Thanks for watching, everyone! If you want more help with this issue (and many similar postural/movement problems), check out my Beginner Body Restoration Program: go.conorharris.com/bbr-beginner-body-restoration - If you want one-on-one help, check this out to work with us online: www.conorharris.com/online-training
I have had low back pain since I was 11 (I'm 38 now)... saw doctors and chiropractor, and I'm only now learning the real issue is probably my OBVIOUS anterior pelvic tilt FROM TH-cam. Thanks, doctors. 😅
My ballet teacher used to always tell me to tuck in cos I was doing a duck butt. I still have lbp and like you have been to lots of people. Here's to us both being able to do things soon! Pain free!
Been a sedentary person for too long and when you try to start fixing things you find a lot of issues related underneath or above your other important issues. I loved how you oriented the viewers with additional situations that may occur during the exercises
In the quiet room where fitness dwells, Lies a form, aligned, as patience swells. Side by side with gravity's pull, An isometric challenge, far from dull. Beneath the surface, muscles brace, Against the tilt, a silent chase. Anterior whispers of imbalance slight, Corrected gently in the muted light. Breath in rhythm, a focused mind, Pelvic tilt, once forward, now behind. The core engages, a firm embrace, A subtle shift to proper place. Hold the line, the tension sings, A harmony of inner springs. Strength isometric, side-lying pose, A remedy that nature knows. For every tilt from life's demand, There's power resting in your hand. Or rather, in the side that lies, Abs contracted, tilting skies. So here's to health, to posture right, To abs that hold with all their might. In side-lying stillness, find your tilt, And correct it there, with strength well-built.
I usually find sitting down without any lumbar support causes severe pain and tightness into my left QL and left thoracic area. I’ve found by sitting down and pulling my left pelvis back, activating my hamstring and adductor, causes the left adductor to start cramping, but it immediately relieves a lot of the pain. Seems to be that I’ve twisted my pelvis into a Left AIC pattern from years of one-sided rowing (twisting my body to the right). Now this is my biggest focus and just started your course. Keep up the good work!
This looks like a great exercise. Thank you. I'm a bit unclear though ... Is the more forward side on the floor?? Video is unclear on this detail. Thanks
Breakthough day!!! I tried this drill today before going on a very slow run. When the run was completed, and I transitioned to a walk, my mind was completely blown!! My hips felt sooo smooth, the psoas pain was gone. I think what I felt was that the ability to move from one side to the other had finally been unlocked after working with restoration exercises for over a year. I can pinpoint three things that may have contributed to the breakthrough: 1. The drill 2. It was my first time using the New Balance shoes instead of the Brooks outdoors (from the list) 3. I tried to avoid extension in my upper body while running, and focused on using my arms symmetrically while holding on to my left side-abs
No hate to Brooks, but I started wearing them 8 months ago and in the 8 months I've fractured my ankle and have si issues now. Probably just a coincidence. I prefer NB.
Ive seen 4 orthopedic doctors, 4 separte physical therapists, 2 LMTs, countless hole in the wall massage therapists and in 3 years, no one has been able to tell me why my daily life is hell. I started to realize it was my hip flexor/hamstring and now im sure my pelvis alignment is cooked
Conor, you are a great teacher. Want would help is if you would orient people to the POINT OF THE EXERCISE before giving all the details!! Meaning, what is the goal. Example: To strengthen the side abs on the side where the hip is rotated forward. That way, as I watch your details, I can viscerally feel how that might contribute to strengthening those abs.
@fullyadamatic that is exactly the problem. If you don’t understand why you’re doing what you’re doing, this is a waste of time. My exercises are meant to address the actual root cause, and it takes intention to do that. If you’re looking for a fix that doesn’t require thinking, my content isn’t for you.
Can do. I’m on vacation right now for the next 4 weeks so I have some videos pre-filmed set to release until then, but once I can film again I’ll do this one
Personal anecdote of someone with no medical education: I had anterior pelvis tilt and an overall stiffness of the region. I did my YT/google research, started to stretch lower back, psoas and rectus femoris. 20 minutes a day, uncomfortable but not painfull stretch. after maybe 5 days i greatly improved the stiffness. Now, when i activly push my anterior pelvis tilt away, i can feel only a tightness in my psoas, so i started focus on stretching it. My lower back and my femoris dont feel tight while pusing the hip forward. Even the mind body connection in this region strongly improved. So if you have the same problem, you might wanna try this. And maybe someone with medical expertise can weigh in on it. Cheers
Actually glute tendinopathy where hamstring inserts and ITB related issues would be a good video. But first and foremost, thanks for your wonderful help to people with injury or disfunction problems. I unfortunately have 1 leg longer than the other due to having had my leg broken deliberately by someone when I was young playing sport, and it has caused SI and L1 L2 lower back & trochanteric & hip problems all my life since it happened.
The lateral pelvic tilt video shows how to figure out which side you're lateralized towards, but is that side also the "forward" side or is it the opposite?
This was all super informative, and gave me a lot to think about in my own routines... but also I just couldn't help getting distracted by "Damn, who rocked the skeleton's jaw like that?"
Please help❤ I went through the 20 minutes video about lateral tilt and the article, I’m still missing one piece: I know by the measurements that I’m tilted to the right. Which side I need to lay on in this exercise?
hi, thank you for this useful practice and information. so if i understand right, this exercise is also beneficial for releasing a tight psoas caused by front line extention?
@@dadsfavourites62 oh that's so clever, but is it the tilted forward side or the one that's lifted up? coz his might be different from mine. Hope you feel like a genius.
Make video on shoes of PRI list and discuss them in detail...generally we as a patient gets confused regarding high, low , mid arch concepts...kindly clarify us........will guide in buying them
It's the side where the pelvis is most forward that has to be on the ground during this excersise right? It's a bit confusing and I dont want to make the problem worse
Not sure I understood how to determine which side of pelvis is going forward, even by watching the other video. I do tend to have more range of motion when rotating my upper body to the right. On the left side, I feel more limited. So isy left going forward? I'm really trying to fix the APT and this video could really help with that
Wait,which side is down during this excercise, the more fwd hip side, or the more rearward hip side? I feel like that was mentioned at some point, but watching again I cant find it. Seems kinda important, could have been emphasized and mentioned more than once.
My left side has atrophied so much from being in the left aic right bc pattern its so hard to get a feel for my left abs and oblique.. I have a weird empty feel on my left side and my balance is completely gone.. A little girl could knock me over and i weigh 100kg
Mines left dominant and I felt my right side of my body was checked out. Like I existed and bear weight only within the left side of my body. I could easily be pushed down too. I’ve used the floor and walls and door frames a ton, and tried to envision an imaginary box around my body and apply symmetrical stimulus to all sides of this box. As well as several rotational exercises. Also farmer carry waiter carry and rack carry help me too. Lighter weight overhead and heavier as position goes lower. Tons of breathing exercises.
@AlexaGuidry-ny5ol well I lifted for over 10 years like this because I didn't know what I had until it became a real bad problem and impossible to ignore.. I'm doing a lot better now.. Winged scapula on my right now is the last problem I have been left with.. I choose to only train twice a week now, could do more but don't want to fall back into a old pattern and taking days of in between gives me a chance to reset and make sure I'm as symmetrical as possible for the next session
Cerci we needs to be shifted to vertical. Lying on your side like that is too cumbersome for most people. Yes, it would be less efficient, but uptake and consistency would likely improve.
love your content. please use more practical examples instead of talking so quick, quite hard to grasp it all verbally. english is not everybodys mothertongue ;)
I have rib flare on my left side. Left rib is higher than right. But right shoulder is higher than left. And right hip is higher than left. I also am dealing with what i think could be a slipped rib at the rhomboid area on the right. So like bottom of the shoulder blade on the right. Left chest is tight. Left back is more loose. Right chest is more loose. Right back is tight. Does that all fit the left AIC pattern? I also am dealing with anterior pelvic tilt and a rotated pelvis. not sure which way. The pain is mostly on the right. Right QL,glutes, hip, SI joint area. Groin. TFL is super tight. Weak glutes. Piriformis i think is lengthened whuch is not good. I definitely have tendinopathy at multiple points, as confirmed during an ultrasound. So if i have all that pain on the right, wouldnt that mean my pelvis is rotated left, where right hip is forward and left hip is back? That would make sense if its pulling on the right and stretching my ligaments and tendons.
@@stephaniesaba7192 that makes me feel good that I'm not alone in this and neither are you. I did, in fact. At the end of the day, what I have is a sprained si joint due to injury. The ligaments are damaged. No amount of adjustment is going to suddenly heal those ligaments, as much as I want it to happen. Anything that drives blood flow to the area and rebuilds the ligaments and tendons is what needs to happen. With that said, I think getting into proper alignment will help take the pressure off of the joint, the ligaments, to give them more opportunity to heal. My pelvis is actually rotated to the right. Why? I have left hip external rotation and right hip internal rotation. I'm pushing out of my left side and pushing into my right. If you ever did sprints, usually, the push off leg is the one you feel most comfortable pushing out of. The left leg. Because my pelvis is rotated to the right, that means my sacrum is likely rotated to the right, as well. Then you have my right hip bone which is internally rotated and being pulled on by the QL which really tight because the psoas and TVA and all those core stability muscles cant do their job well to stabalizd the spine. All those imbalances are pulling and pushing and making it harder on my injured si joint. So the plan I have in place is to get the left side to move by working on internal rotation and adduction and the right side, which does move, needs work on external rotation and abbduction. That and getting shockwave treatment and seeing a MAT/MET specialist. I'm also about to see a PRI specialist to see what else can I do. I talked to one SI coach who got out of SI joint pain herself after seeing a MET/MAT specialist. That was the key for her. To train the brain to tell the body it's ok to let go of the tension. I'm fairly even side to side in the hips. The right hip hike maybe only 2mm higher rn, probably due to my QL being tight on the right side. The rotation is what I need to fix because that is probably why my left side doesnt move. The left femor and left hip are forward and the right hip is back and the right femor is probably also back. Hence, rotated to the right. Then theres the tibula internally rotated which affects my feet and hips. And my left rib is flared out, externally rotated. Right ribs are internally rotated. So my whole right side is internally rotated. And my left side is externally rotated, save for my tibula. It also explains my lateral right wing scapula. Theres a lot of meet on the bone. I will give this another 2 months and if I still am having si joint dysfunction, then I'm gonna bite the bullet and get a stem cell shot and that should do the trick and then I can work more on postural alignment and strengthening the muscles around my hips while being pain free and make sure I stay that way for the rest of my life. Have to commit to working on core and being in good shape forever. No off days. That's what it's going to take I think.
What's the strategy to get results like this to stick? I've done that exercise for hip mobility before because of a video of yours. It significantly improved my hip internal rotation like you proposed it could. But what is the point if those results fade after 30 minutes? I usually can't find a good place to lay down and something to put inbetween my legs when i go about my day.
Daily consistency and time. If they still aren’t sticking after that, it may be a problem with your foot not working with your hips properly. Or your sleep could be throwing it off. I have videos on both shoewear and sleep patterns
@@Everythinghasprosandcons I think there are multiple, but in this video its exercise 2a. It's very simple, doesn't feel like doing much th-cam.com/video/cNL72z70WGc/w-d-xo.html
I'm having a tough time.. Is the top glute suposed to be on fire while maintaining feet on the wall like that? Also not really feeling any side abs. Like at all. I'm not sure what I'm supposed to feel, but short of doing a sort of "side crunch", I'm not sure how else to actually feel anything.
First of all, thank you so much for sharing your info and knowledge with others! I have only one question - how can you work on activation the same muscles in longer state? such as standing? 90-90 can be progress till standing position?
This is a great exercise, my lower back always feels heavy no matter what stretching and yoga I do, and I noticed my body have the same shape as the thump nail picture, so I did the excersie once. I felt immediate relif in my lower back I never felt it before. It feels great.ans standing felt easier. THANK YOU VERY MUCH FOR THE VIDEO But I wonder how many times I have to do this exercise, and how long should I keep in the position in the exercise to keep the results?
What is it called when your sternum and rid cage are being pulled down(opposite of rid flare)?? I can’t get air(expansion) in my up chest and back. Pls help‼️
Is there kyphosis in your back a curve in the upper spine between shoulder blades. Are your arms like Mr burns from the simpsons can you rotate your shoulders back and squeeze your shoulder blades together. Sometimes a vertebrea goes out of line in your shoulder blades which makes your whole top body fall forward. There are two exercises I know if you have thus but if you have kind of disc or osteoparosis then be careful and don't take my advice in case you hurt yourself. One is putting your back against a wall lightly bending your knees and putting your shoulder blades flat against the wall and your arms bedn at the elbow and arms out at a right angle from shoulders and the forearms are parallel to your head. Keep your knees bend and relaxed. Another is doing the same butt lying on the floor and just relaxing into that position. If you cant do it don't force it. Just go as far as you can. Your arms may be lower or not touch the floor. You can while lying on the floor help your scapula touch the floor by taking your arms out straight and letting the shoulders fall to the floor raising the shoulders forward again and letting the arms and shoulders fall to the floor in a straight line. This might highlight pain in your upper back so go gently. Another one is lying on the floor with your hands next to your face and raising your head and neck up to look ahead of yourself say at the wall. And relaxing the whole rest of the back. This can also highlight where there is something pulling and you can then massage it out by rolling on a rolled towel or soft ball or hard ball whichever you like. And then try again to see if it has released. This movement helps the muscles that open the chest. Sometimes you can have tightness in the chest armpit that keep the shoulder sforward and down. Massage can help that and rubbing magnesium hope that helps. Not sure if that's your issue but that's what was causing mine and I have improved so hopefully it helps you too. Don't hurt yourself tho. If it feels very bad please don't do it.
So which side is down? My hip is higher on the right and that is my injured side. Lying on my right side is painful because the TFL is incredibly tight and painful. So if my right hip is higher, which side is on the floor?
Yeah I don't know why he didn't explicitly state which position the demo was on. I assume that is right side? He just called it the 90 90 instead of telling us that it was right or left side lying.
I sleep on my side and stopped using a pillow in-between my legs a few years ago. I hurt my back yesterday throwing kicks at the gym. I'm sure what to doto relieve an reverse the pain.
I have an anterior pelvic tilt which is usually associated with hyperlordosis of the lumbar spine. In my case I have a flat lumbar spine and extended thoracic spine. Does anyone know how to work on my situation? Please I am in such pain. Thank you
Hola. Can you please help me. I have L4-L5 disc bulge, T10-T11 disc bulge. I have muscle weakness main in my left leg. The weakness starts from my left buttocks going down. I do not have pain going down my legs but i do have back pain especially from sitting. Can you please help me. What exercises should i do and which should i not do. I aslo have disc bulge in C4-C6 and hernaition at C6-C7 levels. I suffer neck pain as well. I have been to physiotherapist of all sorts and i have been on pain medications. When i walk, my left leg is weak at times and i do have muscle tightness.
My left side always seems turned in during exercises and it is hard to engage my right glute. My left hip is definitely higher. It's been a struggle for so long 😢
Hey Conor - doing this on my right side has been amazing for so much of my hip issues. However, one side effect is that my right calf seems to be “on” a lot more since incorporating this exercise daily. If I’m right lateralized, do you have any idea why this would be? Is it related?
Thanks for watching, everyone! If you want more help with this issue (and many similar postural/movement problems), check out my Beginner Body Restoration Program: go.conorharris.com/bbr-beginner-body-restoration - If you want one-on-one help, check this out to work with us online: www.conorharris.com/online-training
You have no idea how much I appreciate your content. God bless. You’ve changed my whole life.
Much love ❤️ seriously
I have had low back pain since I was 11 (I'm 38 now)... saw doctors and chiropractor, and I'm only now learning the real issue is probably my OBVIOUS anterior pelvic tilt FROM TH-cam. Thanks, doctors. 😅
My ballet teacher used to always tell me to tuck in cos I was doing a duck butt. I still have lbp and like you have been to lots of people. Here's to us both being able to do things soon! Pain free!
do actual research. there's no evidence anterior pelvic tilt is correlated with back pain. pain is multi-factorial.
Same here!
Excellent 👌👍
Same same ! Since very young, 31 now. Literally youtube has learnt me more then 19 years of school
Been a sedentary person for too long and when you try to start fixing things you find a lot of issues related underneath or above your other important issues. I loved how you oriented the viewers with additional situations that may occur during the exercises
So many things that we’ve been doing wrong without even noticing
In the quiet room where fitness dwells,
Lies a form, aligned, as patience swells.
Side by side with gravity's pull,
An isometric challenge, far from dull.
Beneath the surface, muscles brace,
Against the tilt, a silent chase.
Anterior whispers of imbalance slight,
Corrected gently in the muted light.
Breath in rhythm, a focused mind,
Pelvic tilt, once forward, now behind.
The core engages, a firm embrace,
A subtle shift to proper place.
Hold the line, the tension sings,
A harmony of inner springs.
Strength isometric, side-lying pose,
A remedy that nature knows.
For every tilt from life's demand,
There's power resting in your hand.
Or rather, in the side that lies,
Abs contracted, tilting skies.
So here's to health, to posture right,
To abs that hold with all their might.
In side-lying stillness, find your tilt,
And correct it there, with strength well-built.
Damn man, a poet of modern times
LMAOOOOOOOO this is amazing, a genius!!!!!
The TH-cam comments section never ceases to amaze me.
Awesome❤❤❤❤❤❤❤
love it
there aree people who care about their health and knowledge thank you❤
Amazing exercise. It works fast. Definitely improved forward tilt pattern. I'll be doing this daily for a while. Thank you for posting Connor.
I usually find sitting down without any lumbar support causes severe pain and tightness into my left QL and left thoracic area. I’ve found by sitting down and pulling my left pelvis back, activating my hamstring and adductor, causes the left adductor to start cramping, but it immediately relieves a lot of the pain. Seems to be that I’ve twisted my pelvis into a Left AIC pattern from years of one-sided rowing (twisting my body to the right). Now this is my biggest focus and just started your course. Keep up the good work!
Glad you are figuring it out!! 🙂
I had the same issue. I hope you have been sucessful. It changes your life.
Im hooked on your videos. My back has been killin me and all your stuff helps 😢 thank God
This looks like a great exercise. Thank you. I'm a bit unclear though ... Is the more forward side on the floor?? Video is unclear on this detail. Thanks
Breakthough day!!!
I tried this drill today before going on a very slow run. When the run was completed, and I transitioned to a walk, my mind was completely blown!! My hips felt sooo smooth, the psoas pain was gone. I think what I felt was that the ability to move from one side to the other had finally been unlocked after working with restoration exercises for over a year.
I can pinpoint three things that may have contributed to the breakthrough:
1. The drill
2. It was my first time using the New Balance shoes instead of the Brooks outdoors (from the list)
3. I tried to avoid extension in my upper body while running, and focused on using my arms symmetrically while holding on to my left side-abs
That is SO great to hear. Thank you for sharing your experience and what worked for you. This will be massively helpful for other people to see
No hate to Brooks, but I started wearing them 8 months ago and in the 8 months I've fractured my ankle and have si issues now. Probably just a coincidence.
I prefer NB.
I may be a little slow, but I don't think you mentioned which side should be on the ground--the shortened one or the elongated one?
''Reversal is Red, Lapse is Blue, throughout Heaven and Earth we alone are honoured to know a youtuber like you"
Bro why do you keep reposting this comment?
That’s the first time I’ve ever heard that and I love it thank you❤
Lobotomy kaizen at it again
@@Heiscomingbacksoon7 😂
@@Loktorisx2 😂🤣
Thanks for your video , one question , which side should we lean on ? The forward pelvis one or the other ?
Thanks in advance
Exactly!
Still waiting 😢😢😢😂😂
Oh hell yeah. Didn’t know I was looking for this until I seent it. Very excite. And looks very helpful. Thank you brother✊
Very nice, I like!
@@Brad2117 guaranteed AP_Pheonix speaks more languages than you Brad.
Ive seen 4 orthopedic doctors, 4 separte physical therapists, 2 LMTs, countless hole in the wall massage therapists and in 3 years, no one has been able to tell me why my daily life is hell. I started to realize it was my hip flexor/hamstring and now im sure my pelvis alignment is cooked
you managed to do anything
Can it also correct left aic. I have both left aic and apt. Pls tell🙏
Hi Connor, what side is Trevor correcting in this video? Is that for the more common left pelvis forward version?
Bottom
@1984PCA did he actually say it or did all of us just miss it??
Conor, you are a great teacher. Want would help is if you would orient people to the POINT OF THE EXERCISE before giving all the details!! Meaning, what is the goal. Example: To strengthen the side abs on the side where the hip is rotated forward. That way, as I watch your details, I can viscerally feel how that might contribute to strengthening those abs.
Very demanding for someone getting essentially free help
Meant as constructive feedback because I admire his work so much.
Video starts at 5:49 for people who dont need the long explanations
You’re a 🤡 if you skip all the valuable information
@fullyadamatic that is exactly the problem. If you don’t understand why you’re doing what you’re doing, this is a waste of time. My exercises are meant to address the actual root cause, and it takes intention to do that. If you’re looking for a fix that doesn’t require thinking, my content isn’t for you.
@@conorharrisok, I'll watch it!
High hamstring tendinopathy Conor 🙏
fax we need dis brother 😭
Can do. I’m on vacation right now for the next 4 weeks so I have some videos pre-filmed set to release until then, but once I can film again I’ll do this one
@@conorharris Thanks Conor 👍
@@ayjay5894huh? You speaking retardanese or what
Personal anecdote of someone with no medical education:
I had anterior pelvis tilt and an overall stiffness of the region. I did my YT/google research, started to stretch lower back, psoas and rectus femoris. 20 minutes a day, uncomfortable but not painfull stretch. after maybe 5 days i greatly improved the stiffness.
Now, when i activly push my anterior pelvis tilt away, i can feel only a tightness in my psoas, so i started focus on stretching it. My lower back and my femoris dont feel tight while pusing the hip forward. Even the mind body connection in this region strongly improved.
So if you have the same problem, you might wanna try this. And maybe someone with medical expertise can weigh in on it.
Cheers
This is very very smart and helpful
I am just re adding all theses n more into my own brain 🧠 head n knowledge
Actually glute tendinopathy where hamstring inserts and ITB related issues would be a good video. But first and foremost, thanks for your wonderful help to people with injury or disfunction problems. I unfortunately have 1 leg longer than the other due to having had my leg broken deliberately by someone when I was young playing sport, and it has caused SI and L1 L2 lower back & trochanteric & hip problems all my life since it happened.
you are a genius, never heard such good explanation of apt. do you ever come to UK as i would like to meet?
The lateral pelvic tilt video shows how to figure out which side you're lateralized towards, but is that side also the "forward" side or is it the opposite?
This was all super informative, and gave me a lot to think about in my own routines... but also I just couldn't help getting distracted by "Damn, who rocked the skeleton's jaw like that?"
My sentiments exactly 💯
Please help❤
I went through the 20 minutes video about lateral tilt and the article, I’m still missing one piece:
I know by the measurements that I’m tilted to the right.
Which side I need to lay on in this exercise?
He never made this part easy to follow which is annoying
Someone else mentioned it was the bottom side. They didn't say why they thought that?
hi, thank you for this useful practice and information. so if i understand right, this exercise is also beneficial for releasing a tight psoas caused by front line extention?
Fantastic. Thanks, Connor ❤
Glad you enjoyed it!
Is the exercise walkthrough done as if Trevor’s right or left side is more forward rotated in his normal gait?
Do you know any colleagues in Australia that you could recommend?
th-cam.com/video/nMJ9N1z0RTw/w-d-xo.htmlsi=EihGFenC3FmFzl5E
He has a lot of good pri exercises and he is in Australia and might be able to help,
SO WHICH SIDE IS SUPPOSED TO BE ON THE FLOOR? THE ONE THATS SHIFTED FORWARD?
Someone else mentioned it is the one on the floor but didn't say why 🤷
@@dadsfavourites62 oh that's so clever, but is it the tilted forward side or the one that's lifted up? coz his might be different from mine. Hope you feel like a genius.
I wish you would show exercises that can be done easily from standing/sitting positions without us having to dedicate PT time with tools.
You're a true gem. I appreciate all your work
So if your left side is more forward, that's the side you put to the ground? Or is it the other way around?
Is the side with the most pelvic tilt on the floor?
I have the same question...
And still no answer. This is the key moment of the video. @conorharris pls answer!
Make video on shoes of PRI list and discuss them in detail...generally we as a patient gets confused regarding high, low , mid arch concepts...kindly clarify us........will guide in buying them
Please would be nice, just saying.
It's the side where the pelvis is most forward that has to be on the ground during this excersise right? It's a bit confusing and I dont want to make the problem worse
Excited to find this, I know I have a tilt and it is on my right, the left O feels tight and the right feels weak. Hope to fix my tilt and back pain.
wish I could come to you so you could show me this more :) a little hard to figure out if we're doing it right
Is this related to crossing my legs? I think this might help many women in particular.
Fantastique. Merci, Connor You have no idea how much I appreciate your content. God bless. You’ve changed my whole life.😘
I have a question: do we have to address the left AIC pattern or the anterior pelvic tilt first?
Trevor is ready to call it a day.
Thank you!this is Amazing.
Not sure I understood how to determine which side of pelvis is going forward, even by watching the other video.
I do tend to have more range of motion when rotating my upper body to the right. On the left side, I feel more limited. So isy left going forward?
I'm really trying to fix the APT and this video could really help with that
Hello, is there an office to set up an appointment, I am definitely imbalanced and would like to work with you.
Gonna need to try this latee
But how do you know wich hip you know you working on?
Wait,which side is down during this excercise, the more fwd hip side, or the more rearward hip side?
I feel like that was mentioned at some point, but watching again I cant find it. Seems kinda important, could have been emphasized and mentioned more than once.
Check around the 3:50 mark. It sounds like you lie on the forward side
Yes the most important info is not clearly given
Wondering the same thing
Same
04:28 - Left side forward lie on left side. Right side forward lie on right side.
If I'm right lateralized, should I lie on my right side?
My left side has atrophied so much from being in the left aic right bc pattern its so hard to get a feel for my left abs and oblique.. I have a weird empty feel on my left side and my balance is completely gone.. A little girl could knock me over and i weigh 100kg
Mines left dominant and I felt my right side of my body was checked out. Like I existed and bear weight only within the left side of my body. I could easily be pushed down too. I’ve used the floor and walls and door frames a ton, and tried to envision an imaginary box around my body and apply symmetrical stimulus to all sides of this box. As well as several rotational exercises. Also farmer carry waiter carry and rack carry help me too. Lighter weight overhead and heavier as position goes lower. Tons of breathing exercises.
Are you able to lift weights and workout like normal?
@AlexaGuidry-ny5ol well I lifted for over 10 years like this because I didn't know what I had until it became a real bad problem and impossible to ignore.. I'm doing a lot better now.. Winged scapula on my right now is the last problem I have been left with.. I choose to only train twice a week now, could do more but don't want to fall back into a old pattern and taking days of in between gives me a chance to reset and make sure I'm as symmetrical as possible for the next session
Should the side abs close the gap between the body and the floor? Sorry, I did not get that right...
Cerci we needs to be shifted to vertical. Lying on your side like that is too cumbersome for most people. Yes, it would be less efficient, but uptake and consistency would likely improve.
Will dry needling help firstly relax the muscles?
Will it help for Diastasis recti healing too??
He says at 4:30 "If I determined their left side is forward, I'm going to do this in left side lying"
love your content. please use more practical examples instead of talking so quick, quite hard to grasp it all verbally. english is not everybodys mothertongue ;)
The lying side Is the side more shifted forward?
Yes, because you want those oblique abs to activate.
Yes I think so. In left aic the left side is more shifted forward so this exercise would be useful in strengthening the left obliques
It's always the left
Can I get the same effect from doing modified side planks?
I keep looking for an easier exercise I don't like these 😂
What side is the side that should be on the floor?
Great video, how long do we do this for per session? How many times per day and days per week do you recommend?
I have rib flare on my left side. Left rib is higher than right. But right shoulder is higher than left. And right hip is higher than left. I also am dealing with what i think could be a slipped rib at the rhomboid area on the right. So like bottom of the shoulder blade on the right. Left chest is tight. Left back is more loose. Right chest is more loose. Right back is tight. Does that all fit the left AIC pattern?
I also am dealing with anterior pelvic tilt and a rotated pelvis. not sure which way. The pain is mostly on the right. Right QL,glutes, hip, SI joint area. Groin. TFL is super tight. Weak glutes. Piriformis i think is lengthened whuch is not good. I definitely have tendinopathy at multiple points, as confirmed during an ultrasound. So if i have all that pain on the right, wouldnt that mean my pelvis is rotated left, where right hip is forward and left hip is back? That would make sense if its pulling on the right and stretching my ligaments and tendons.
Did you ever figure out which way yours is rotated? My situation sounds very similar to yours
@@stephaniesaba7192 that makes me feel good that I'm not alone in this and neither are you. I did, in fact.
At the end of the day, what I have is a sprained si joint due to injury. The ligaments are damaged. No amount of adjustment is going to suddenly heal those ligaments, as much as I want it to happen. Anything that drives blood flow to the area and rebuilds the ligaments and tendons is what needs to happen. With that said, I think getting into proper alignment will help take the pressure off of the joint, the ligaments, to give them more opportunity to heal.
My pelvis is actually rotated to the right. Why? I have left hip external rotation and right hip internal rotation. I'm pushing out of my left side and pushing into my right. If you ever did sprints, usually, the push off leg is the one you feel most comfortable pushing out of. The left leg.
Because my pelvis is rotated to the right, that means my sacrum is likely rotated to the right, as well. Then you have my right hip bone which is internally rotated and being pulled on by the QL which really tight because the psoas and TVA and all those core stability muscles cant do their job well to stabalizd the spine. All those imbalances are pulling and pushing and making it harder on my injured si joint.
So the plan I have in place is to get the left side to move by working on internal rotation and adduction and the right side, which does move, needs work on external rotation and abbduction. That and getting shockwave treatment and seeing a MAT/MET specialist. I'm also about to see a PRI specialist to see what else can I do.
I talked to one SI coach who got out of SI joint pain herself after seeing a MET/MAT specialist. That was the key for her. To train the brain to tell the body it's ok to let go of the tension.
I'm fairly even side to side in the hips. The right hip hike maybe only 2mm higher rn, probably due to my QL being tight on the right side. The rotation is what I need to fix because that is probably why my left side doesnt move. The left femor and left hip are forward and the right hip is back and the right femor is probably also back. Hence, rotated to the right.
Then theres the tibula internally rotated which affects my feet and hips. And my left rib is flared out, externally rotated. Right ribs are internally rotated. So my whole right side is internally rotated. And my left side is externally rotated, save for my tibula. It also explains my lateral right wing scapula. Theres a lot of meet on the bone.
I will give this another 2 months and if I still am having si joint dysfunction, then I'm gonna bite the bullet and get a stem cell shot and that should do the trick and then I can work more on postural alignment and strengthening the muscles around my hips while being pain free and make sure I stay that way for the rest of my life. Have to commit to working on core and being in good shape forever. No off days. That's what it's going to take I think.
All of your techniques always have a strong focus on breath, how do you feel about Wim Hof/Pranayama breathing exercises?
Fantastic 🙏🏼☀️
Great address of this issues, Trevor looks faded btw, either that or the vid was recorded too early and he's sleepy lol
I'm more concerned about your patient's jaw 1:41
😂😂
😂😂😂😂
What's the strategy to get results like this to stick? I've done that exercise for hip mobility before because of a video of yours. It significantly improved my hip internal rotation like you proposed it could. But what is the point if those results fade after 30 minutes? I usually can't find a good place to lay down and something to put inbetween my legs when i go about my day.
Daily consistency and time. If they still aren’t sticking after that, it may be a problem with your foot not working with your hips properly. Or your sleep could be throwing it off. I have videos on both shoewear and sleep patterns
Can you share the other video that you mentioned? I am not sure if I understand this video instructions completely
@@Everythinghasprosandcons I think there are multiple, but in this video its exercise 2a. It's very simple, doesn't feel like doing much th-cam.com/video/cNL72z70WGc/w-d-xo.html
can i put a normal pillow between my legs in this exercise? or it must be in a shape of balloon?
please answer me
Yes, a normal sized pillow folded in half works
@@conorharris thank you very much
i appreciate your knowledge
you helped me by this exercise
thank you alot from my heart ❤️
I'm having a tough time.. Is the top glute suposed to be on fire while maintaining feet on the wall like that? Also not really feeling any side abs. Like at all. I'm not sure what I'm supposed to feel, but short of doing a sort of "side crunch", I'm not sure how else to actually feel anything.
Which side do I do this exercise on if my right side is going forward?
5:53 dude looks like he is dying on the inside lol
Omg 😂😂
😂😂😂😂 that's funny
First of all, thank you so much for sharing your info and knowledge with others! I have only one question - how can you work on activation the same muscles in longer state? such as standing? 90-90 can be progress till standing position?
This is a great exercise, my lower back always feels heavy no matter what stretching and yoga I do, and I noticed my body have the same shape as the thump nail picture, so I did the excersie once.
I felt immediate relif in my lower back I never felt it before. It feels great.ans standing felt easier.
THANK YOU VERY MUCH FOR THE VIDEO
But I wonder how many times I have to do this exercise, and how long should I keep in the position in the exercise to keep the results?
What is it called when your sternum and rid cage are being pulled down(opposite of rid flare)?? I can’t get air(expansion) in my up chest and back. Pls help‼️
Is there kyphosis in your back a curve in the upper spine between shoulder blades. Are your arms like Mr burns from the simpsons can you rotate your shoulders back and squeeze your shoulder blades together. Sometimes a vertebrea goes out of line in your shoulder blades which makes your whole top body fall forward. There are two exercises I know if you have thus but if you have kind of disc or osteoparosis then be careful and don't take my advice in case you hurt yourself. One is putting your back against a wall lightly bending your knees and putting your shoulder blades flat against the wall and your arms bedn at the elbow and arms out at a right angle from shoulders and the forearms are parallel to your head. Keep your knees bend and relaxed. Another is doing the same butt lying on the floor and just relaxing into that position. If you cant do it don't force it. Just go as far as you can. Your arms may be lower or not touch the floor. You can while lying on the floor help your scapula touch the floor by taking your arms out straight and letting the shoulders fall to the floor raising the shoulders forward again and letting the arms and shoulders fall to the floor in a straight line. This might highlight pain in your upper back so go gently. Another one is lying on the floor with your hands next to your face and raising your head and neck up to look ahead of yourself say at the wall. And relaxing the whole rest of the back. This can also highlight where there is something pulling and you can then massage it out by rolling on a rolled towel or soft ball or hard ball whichever you like. And then try again to see if it has released. This movement helps the muscles that open the chest. Sometimes you can have tightness in the chest armpit that keep the shoulder sforward and down. Massage can help that and rubbing magnesium hope that helps. Not sure if that's your issue but that's what was causing mine and I have improved so hopefully it helps you too. Don't hurt yourself tho. If it feels very bad please don't do it.
@@Padraigp👌
Hi,
Would you recommend this exercise for a left AIC pattern as well ?
Thanks a lot for sharing all this knowledge, this is gold.
What would you recommend for when someone finds their feet and legs getting tired from holding their feet flat against the wall
So which side is down? My hip is higher on the right and that is my injured side. Lying on my right side is painful because the TFL is incredibly tight and painful. So if my right hip is higher, which side is on the floor?
Yeah I don't know why he didn't explicitly state which position the demo was on. I assume that is right side? He just called it the 90 90 instead of telling us that it was right or left side lying.
All you need to know 6:02
I SEE WHAT YOU DID THERE! You got my glutes re-engaged on my right side!
I sleep on my side and stopped using a pillow in-between my legs a few years ago. I hurt my back yesterday throwing kicks at the gym. I'm sure what to doto relieve an reverse the pain.
I have an anterior pelvic tilt which is usually associated with hyperlordosis of the lumbar spine. In my case I have a flat lumbar spine and extended thoracic spine. Does anyone know how to work on my situation? Please I am in such pain. Thank you
Are there any trainers in the UK that practice these methods?
How do I contact you?
What about wanting to do the reverse to increase anterior pelvic tilt?
Very educationa. Thanks
Can I have the link to the pillow? Your buddy looks like he is fighting heaven and earth to stay awake 😂
I know my pelvis is not level and its pinching my sciatic nerve on the right side. Is this the same problem?
What side should I lay on? My right hip is higher and right leg is stronger
Could you show how to fix asymmetrical eye
Hola. Can you please help me. I have L4-L5 disc bulge, T10-T11 disc bulge. I have muscle weakness main in my left leg. The weakness starts from my left buttocks going down. I do not have pain going down my legs but i do have back pain especially from sitting. Can you please help me. What exercises should i do and which should i not do. I aslo have disc bulge in C4-C6 and hernaition at C6-C7 levels. I suffer neck pain as well. I have been to physiotherapist of all sorts and i have been on pain medications. When i walk, my left leg is weak at times and i do have muscle tightness.
You have so many videos on fixing ATP, which one would you say has the best workout routine overall?
Did this work for anyone on here? If so, how long did it take to see progress? Thanks
Tailbone video pls!
Yes!!! 😁
Yes
Since you mention *side abs* and I don't have enough space or free walls to do that, will a side plank help with this?
My left side always seems turned in during exercises and it is hard to engage my right glute. My left hip is definitely higher. It's been a struggle for so long 😢
Hey Conor - doing this on my right side has been amazing for so much of my hip issues. However, one side effect is that my right calf seems to be “on” a lot more since incorporating this exercise daily. If I’m right lateralized, do you have any idea why this would be? Is it related?
What will be your views on mewing. Do you think it’s helpful to deal with facial asymmetry and facial development.
I think the idea of it is great. But it overlooks individual tongue presentations and tongue ties