The BEST 3 Exercises To Fix Your Imbalanced Posture (Left AIC Pattern)
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- เผยแพร่เมื่อ 31 พ.ค. 2024
- Beginner Body Restoration Program: www.conorharris.com/beginner-...
Left AIC Pattern Video: • How To Fix A Left AIC ...
Lateral Pelvic Tilt Video: • The Best Resource On T...
0:00 The Normal Human Asymmetrical Pattern
3:36 Exercise #1
6:09 Exercise #2
11:03 Exercise #3
20:44 What To Do If You Don't Fix The Normal Pattern
great info as always. very very good word choices for the part about reminding about left aic and watching the video on AIC
Golden video! Thank you for your superb detailed instruction.
Brilliant. I was suffering from left adductor pain for over 12 months and figured it must be biomechanics issue as I hadn’t ‘injured’ it. I discovered Conor (and although I’m guilty of sometimes trying too hard), finding internal rotation of my left side/ leg, hip; the constant pain has gone and also working on strengthening a very weak left hip and leg I’m looking forward to my next 100km Ultra running on BOTH legs instead of sort of ‘dragging’ my left side along. These cue tips are GOLD and so important. Thanks! 👍
I think this video was very clear! Following the restoration program earlier and now getting help from coach Grams, I am curious to learn about typical secondary and tertiary compensations.
Hi Connor,
I appreciate the level of information conveyed in this video. About halway into the video, you talked about what muscles to work on to fix this and later moved on to the excercises. My request is, can you mention some isolated excercises that help in targeting all required muscles one excercise at a time? Because I felt these exercises are a little complex and easy to mess up without an instructor and cues.
Thanks
This dude is the goat
Hey mate great vid thank you
Thank you!
After yearsss the last one did it for me 😮💨
Hey Conor, great vid. How long do you think it’ll take to correct this pattern?
I notice my right shoulder lower than my left one and my head tilted to the right in photographs... also my eyebrows and eyes are getting out of symmetry, that is weird! I blame the schools right desk chairs writing on right hand side for that, doctors may say that someone have a " longer leg" on one side but that is incorrect.
I’ve been stuck there for 15 years I’m with you
Yes ! I can feel this shift drastically
When I try these different techniques to fix my posture I get weird neurological problems example my nose starts to leak and I get itching to different parts of body. Its like my nervous system doesnt want me to be in better posture
You might need to check into a chiropractic adjustment, because that sounds like a cervical issue which could be dangerous
i get stuff like this.. It can be seemingly really random on what happens.. I like to think im healing and reverting to normal behavior.
I simply push through it relaxed and as instructed
maybe just tight muscles irritating the nerves in the neck or the pelvis. try to relax, its hard but its important for this. you have to fix your posture to stop the symptoms, but its hard to fix the posture with the symptoms. its just going to take work and time.
On which side wehave to do this excercise on right side or left i have pbrlm with right side my right side body is stiff can someone plz help me
Hey Connor.
What is your take on opening a door with left hand, elbow and shoulder? Like a tai chi push
... I collapse when I try anymore. I do remember having issues as a kid. I forgot th strategy other than I leaned into it and somehow opened and pressed in with left foot, hip and shoulder.
Just tried it and left femur and hip pushed open and more relaxed. My left foot turned wirh knee and felt very good but stretched
@conorharris please make a video on hiatal hernia pleasseeeee.
dear do you have full body alignment course for people who can align his body by there self by seeing the videos.
Is there any exercise you have for head alignment?
Would you recommend these exercises if you have left aic pattern, but pelvic and upper body is twisted to the left?. I only have hip/groin/shoulder/neck pain on my right side. My right is more forward then my left, and i feel like i am alwas standing on my right foot. But my pelvic/upperbody is twisted to the left.
If my left obterator is still really short and tight despite your exercises for the PEC pattern and Psoas what can I do?
I spent like a decade playing OSRS in a chair and my posture is f*cked. I thought all hope was gone but thanks to connor here Im able to now unf*ck it! Life is good.
What about if left TFL activates on this exercises?
Even if the other correct muscles activate as well, such as obliques, hamstrings, adductors - if TFL also activates, is it still ok or becomesna bad exercise?
Can this apply to heirnated discs and disc disease? My right side hurts more then the right especially hips
Can someone with mild scoliosis and the same exact symmetry be helpful? To do these exercises
Is it ok to do these exercises with right C curve scoliosis
Is there also a way to modify our walking to improve balanced posture?
Excellent
First , thank a lot for your video , this exactly what I’ve been dealing with for the past 5 years.
I have a question :
Can I keep doing my workout (pull ups , push ups, squats etc..) while doing thoses posture restauration exercises ? Or should I just focus on the exercises on the video and slow down any other type of strength training ?
I hop you’ll see my question and you’ll be able to answer it.
Thanks again for your video it’s truly accurate !
Keep doing the good work you do
You got my support from Paris , France 🇫🇷 ✌🏾
In my experience for weighted exercises only do unilateral ones. Bilateral exercises with weights will only make the imbalances worse. The body will use the path of least resistance so with bilateral exercises like squats with a barbell will only make things worse. I have really bad imbalances from years of surfing and bilateral exercises made them much worse. I only do unilateral exercises these day like single leg RDL, one are suitcase deadlifts, single are gamers carries etc.
I fit Left AIC pattern but believe I also have structural - rather than functional - leg length discrepancy... any tips?
Should I do these excercises if I have had recent back Surgery? Well it isn't that recent anymore it was like 13 months ago
Conor if we are left dominant side?
Hi Connor! How much do you think Teeth and occlusion has impact on our posture? I have a crossbite and somehow a shallow palate and I recently read a few articles about this relationship which I could asses on myself. But my question would be, do I need to "fix" my teeth to improve my posture? Thanks for your rich content as always!
It does have a lot to do with it. Have you tried to bite guard? I actually need to wear a custom night guard but I’m allergic to acrylic polymers so I’ve been using a Sentinel night guard which is helpful but I still clamp on my back teeth. the deep breathing that he teaches about the flared ribs and not breathing into our left side and our upper back is a great video that has helped me a lot
Coming out with a video on that real soon
Hello sir please make a video on curved spine 😢
May I ask what kind of professional I could visit in person if I wanted to be assessed? Is it a Physical therapist with a type of specialization?
Or a trainer with a specific certification?
My left side pelvis is hiked up. Which video should I be following?
Sheesh Connor is fit
Hey Connor,
All my test for Left AIC are positive (I'm 17). I had my right outer lingament in my ancle torn 1,5 years ago and have problems with my gait since then, especially my right adductor hurts a lot and I recognised that my right obliques are a lot stronger than on the left. Sometimes I think my left shoulder is higher than my right. Sometimes I think I pull my right shoulder up to ecqualise the shoulder hight, I turn it (the right soulder) also back as well a little. My left lat is much bigger than the right and my left shoulder can easily "come over". I think my right glute med is to weak as well to hold a stabile position so I fall and turn into the right. Recently, low back-pain on the right added on that as well.
I know all that is very vague, but can you reccommend me any exercises to turn back to normal. I love to move. I pay football since I'm 5 and I am a referree as well for two years now. I just want to be able to move pain-free again, as normal as it should.
Can you recommend me any exercises or an approach how to get rid of that stuff mentioned upon. Do you have any idea why my right shoulder turns up and back as well when carrying a school bag or running or just normal walking? Could that be, because of to much rotation to the right/ a too weak right glute med?
I honestly appreciate your vids. I hope you'll read that and pls answer my question . And just btw, when should you stop doing the PRI exercises? THANKS A LOT
Best Alex
If your right adductor hurts try looking at how your feet arches are making contact with the floor. If you cant pronate properly on one foot and end up standing on the outside of your foot (mine was on the right side) then you can end up with pinching in ur hip because your never using those muscles in your leg. (Dont hold me to that last part, I dont know exactly why it happens, I just know what fixed it for me, thats my best guess.) Neal Hallinan has a great video on how to make a custom insole so the arches of your foot make contact with the floor and you can learn how to pronate again on that foot. Making that one small change completely removed any adductor pain I had almost instantly.
As for exercises just go through connors channel and find video titles that match what issues you are facing. Its a trial and error process, have fun with it!
man i am 100% exactly like you after so much research i think the problem is a weakness in the right glute medius that led to all of this so i started a routine to strengthen my glute medius i. addition to this pri exercises .
After these excercises are done Iam x2 a day for a few weeks what excercises do we then progress too ? 🤔 😊😊😊
How often ? I did them once and it felt awesome ! I could finally bend more and back bridge. But it went back alittle bit after i got sick it started stiffing again. Is this something u should do often ? Even after u feel good and the hip finally get losen ?
These are normally used in a PRI rehab program. You usually do these more basic exercises for a few weeks, every day. You then get reassessed and are typically given new exercises. The goal is to get you neutral, aka balanced as much as possible and make it so that you are able to maintain neutral with regular movement and exercise. Once neutral you go back to regular exercise and maybe have an exercise or two from PRI that you do on a regular basis for maintenance.
I appreciate your vid! but what if my right shoulder and left pelvis is lowered BUT my right pelvis is in a e.r. position and left pelvis i.r.? does it mean that i am not in a Left AIC pattern? so confused😢
There is a thing called a right AIC pattern i think. maybe look into that?:)
Sounds like there might be an extra pattern on top of LAIC.
What if I have swayback and left AIC? Is there a different approach I should take?
I’ve been doing the wrong side
Look into the pec pattern if you haven't
А є щось простіше для звичайних людей?
Is exercise #2 an isometric hold throughout the breaths cycles?
Maybe Neil’s Halinan explanation helps a little more? th-cam.com/video/vFr-ZzcLqdY/w-d-xo.htmlsi=XWl36ahdbttXpLGk
Bro where are your from one day meet you ❣️iam from Bangladesh
Exercises are A bit difficult to understand ,
If weakness in the glute/squad/ham/adductor is the issue, can’t you just train them by focusing on each specifically? Leg curl, Bulgarian squat, rdL, Copenhagen plank.
😂
I'd wish you'd explain the mechanism of these bizarre exercises. What changes are actually taking place in the body that will correct the issue? Are these strengthening certain muscles? Are they teaching us postural nuances that we're supposed to maintain throughout the day? How is being in these odds positions for 5 minutes per day going to correct the issue for the other 1435 minutes?
well said!
Yes.
the changes are reminding your brain those muscles exist. they are strengthening the muscles he talks about in the beginning. they aren’t positions you maintain through the day but positions you have to remember to be able to get in and out of to feel healthy/balanced. and yeah it’ll take a lot of work to fix the amount of time you spend in bad posture. just try your best to be on your left side as often as your right.
Because we are so right side dominant, using the right arm, shifting to the right leg, the body is oriented towards the right. This creates basic compensatory patterns which Connor describes here
@@ZDraconbornDCB " *the changes are reminding your brain those muscles exist* "
Big vague and abstract. Maybe instead of explaining what's happening metaphorically, you could explain what's happening biologically?
" *they are strengthening the muscles he talks about in the beginning* "
Are they though? These exercises aren't exactly strenuous. Building strength is difficult and typically requires great effort. These seem more like gentle breathing exercises.
Helo sir I am not understanding English language please upload Hindi also please sir help me
For me there is big mystery: why in PRI with their stated pattern glute max and med. are "weak"and "do not push" pelvis to the left. What about left gluteus medius (posterior portion), and left glute max?? Everything "fine" with them? With left ilium anteriorly tilted, instability in left SI Joint, and tight left hip flexor?? Answer: NO. I am in this pattern, but my left buttock totally not working, my left abductors are not working (by any tests). Have sacral torsion for many years, everyday endless pain...have tried classic PRI therapy: didn't help, only worsened situation (back deep muscles "off", got hyperkyphosis, ugly bulging belly, more intense pain in the sacrum, and less mobility in hips), not able to just simply walk anywhere...😞. Can anybody help here? Totally desperate...
Similar progressive deterioration has befallen me and PRI two years ago didn't work initially. I'm much better now, I've worked with Zac cupples to expand the glutes with walking wall squat and axial skeleton with many other items. Check out his channel. But I need to say I was not able to do his stuff well either at first for a long time.
I have rolled back so many compensations at this Point.
However I still slapped my right leg around and was still chronic Micro injuring daily.
Here is my latest truth. The right side one side of my body became neurologically dismembered. That is terminology from Ron Hruska himself and his recent video reasoning for the Hruska adduction test.
Second as part of this neurological shutdown my current truth is is that the diaphragm is not descending on the right side. And that's the craziest situation because your center of gravity and center of mass and the lack of compression into the ground make you feel bizarre unstable.
A couple of things were muttered to me by professionals including PRI. You need to complete one side of the gait cycle. This should have been emphasized better.
So finally just two months ago power driving my left calcaneus to the extent it will jam and rotate your sphenoid in your head that level of compressive move pushing the leg behind me suddenly magically turned on my right leg instantly it was unbelievable. I started doing Ron Hruska how to get out of a chair that was in one of his webinars series which are dense as hell but I think the PDF is on their website you should get that. Furthermore so after I saw the latest abduction video from Ron Hruska I realize the diaphragm cannot descend neurologically as the whole right side is sort of dead because of the lack of abduction, true abduction that registers with the brain. You really want the sensory points from PRI to really catalyze a moment in the brain and furthermore try to get your center of mass pushed from where it is hanging out way over to the right is what I guess and start getting it to the left it's an internal sensation around the right of your navel or below. You've got to get the neurologically activations going and get your center of mass shifted. Your belly is going out because of the raised diaphragm and back extension problem. You need to check that you're not stacking breaths. You're not fully exhaling and you keep inhaling on top of it and your diaphragms can't move and you have no more mobility or compression into the ground. I watched all of Rons videos on the mandible all the way to abduction. They can be tricky and the yield you have to sift through in each video for yourself personally. I'm getting my lower braces on this morning actually for my class 2 underbite. A classic problem as Ron. notes in his Mandibular Trusion video. I've done everything I've spent a ton out of pocket I had abdominal diastasis rectus surgery last May because my belly was so stuck out. I don't know if you're working from home and what state of tension you're in and what you look at all day but everything needs to be evaluated for what you can improve.
Also you need to do a survey that you're not systematically ignoring one part of your body to move, I was because of the pain pattern that started an avoidance thing and a process of the brain " forgetting" that was a muscle on your body.
@@ubooblyHello. Have read your comment only today. Thank you for sharing your story and information. Could you please tell, the pdf file you've mentioned- where it can be found? Postural Rest.Inst. webpage?
@@flower2394 I think literally it's called how to get out of a chair but you want to go to the partial restoration Institute website and look around there for documents and PDFs and lecture notes. Is your center of gravity pushed forward and is your rectus abdominus pulling your sternum down and controlling your movement pathologically? Sway back? Just wondering cause I'm rolling back that secondary compensation too.
Mine is so terrible my jaw and back will pop so much after doing these
Same.
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Pls add hindi subtitel
how to sleep bro i cant sleep from pain
is he bulking?
Yes
Turkish subtitles please. Thank you
are there any exercises that arent so complicated?
some cues you could use in everyday life, while walking etc
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