Neal, you are a godsend. I have had right hip and groin pain for years, seen doctors, had scans, and almost had surgery on a non-existent inguinal hernia. I started yoga and light weights a few years ago, which suppressed most of the pain, but lying in bed at night my right hip was still tight and my brain just couldn't relax the area because of a sensation that I would 'fall'. The technique in your video really hits the spot.
Holy moly this is difficult but I feel I really need to work on it 😅 I cannot last a minute once the right glute starts to burn amd I think the right TFL starts to ache. I have chronic right piriformis atrophy and I think this is related to why my right glute have not been able to turn on. Wish I had found your material years ago but grateful to have the opportunity to improve alignment the proper way now after over a decade of the musical chairs game that led nowhere. Your blog is making sense but it's feeling it all at once for a fraction of a second that light bulbs are going off on what has not been right at all!! Thank you for sharing and showing!! 🙏 Going to study and maybe find a PRI therapist locally to speed up rehab!
Hi Neal, thanks for the video. I'm working remotely with Dan from PRI, along with my physio in person, for my patho PEC pattern. Dan just gave me this exercise, so it's great to be able to find some extra video guidance on it since it is so challenging. Very hard for me to not feel it all burn in my right guad instead of glute. Hopefully with more practice I can get there. We have tried a few other things for me first but I just haven't gotten on track still. I feel like a totally lost cause but will keep trying nonetheless!
Much clearer than your other video. The adductor one is also hard to get all the points of alignment/shape correct so a multi-angle remake would be welcome.
@@NealHallinan I think it's hard for me because I can't round my back very well. I get a really strong contraction on my right side but my left is so opened up that I can seem to close it down. When I pull back with the adductor it makes it even harder to keep the rounding. Any ideas on that?
Really need help with activating the glute medius/ mininus. Any videos on this? i can't find them.. a link would be appreciated. I'm dealing with hip bursitis probably due to my glutes not working properly and putting pressure on the TFL and IT band which then irritates the bursa. thanks so much.
When you say we have to feel the right arch, do you mean to push the right arch to the left foot in order to externally rotate the right knee to finally feel the right glute or just feel the right arch against the wall?
Hi Neal, tell me please: should I push my right leg INTO the wall while lifting my knee up, or should it be just a slight contact of the foot with the wall (the main focus is on the abduction of the right leg as I'd do it in Clamshell exercise) ?
Whatever you have to do to feel it. Right arch has to be sensed. Without the right arch, abduction is meaningless to the brain and you'll just use your back.
So the block is forcing the left leg into adduction and we are trying to get abduction in the right leg feeling the arch. So we are essentially emulating the walk. Correct?
Yes, all PRI techniques simulate a phase of gait that we struggle with: the transition stage: "right toe-off" and "left heel strike" and the left stance right swing phase.
Neal Hallinan you have really helped me a lot physically and psychologically as well. Have been following your videos for 2 years now. My back pain is way better. Getting stronger again. But everyday i have to train left hams again to perform correct gait cycle. But thanks a lot for everything. Thought of letting you know.
Hi Neal! When you have time, would you be willing to demonstrate a technique on helping tight quads? 🙏🏼 For years my left patella has been, not moving in the groove smoothly , particularly when going from bent leg to straight. Feeling of being pulled outward . right kneecap does not do that. ...Could you create a video on techniques to Help kneecap glide in the groove smoothly.? I would appreciate this greatly . when trying to sleep &when sleeping on side and go to straighten leg , that’s when left kneecap , moves out of place , happens throughout the night . It disrupts healthy sleep. Lyn
Tight quads can be stretched. However, tight quads may also be an indication of lack of internal rotation/adduction of the left leg by the appropriate muscles (the adductors). Unfortunately, there are too many potential factors to give any good recommendations. Does your upper and lower leg seem to be aligned?
Neal Hallinan Somewhat ,I feel, my upper and lower leg is aligned. my hip feels like it’s tilting down on the left side again or could be just a tight muscle . My hips do not feel level when I walk ,again. My gait is affected. it’s painful . because I feel it certain parts of my body Lyn
Can the right hamstring kick in in this movement or should it be completely turned off? I can feel some part of my hamstring is tense during lifting the knee...
Watching your videos now, I broke my ankle many years ago and ever since had back problem, never connected it with my ankle loss of flexibility and feeling of the ground. Thank you! Btw do you recommend barefoot shoes?
Neil , dose the right arm has to be on the floor ? wont be better if you actually put it on the right glute max to reinfoce that mind muscle connection with hand sensorial feeling? And also helps to bring the shoulder in the anterior portion where its more stable ?
Good question. It's on the floor to engage the right tricep and lower trapezius. You won't feel them necessarily. The exercise simulates late right stance/push off when the glute pushes you right. At this point the right shoulder is flexed.
Are you pushing with your right hand or is it just placed on the ground? I have been doing it for months and it is still extremely hard to push my left hip into the ground! One day I feel my left oblique and one day i dont.
I’ve had sciatica pain. MRI stated no herniated disc. Been told it’s most likely piriformis syndrome in my right leg. Will these exercise help get rid of it. I’ve tried pigeon stretching but makes the pain worst. The pain is located in the right glute and goes down to the ankle and heel.
Hi Neal, I am Sabrina and I am a Patho pec. Doing this exercise, my right foot extrarotate and my pronation is more difficult. I had the opposite result than the one who I was searching for. Why this happened? What did I do wrong? Thank you so much for your wisdom and your dedication to others.
Sabrina, there really is no way for me to know why you did't get the right result. There are so many possibilities. I will say that patho PECs are very complicated sometimes and can have difficulty using the right glute without proper guidance.
Yes for both. But we don't have much control over the illiacus. The right glute exercises and left adductor exercises are used to turn "off" and "on" the illiacus.
Hi, my right glute max is much stronger than my left whereas my right hamstrings are much weaker than my left ones (tested by manual muscle testing by two physios). Would it be useful to do that exercise for the left glute max?
You could try it but to be honest, it may just reinforce the pattern we are trying to get people out of. In regards to testing, PRI is testing the position of the pelvis. That position will influence the findings of strength tests. A muscle may test as strong because it is being used for years in a compensatory way. Once the pelvis position is neutral, you discover the muscle is actually quite weak.
Is there any way to shut down left glute in this exercise? I had some really good results with it (I felt the right arch and the right glute from the beginning, and my pelvis started to shift side to side after the first training session), but after two weeks I feel mostly left glute. I'm not sure if it's right. I'll review your videos and check my form, but maybe you have some advices.
Neal, I tried the more difficult version of this that you mentioned in the text - raising the left knee off of the floor. It took a few tries before I could do it. Later I think I accidentally replicated it in a different way - got both right glute max and left adductors working together…Lying on back, knees bent feet flat on floor. Back flattened. Start breathing pattern. Lift left foot off of floor. Adduct then abduct both legs simultaneously and repeatedly like opening and closing a book. Would appreciate your thoughts - if I’m just better sticking with the static version. Merci.
@@NealHallinan Would an ankle weight or light manual resistance work better? would using a band encourage the bottom left knee to also resist/aBduct,etc. at the left hip instead of aDduct,etc. at the left hip? Also Can I add aDduct at left hip by lifting the bottom left knee slightly off the ground/floor (similar to a Right side lying left IC ADductor Pulllback and press left knee down / use IC ADductor to aDduct at left hip when I'm lying on my right side? Just combining both actions )
@@arisuiskind949 I think a band is a better idea. Even though we train the left leg more in adduction, the left leg does need to abduct, at some point, out of the left AF/IR position to push us out of left stance, so it's ok for it to abduct against the band. You'll feel your left glute medius. What we don't want is left leg abduction *when not in the left AF/IR position*. We do want left leg abduction *from the left AF/IR position*. Hope that makes sense. Yes, you can lift the left knee. It's the Sidelying Knee Towards Knee.
@@NealHallinan Thank you for the reply. So I had seen it before. Also Isn't the left anterior glute med. either from a straight position at hip or if bent at hip in about 90 degrees like this more from pushing with the left heel including not just into the wall but down towards floor than moving /pushing to aBduct the left knee at the left knee when the hip is bent about 90 degrees ? (Obviously when we go from left stance we do want left aBduction to move body to the right)
Hello Neal, From 11 secs to 31 secs: You are showing your BACK but there is NO BLOCK UNDERNEATH YOUR FEET. From 32 secs onwards: However from 32 secs onwards the BLOCK APPEARS. What's going on? How HIGH should the BLOCK be? Kind regards, Afzaal
Neal, you are a godsend. I have had right hip and groin pain for years, seen doctors, had scans, and almost had surgery on a non-existent inguinal hernia. I started yoga and light weights a few years ago, which suppressed most of the pain, but lying in bed at night my right hip was still tight and my brain just couldn't relax the area because of a sensation that I would 'fall'. The technique in your video really hits the spot.
Holy moly this is difficult but I feel I really need to work on it 😅 I cannot last a minute once the right glute starts to burn amd I think the right TFL starts to ache. I have chronic right piriformis atrophy and I think this is related to why my right glute have not been able to turn on. Wish I had found your material years ago but grateful to have the opportunity to improve alignment the proper way now after over a decade of the musical chairs game that led nowhere. Your blog is making sense but it's feeling it all at once for a fraction of a second that light bulbs are going off on what has not been right at all!! Thank you for sharing and showing!! 🙏 Going to study and maybe find a PRI therapist locally to speed up rehab!
Bonjour right glute max - lovely to feel you again after all this time!
Hi Neal, thanks for the video. I'm working remotely with Dan from PRI, along with my physio in person, for my patho PEC pattern. Dan just gave me this exercise, so it's great to be able to find some extra video guidance on it since it is so challenging. Very hard for me to not feel it all burn in my right guad instead of glute. Hopefully with more practice I can get there. We have tried a few other things for me first but I just haven't gotten on track still. I feel like a totally lost cause but will keep trying nonetheless!
Much clearer than your other video. The adductor one is also hard to get all the points of alignment/shape correct so a multi-angle remake would be welcome.
The adductor is pretty straight forward, I thought. 90/90 lying on your side.
@@NealHallinan I think it's hard for me because I can't round my back very well. I get a really strong contraction on my right side but my left is so opened up that I can seem to close it down. When I pull back with the adductor it makes it even harder to keep the rounding. Any ideas on that?
Really need help with activating the glute medius/ mininus. Any videos on this? i can't find them.. a link would be appreciated. I'm dealing with hip bursitis probably due to my glutes not working properly and putting pressure on the TFL and IT band which then irritates the bursa.
thanks so much.
Excellent explanation of this exercise.
Hi Neal. I feel this in my piriformis and not really my glute max. Any tips or tricks?
I find it a bit challenging as I'm sliding around like crazy on the floor trying to do it. 😅 I guess I need a grippy surface to make it work.
What's the best way to sleep if have this issue?
what is the purpose of lifting the feet in this exercise?
When you say we have to feel the right arch, do you mean to push the right arch to the left foot in order to externally rotate the right knee to finally feel the right glute or just feel the right arch against the wall?
Hi Neal, tell me please: should I push my right leg INTO the wall while lifting my knee up, or should it be just a slight contact of the foot with the wall (the main focus is on the abduction of the right leg as I'd do it in Clamshell exercise) ?
Whatever you have to do to feel it. Right arch has to be sensed. Without the right arch, abduction is meaningless to the brain and you'll just use your back.
Thank you, very helpful ❤️❤️
what is the purpose of the block?
I think the block is just to relax the other leg
wow. This is more brutal on the glutes than it actually looks. My right glute was on fire.
Mine was literally shaking and quivering when I first started doing this exercise. Hoping that’s a sign I did it right
So the block is forcing the left leg into adduction and we are trying to get abduction in the right leg feeling the arch. So we are essentially emulating the walk. Correct?
Yes, all PRI techniques simulate a phase of gait that we struggle with:
the transition stage: "right toe-off" and "left heel strike"
and the left stance right swing phase.
Neal Hallinan you have really helped me a lot physically and psychologically as well. Have been following your videos for 2 years now. My back pain is way better. Getting stronger again. But everyday i have to train left hams again to perform correct gait cycle. But thanks a lot for everything. Thought of letting you know.
What happens wen your feet womt go on the wall like that though?
We performe posterior pelvic tilt doing this exercise?
Holy shit my glute is on fire after this, i did not expect this to burn more than heavy weight hip thrusts
Hi Neal! When you have time, would you be willing to demonstrate a technique on helping tight quads? 🙏🏼
For years my left patella has been, not moving in the groove smoothly , particularly when going from bent leg to straight.
Feeling of being pulled outward .
right kneecap does not do that.
...Could you create a video on techniques to Help kneecap glide in the groove smoothly.? I would appreciate this greatly .
when trying to sleep &when sleeping on side and go to straighten leg , that’s when left kneecap , moves out of place , happens throughout the night . It disrupts healthy sleep.
Lyn
Tight quads can be stretched. However, tight quads may also be an indication of lack of internal rotation/adduction of the left leg by the appropriate muscles (the adductors).
Unfortunately, there are too many potential factors to give any good recommendations. Does your upper and lower leg seem to be aligned?
Neal Hallinan Somewhat ,I feel, my upper and lower leg is aligned.
my hip feels like it’s tilting down on the left side again or could be just a tight muscle .
My hips do not feel level when I walk ,again. My gait is affected. it’s painful .
because I feel it certain parts of my body
Lyn
Why do I also feel my hamstring?
Try shifting your right knee further forward.
Can the right hamstring kick in in this movement or should it be completely turned off?
I can feel some part of my hamstring is tense during lifting the knee...
It should stay off. Try shifting your right knee further forward.
Watching your videos now, I broke my ankle many years ago and ever since had back problem, never connected it with my ankle loss of flexibility and feeling of the ground. Thank you!
Btw do you recommend barefoot shoes?
Neil , dose the right arm has to be on the floor ? wont be better if you actually put it on the right glute max to reinfoce that mind muscle connection with hand sensorial feeling? And also helps to bring the shoulder in the anterior portion where its more stable ?
Good question. It's on the floor to engage the right tricep and lower trapezius. You won't feel them necessarily. The exercise simulates late right stance/push off when the glute pushes you right. At this point the right shoulder is flexed.
Are you pushing with your right hand or is it just placed on the ground? I have been doing it for months and it is still extremely hard to push my left hip into the ground! One day I feel my left oblique and one day i dont.
I’ve had sciatica pain. MRI stated no herniated disc. Been told it’s most likely piriformis syndrome in my right leg. Will these exercise help get rid of it. I’ve tried pigeon stretching but makes the pain worst. The pain is located in the right glute and goes down to the ankle and heel.
They can help, yes. I can't say they are all you need, though.
Hi Neal, I am Sabrina and I am a Patho pec. Doing this exercise, my right foot extrarotate and my pronation is more difficult. I had the opposite result than the one who I was searching for. Why this happened? What did I do wrong? Thank you so much for your wisdom and your dedication to others.
Sabrina, there really is no way for me to know why you did't get the right result. There are so many possibilities. I will say that patho PECs are very complicated sometimes and can have difficulty using the right glute without proper guidance.
Hello mister Hallinan, can weak left iliacus prevent to get left AF/IR and tight right iliacus prevent to get right AF/ER?
Yes for both. But we don't have much control over the illiacus. The right glute exercises and left adductor exercises are used to turn "off" and "on" the illiacus.
Thank you Mister Hallinan for answer.
Should I feel my right quad activate?
No
Hi, my right glute max is much stronger than my left whereas my right hamstrings are much weaker than my left ones (tested by manual muscle testing by two physios). Would it be useful to do that exercise for the left glute max?
You could try it but to be honest, it may just reinforce the pattern we are trying to get people out of. In regards to testing, PRI is testing the position of the pelvis. That position will influence the findings of strength tests. A muscle may test as strong because it is being used for years in a compensatory way. Once the pelvis position is neutral, you discover the muscle is actually quite weak.
Is there any way to shut down left glute in this exercise? I had some really good results with it (I felt the right arch and the right glute from the beginning, and my pelvis started to shift side to side after the first training session), but after two weeks I feel mostly left glute. I'm not sure if it's right.
I'll review your videos and check my form, but maybe you have some advices.
How r u now?
Neal, I tried the more difficult version of this that you mentioned in the text - raising the left knee off of the floor. It took a few tries before I could do it.
Later I think I accidentally replicated it in a different way - got both right glute max and left adductors working together…Lying on back, knees bent feet flat on floor. Back flattened. Start breathing pattern. Lift left foot off of floor. Adduct then abduct both legs simultaneously and repeatedly like opening and closing a book. Would appreciate your thoughts - if I’m just better sticking with the static version.
Merci.
PLEASE IGNORE - I found the answer in another article. Stick to the PRI methods!!
The center/tip for push-off
Hello, do you need a brick under your feet as shown in the video? I'm confused
Been trying this for a year now. Never felt the glute
My sciatica on my left side prevents me from doing this :(
If you are in the US, find a PRI therapist. There are many positions that can be used to get a right glute back in your life.
hi neal can i also do exercices for the right glute max with resistance bands`?
You can add a resistance band for this exercise.
@@NealHallinan Would an ankle weight or light manual resistance work better? would using a band encourage the bottom left knee to also resist/aBduct,etc. at the left hip instead of aDduct,etc. at the left hip? Also Can I add aDduct at left hip by lifting the bottom left knee slightly off the ground/floor (similar to a Right side lying left IC ADductor Pulllback and press left knee down / use IC ADductor to aDduct at left hip when I'm lying on my right side? Just combining both actions )
@@arisuiskind949 I think a band is a better idea. Even though we train the left leg more in adduction, the left leg does need to abduct, at some point, out of the left AF/IR position to push us out of left stance, so it's ok for it to abduct against the band. You'll feel your left glute medius. What we don't want is left leg abduction *when not in the left AF/IR position*. We do want left leg abduction *from the left AF/IR position*. Hope that makes sense.
Yes, you can lift the left knee. It's the Sidelying Knee Towards Knee.
@@NealHallinan Thank you for the reply. So I had seen it before. Also Isn't the left anterior glute med. either from a straight position at hip or if bent at hip in about 90 degrees like this more from pushing with the left heel including not just into the wall but down towards floor than moving /pushing to aBduct the left knee at the left knee when the hip is bent about 90 degrees ? (Obviously when we go from left stance we do want left aBduction to move body to the right)
Also thank you for clarifying the placement of the right hand and reasons for that.
Doing this today....
Hello Neal,
From 11 secs to 31 secs:
You are showing your BACK but there is NO BLOCK UNDERNEATH YOUR FEET.
From 32 secs onwards:
However from 32 secs onwards the BLOCK APPEARS. What's going on? How HIGH should the BLOCK be?
Kind regards,
Afzaal
Use a yoga block or rolled up towels.
I tend to feel more my psoas and not at all my glutes
Jos Cobussen that means you aren’t turning “off” the overactive left AiC right BC pattern. These techniques aren’t simple
Why not just use normal exercises to strengthen the right glute instead of this?
I think the idea is that your body is stuck in a pattern so you need to correct that first