IR, which is the pelvis moving on the femur internally during left stance phase of walking is what most people are lacking to one degree or another.
To be able to actively control the left side of your pelvis via the left adductor is one of the first big steps in restoring proper left pelvis mechanical function.
This exercise is one of my favorites from the Postural Restoration Institute.
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.
/ 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...
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Who else believes his videos should have at least thousands of views??
I agree. Postural Restoration is the future.
Absolutely!
It has thousands of views 🕺🏻
28,400 @ Present ! 🎉 👏👏👏 Congradulations
Thank you so much, you deserve more viewers and subscribers
Wow, after just 30 seconds my inner thigh is cramping, obviously haven't used this muscle in years. Thanks for your work.
Your level of detail in your explanations is what makes these videos so effective. It really helps to visualize what I should and should not be doing and the reasons why behind it. The reasons "why" is so important so people believe in what they are doing and can sense the appropriate muscles (activate) and inhibit the proper ones as well. Thank you very much Neal!!!!
You're welcome, Amy. I always want people to understand the "why" even if they don't fully understand it.
Years of TFL pain, adductors that would not let me sleep through the night, and only 3 sets of this exercise set my TFL free, adductor is also back tu normal. AMAZING
Ovo je super
I just stayed up half the night watching your videos. Now I get it - big time! You’ve identified my hip problem to a T! I’m 62 years old and in the last 18 months I’ve become stuck in external rotation with my left femur and in addition to having considerable anterior left hip pain, I can no longer play hockey, run, or ride a bike. It’s all been upsetting me greatly. Sincerely hoping I can get relief from your teachings. I may ultimately need a consultation. Thank you!
Have you regained left hip internal rotation?
@@ashleytaylor994 I ultimately could not find relief from any of these and other programs and had my left hip replaced. The results have been remarkable. I am back to playing ice hockey and engaging in all kinds of physical pursuits with full mobility and no pain. Yes, internal rotation has been restored, but not for the reason you may have hoped.
The importance of watching these videos several times is key. I have being doing these techniques for 3 weeks, the last couple of times I did this exercise I lost feeling in my adducter and was getting it through left hip flexor so stopped. Re watched the video and forgot that the left knee can’t move forward on the exhalation. Instantly switched on left Ad!
Have you regained left hip internal rotation?
@@ashleytaylor994 I did, prett fast
The depth of this video! Thank you Neal.
You're welcome Keaton.
I love the details here, amazing.
Awesome! Thanks Neal
Damn this exercise feels good. I can actually feel my adductor burning after a while. Can't say the same about many of the more traditional rehab exercises people are recommending, I very rarely feel them at all in the correct place.
hey now come on Neal! That must be the most potent move of them all. Boy did I feel it, right up there inside like a bolt of lightning. So perhaps this one needs one of those big red warnings to your health, it really was a lol moment/high pitched internal scream. Thanks heaps, this ones a real winner for me, big warm love buddy from Australia.
I dont know if u gonna read this but maybe u saved my life.. im suffering since many years extrem jaw pain and my pelvis get stuck, i cant move it, im totaly paralised.. in my countty they are not good profesionals and nobody helped me.. just some masssges and every physical therapist say something diferent. I wached many videos on youtube whit millons of.views and nothing help me like u did in your videos and specially in this one. So simple and so effective, inmediatly after I felt my right pelvis again and my mouth stsrted to open!!! Is a milacre. Msybe therr is solution for me.. thank you very much...
After years of pain, where stretching and strengthening just seemed to make things worse, THIS is my problem. Such a light bulb moment. My compensatory muscles, after decades of misalignment post major injury, will not turn off. I finally now understand what's going on, so clearly, and am able to make the necessary changes. THANK YOU!!!!!!!!!!!!!!!!!
I'm sorry but why aren't these videos more popular?? These are scientific and logical exercises. And thoroughly explained! I've been doing the other exercise putting both feet on the wall facing up and today I could feel my left quadriceps being engaged for the first time! Thank you for this!
His blogs were booted by google in w018 from what I see... because he's bot the authority...
Anyway I don't know whether to laugh or cry when doing the exercises that change my life.
Felt instant relief,probably aint doing correctly but it works,im also training qi gong and its fascinating to correlate east and west wisdom and find the common grounds..im about to watch all your viseos in the next week
Thank you !
this is seriously good man .....i have done it and good results ....thanks
Excellent!
❤❤❤ thanks Neal..
Very helpful, I could take this lesson and apply the same movement when running (left heel plant + left hip back) Felt like i got a brand new powerboost in the hip, the hip started to move with a longer range. Great lesson.
It will have carryover to running, although I'm not sure I'd have someone actually try to mimic the technique while running.
Practicing this while I watch. It's much needed ,but difficult to do properly
Hi Neal! Great video! How would I stretch the posterior hip capsule? Like which stretches would I use?
A collapsed arch and almost nonfunctional posterior tibial tendon on the left is not helping my situation. Where to go from here? Or just give up on walking for a little while? This channel is a lifesaver either way!
Hey man how is your pttd going? Lets link up Tyler McCaig on fb or whatever.
Thanks so much for these exercises that you post on your YT channel! I must be weird though, because they work for me when I do them on the opposite side (the right, not the left). As long as they work, I guess!
I'm in shock cause I've just tried it along with your other exercise and my lower back pain is gone ?? My mind is blown
You had lower back pain in both sides or just one?
@@adamchmelovsky9941 both sides
I'll be honest that I haven't deep dived on your channel but just getting INTO this position is doing a lot!
So grateful for these videos, when I first try this exercise I can't get my right foot to fall flat to the wall. It wants to curve outwards down to the floor :(
It means the right foot is living in a state of "supination". That's completely normal. You need to push the arch of your right foot into the wall a bit.
I hope you find a better video editor or you learn it yourself. And your channel grows and makes you rich. Love your passion, love your videos please never stop❤
People in the third world needs you e.g:- like me.
Is it normal to release emotions from this exercise ?because I felt sad after doing this
WHat am I doing wrong if I feel my left calf worked just as much if not more than my left adductor?
And are there tests to make sure that you fit in this left AIC Right BC pattern before just moving into these wonderful exercises?
I’m sorry, but I’m just wondering why this exercise is specific to the left adductor. Does the left side develop unique problems? This is helpful because my left hip and adductors are my problem side.
if your a pec, do you do it on both sides?
Brilliant though these videos are if you could team up with someone who could produce a computer generated skeleton that could show us the compensations that occur as you move would, I think, take your channel to a whole new level. Excellent as always though, ,London Uk
Thank you for your clear teaching. Can you please tell me how many times to do this exercise with the leg and how often? I have tried this several times and can feel my hip adjusting with a bit of soreness afterwards. I have struggled with this for years, so I realize it could take some time to adjust. I also know my breathing was too shallow. I appreciate a response.
I wanted to expand my left thanks doc
I could feel a cramp in my inner left pelvis !!!
I need to do this technique but I have trouble when I lay down on my right side. My right arm and shoulder position causes my spine to rotate my cervical spine and my atlas rotates out of position. Is there any technique other than laying on my right side that can accomplish all the goals of this technique?
neil, first off i just wanted to say thank you for your channel and everything you do. i have been following your beginner program for a couple weeks, trying to get better at the 4 exercises... how many sets do you recommend for each? i have been doing 2-4 about 5 days a week
3 or 4 sets of five breaths.
@@NealHallinan thank you and sorry for spelling your name wrong! LOL
So what effect does bowed legs have on this? Starting to wonder if legs are cause is neck and back pain .
Ooooh. I crossed my right leg over left at the ankle and tried to I pull my knee down... realize im just pul)ng my right hip capsule back further... i lean back thinking of pulling back on left hip socket and rotation of spine from head to butt with legs as extention and my left hip released some!
hello neal, this is a powerful technique, thank u. i do feel the left aduuctor- but also the left glute is firing (which is not good. right?)- what's your advice?
Depends on where you are feeling the left glute. Perhaps your posterior hip capsule is tight. Either of these positions could help.
th-cam.com/video/fyy15sxUfhA/w-d-xo.html
th-cam.com/video/n4kOm8BiHaI/w-d-xo.html
You say to close the left side and open up the right then you said it allows you to open up the left side?
What if you have pain in the groin when trying to pull the left leg back? I can only do 1cm or so, it really feels stuck.
Is it important to do these exercises with shoes on?
I dont want to get ahead of myseld, but my right SIJ feels much better after doing this.
Man this exercise drive me insane 😭 I can lay down and do it perfectly one day and feel that adductor being worked, then the next day I feel literally nothing correctly even though my understanding of all the steps and details hasn’t changed. Feels like I just get lucky some days.
When you are "sensorily challenged" that's how it goes. I've been through that many times over the past 10 years (first 7 out of those 10, actually)
Hey Neal just saw your example beginner program on yr website, just did the suppine 90 90 for 2days and i feel much better than the begining
I'm wondering how many times should i repeat the exercises !?
you could do it twice a day for 3 sets of 5 breaths.
Thanks for your videos Neal. Is it normal to feel left ab wall engaging when doing this or am I making a mistake?
It certainly could engage if breathing is unrestricted. On the other hand, sometimes people feel the left abdominal wall in a "compensatory" way, which isn't desirable. The only way to know would be through testing. If tests get better, things went well.
It took me 25 minutes of trigger point release to remove my “brick wall”:
Left Glute max; left glute medius; everything around the left sit bone including the left obturateur internus (that was awkward to get to); and all left hip adductors - with the little pectineus being the key. Yay!
Thanks for all the insights - it’s the details that make or break.
To be more accurate the glute muscles were the brick wall, but the latent trigger points in the adductors were tender and causing weakness and dysfunction. I’ve gone and done so one thing else for a while and gone back straight to the right side lying exercise and had no brick wall and no trigger point resurgence. It seems the trigger points in the left adductors have fully switched off for the first time since I’ve been aware of them (11 months at the very least).
@@mogbob7336how did you release left adductor trigger points? By massaging it?
Once you get used to recognising which trigger point is super-tense and/or active you can gently massage it and quickly calm it down. But if not sure, there’s quite a few main trigger points in the adductor groups, and trying to find the one or ones that are acting up - it’s time consuming.
A reciprocal inhibition technique will probably be more effective. I’ve come across the “ Supine Hooklying Adductor Magnus Inhibition” which might work for all the adductors.
I used to have adductor problems walking uphill and needed to address them there and then, so I would get myself in a standing supported position, tail tucked, and then bend the L knee to raise left foot off the ground and engage L hamstrings, then (slowly!) abduct the left leg while exhaling. With enough repeats I usually got it sorted. This also helps inhibit the L quads at the same time. You can add in a (gentle!) external rotation to calm the L TFL. Just play around a bit.
The left Pectineus was sometimes problematic to the point of a crippling inability of my left leg to weight-bear - for this I used trigger point massage high up in the triangular dip at the very top of the inner thigh.
@@mogbob7336 when doing the left adductor technique, is it good when feel left adductor cramps? I think its because it was weak and i activated it after long time
Yes cramping in left adductor during the pullback exercise is GOOD, quite right you’re strengthening it. The L medial hamstring, L anterior gluteus medius and left IC adductor are weak from disuse, and have become somewhat neurologically disconnected.
There is an alternative version to the adductor pullback you can use to check your progression with your left AF/IR function and left anterior gluteus medius function. Instead of the pullback you keep L knee on ball and carefully raise the left foot by internally rotating L femur…
If you’ve not seen it yet there’s a handy (if somewhat cryptic in its shorthand!) document on the web called “Avoiding initial pitfalls in the management of the patient with FA instability”. It’s useful for understanding your progression, but it’s aimed at PRI therapists rather than patients.
Hi, one day my left hip became lower than my right and now my right is an inch or more higher than the other one. I went to the chiropractor, had an x-ray, and found out I have a slight misalignment of the base of my spine and that it is tilted to the left. Could you tell me what I should do?
Honestly your description doesn't give me enough information to give any recommendation. You can try the exercise in the video. If it hurts, don't do it.
But how can we work on the posterior mediastineum expansion? I can't find something in this video.
All Fours ZOA exercise.
Are you supposed to maintain the adductor "squeeze" on the ball throughout the remaining inhales/exhales after the first exhale, or release it and concentrate on the pullback with the following inhale? Hopefully that made sense.
You can really do it either way. However I wouldn't let go of the pressure completely.
@@NealHallinan Maintaining some of the pressure is what my muscles want to do by default, so that's awesome. Thank you so much for all of this information you are sharing with us.
@@craftyninjacat You're welcome.
When I do this I feel like it's beginning to "wake up" my kind of numbed out inner left groin/pelvic floor - though it's hard to get my adductor activated to do so.
Is this consistent with PRI understanding? If so, I think I will get some online sessions with you when you're available.
Thanks so much
Have you regained left hip internal rotation?
@@ashleytaylor994 I didn't keep with these exercises. I have just been diagnosed with left adductor tendenosis, following an ultrasound I had done revealing calcification of the tendons near the pelvis. Not sure what I am going to do from here. May try sports massage, as awkward a spot as it is.
how often to do this?
I’m sorry if this question is dumb, but me personally when walking I naturally put more pressure on my left leg/hip. I also find my left side is overall stronger. I have in turn had a right hamstring which has constantly been injured. Do I do this exercises as instructed or do it with the opposite leg?
I'd only do it for the opposite leg if evaluated by a professional PRI therapist first. This video may help you understand what you are experiencing.
th-cam.com/video/9KntPsVyKYU/w-d-xo.html
@@NealHallinan thank you so much for the reply! Love ur vids
This video is enlightening and I plan to watch more of your stuff. BUT it is distracting me to see the reflection of the door in the corner of the mirror. Makes me feel like it's time to go. I could be the only one, but it's worth considering from a staging perspective.
You say breathing is the name of the game. How should I breath properly? I mean while sitting, walking. Is there a proper inhalation - exhalation technique?
Breathe through your nose under normal conditions. The PRI techniques train proper breathing so you don't have to consciously think about it during daily life.
@@NealHallinan When I breath unconsciously now my ribcage goes up.Could you tell me this is normal or it is a sign of dysfunction?
Could you make one for the R scissor slide mistakes?
Do you mean lying on your left side and sliding your right knee back?
Neal Hallinan I am pretty sure it'd be the right leg forward!
Through doing these exercises I've noticed that I have an extremely stubborn pattern where I like to engage my right neck/upper traps which then triggers my whole right lateral side (QL, obliques etc...) and then it passes over to the left side and and fires up left hip flexors (this of course opens up the entire left side and tilts the pelvis forward). This basically happens anytime I move forward or project my weight forward. From how you explain it this sounds like a textbook case of the dreaded left AIC pattern you talk about.
It feels like if I could keep that neck relaxed it wouldn't spiral out of control into this pattern but it's really stubborn. Does that sound correct?
That's exactly it. Good job! What you just wrote took me years to understand.
So now the question is, why does your neck keep kicking in to help you breathe?
When I hear "neck" I think "feet" and "grounding". Can your body "sense" your bodyweight properly on the left side?
Can you stand with 90% of your bodyweight on your left leg (left foot slightly behind the right), sensing your left heel, with an unlocked knee, with your left hand hanging slightly lower that your right hand (to make sure your upper body is in the left hemisphere) and breathe.
If you can, your right neck will turn off because it has no choice. But if your brain doesn't "sense" the ground under your left foot, or doesn't sense compression of your left hip joint.....the right neck won't shut off.
@@NealHallinan Can you make a video demonstrating the excercise you described above?
@@nelsonavila2573 It's demonstrated in the last part of the video.
@@NealHallinan Then thanks again
Have you regained left hip internal rotation?
Ver y very interesting! Thank you! Can you answer me what is “A -F- I-R ” that you say at 0:55minute? THANKS. BYE FROM SPAIN.
I probably say “left AF/IR”. It’s the movement needed at the left hip/femur. It’s mentioned in many videos. I have a video called “what is Left AF/IR” or something like that
@@NealHallinan thank you very mucho. I will see that video! Thanks
Its weird how much of this stuff i did naturally as a kid.
how many inches diameter about is that ball? four?
3-5 inches is what is recommended.
Are we supposed to feel our left outer hip as well?
It's possible. But it shouldn't feel like a cramp.
Are we need to activate right iliopsoas and right rectus femoris in the left aic right bc pattern? Sorry for my bad English :D
Yes, but if you look at the right glute max exercise (left sidelying right glute max) when your shift your right knee/hip forward, that is engaging those two muscles, so you generally don't have to do any specific exercises for them.
Thank you for answer mister Hallinan. And one question, for getting left hip Af/Ir we also need left anterior glute medius activation,with right sidelying left glute med exercise? Not only right sidelying left adductor pullback. I am true?
@@khachaturdavtyan5144 Yes, the left adductor, left hamstring, left internal obliques, and left anterior glute medius all work together to get left AF/IR and to stabilize your leg/pelvis in that position.
@@NealHallinan so what left anterior glute exercises are there? or do we just reverse the glute exercise?
My left ad almost cramped up the first time I did this
my left adductors also feel very sore which is strange since I thought they wouldn't since they are under-active
Yes, that happens. It's uncomfortable. But if it's more "crampy" than like a muscle working, you may need posterior ribcage expansion (all fours left ZOA exercise on my website)
Hi dr
Should you stop 3 seconds after each exhalation?
Yes, you can do that.
@@NealHallinan thanks
One thing that always confuses me.. When the pelvic rotates left the torso goes right and vise versa right? but how come all the exercises I do are to rotate the pelvic back left, if the ribs are already twisted too much to the right ( as in a left rib flair ) Like, if I try to get the rib flare on the left down, does that mean my pelvic will go right, or are the ribs more independent to the spine than that? Sorry, struggling to explain what I mean, so I am unclear how much sense the question made!
When the pelvis rotates to the left, the lumbar spine also rotates to the left. The mid to upper spine/ribcage is the part that counter rotates back to the right.
However, it's important to differentiate between spinal "orientation" and spinal "counter-rotation". We talk more about ribs than the spine since it is really ribcage dynamics that drive spinal rotation and orientation.
You have two hemispheres, a left and a right:
If you are truly on your left foot, your center of mass is in the left hemisphere. Your pelvis and entire spine should be "oriented" to the left with counter-rotation of the thorax back to the right. But all of this activity is occurring in the left hemisphere.
@@NealHallinan Hi Neil.
When the pelvis rotates to the left and you manage to get Left AFIR along with Left FAIR what do you do you do with respect to the right side in terms of vision (where to look), neck position or shoulder position to maintain neutrality; so that you dont enable the pelvis to shift fully to the left so you end up in Right AFIR with all the counter rotations that correspond to it.?
The reason I ask is because I feel I'm losing the connection to my right side as I may shift "too much" into Left AFIR so I am "100% heavy" on the left and 0% heavy on the right.
@@leighblithe1175 Being 100% heavy on the left side is a good thing, so I'm not sure someone can shift too much into left AF/IR.
You won't end up in right AF/IR as you shift into your left hip. Remember, you are already in right AF/IR as part of the left AIC pattern. As you move your pelvis towards the left, it actually moves away from your right leg. So this motion is like relative right leg abduction, except it's the pelvis moving away from the right leg and not the right leg moving away from the pelvis.
In regards to neutrality, you don't want neutrality during the technique. You are trying to get "all left sided" to take you out of your right sided pattern, thus establishing neutrality.
Perhaps I'm not understanding your question properly?
@@NealHallinan I understand what you mean Neil but I want to be able to switch between left and right stance because I have some "blockage" in that left mediastinum area and I have to almost force myself into left AFIR. The problem with this in my specific case is that Im then stuck partially on left and right stance but I end up "feeling" that uncomfortable blockage so would be nice to know what to do with regard to the neck/vision etc. to switch between or almost be neutral. If that makes sense ...
In a diff. Left adductor pullback video, you used the baseboard for your right foot (bottom part of the wall) and your left leg on the wall, however in this one you have equal grounding for your feet? which should i follow and what are differences???
On another note, I've also gotten really sore left adductors ever since starting your PRI techniques so I am happy this is a good sign
You want your feet flat on a wall that has no molding. My wall has molding and it's annoying because it leaves your feet uneven. There was no thought process behind it besides attempting to remove the unevenness.
Thanks for this info Neal. Quick question, Can I use this technique to stretch the posterior hip capsule? I cannot pull my left knee as much as my right. It’s preventing me from progress and I cannot reposition the pelvis, or is there a stretching exercise for posterior hip capsule and hip rotators that you would recommend? Thank you
It does stretch the posterior hip capsule, but you may need to find a stretch that specifically targets that area.
Wished you had verbally given the explanation. It's impossible to do this reading.
I only get feeling in my left hip flexor
Actually had to straighten up a little and now i feel it in left obliques and abductors
I'm happy you were able to readjusts. It's all in the positioning of the body and breathing.
I just want to know where his office is so I can come.
I'm in New Jersey, but there are PRI providers throughout the US
The inner thigh of my leg was hurting after this. Is that normal whatsoever?
It can be, yes. Some people haven’t used their left inner thigh appropriately for many, many years.
i give up lol. I am incapable of telling what the fuck i have wrong w me i’ve watched like 5 of your videos and i still can’t t tell. No one at PT has even come close to suggesting anything like this but i know it’s something of the sort here
It'll take more than five videos. Start with "The Patterns" playlist.
My adductor cramps hard when doing this one. I’m thinking that adductor hasn’t worked in years....
Mine too, it hurts so bad! I notice I stand with my feet outwards a lot, so my inside thighs and outside glutes are weak as hell. We have a tough journey infront of us :D
@@lovekittyforever interesting! I stand with my feet out too. My right foot points out, when I rotate that leg inward from the femur I notice I stand straighter and walk a lot better. Tough journey ahead for sure!!
Shit i went from 10 ir to 30 ir in left leg just 4 mins of doing this .
Already had 30 in right one
Ig the masters were right. It starts with the breath
😂🎉❤
the inside of my thigh is so sore lol
That can happen sometimes.
While I do appreciate your videos you overly elaborate to the point of confusion. Say more with less please. I feel as if I have left aic pattern( I lean to left no matter what foot I stand on). I hope I’m am right in this diagnostic? Thanks bro
Algorithm
Is it ok to still do this if left TFL is a bit active? It doesn't cramp, but I feel like it's not 100% chill as my biceps for example.
I struggle with very overactive left TFLs.
I give up,😔I can't read that fast, I have to find another teaching.
It’s a video, you can pause it.