Following a serious road accident 30 years ago my hips and knees are in bad shape. PRI has been transformative in understanding my limitations and correcting them. 6 months ago I was a million miles from squatting. Today, I am almost there. I got there by sitting on an under inflated exercise ball and gradually letting my body, under support of the ball, relax into it. When my back and hips are tight and sore (which is every day at some point as I'm still learning how to correct the issues) sinking into the ball in my compromise squat position and breathing is my go to release. Hope this helps others.
I don’t understand why we don’t hear more about this type of therapy. It makes so much sense. After watching your videos, I was lucky enough to find a PRI therapist about 40 miles away. Otherwise, the next one was at least a 5 Hour Drive
Because people need the emotional repression/suppression that causes these misalignments in the first place. We need them, paradoxically, to feel safe.
I want to believe that chiro works, but I’ve come to find - twisting my low back doesn’t help the muscles in the area, it weakens them, and when I go to do something I feel a pop more often than before my first visit.
Thank you for this! I've been prescribed countless useless breathing & core exercises that simply do not work with my hypermobililty. I can do a 'natural' squat all day, but can barely breathe into my back at all. I appreciate you not just putting everyone into a one size fits all box. will give this a go.
I have a video two months ago about the hypermobility subject. I think it would further enhance your understanding of the challenges that you face, compared to the non-hypermobile indiviual.
This channel is one of the best on TH-cam. Should be part of the curriculum for kids, youth and adults in the entire western world (some nations practice Yoga and so on).
Hi Neal, you asked for a comment, so here goes. I've been watching you for a couple years now. I've been dealing with chronic back pain for 35 years due to a logging accident. Symptoms: Low right back pain that switches to the left side. Yes, I have a couple compressed discs, but that is immaterial after decades of use/abuse, as we both know. For the past four years, I've been on a journey to ease my suicidal-thought inducing pain. You have shared considerable wisdom and I'm a sponge. Back pain coupled with broken right big toe (repeatedly broken over the years) and a broken left ankle. So your PR approach was new to me when I discovered your videos. Shoes and grounding are huge! If I cannot ground, I cannot make the pain dissipate to a tolerable level. Your advice on proper squatting and avoiding extension WAS MOST VALUABLE, as I've been extending. In closing, I could write a book about my journey. I'm a 62 year-old male athlete who does long distance mountain trail running in Alaska. Last winter, I used a yoga ball to recover from my daily downhill skiing. This past winter, I skied 72 full days at Alyeska's difficult mountain. I have to stay in shape as I struggle to find relief from pain.. I'm not a quitter and have no choice to continue or kill myself due to unbearable QL and hip pain. QL pain on right side with a tight groin muscle on the left side. They compete and switch places for being king painmaker for the month. Four years later, I'm seeing hope. There are many lessons learned and you have given me a wealth of information. I certainly hope you are doing well financially, as you deserve to live a "good life" for all the help you have given to me and others.
So kind of you to share your life so openly as well as your appreciation of how much Neal has helped you. Even pointing out the length of time you’ve committed to this recent effort helps others realize that there is no shortcut…yet your deliberate choice, given the alternative, surely helps others also commit to recovery as you have, with eyes wide open. With 40 years already lived in chronic pain and surgeries- but mostly personal fortitude and trust in God- I am always relieved to see survivors who rally others! With the inspiration of people like Neal, you, my friend, can move mountains- and, likely, you unknowingly do!
Neal, you are spot on!! I am a "reformed" yoga teacher due to injuries related to hypermobility and probably just being weak. I have since turned to weight training "at every length" aka full range of motion/calisthenics and noticed how uncomfortable doing a squat with this hyperextension is, and people often cue the arched back in a horse stance too. They say it prevents "butt wink" at bottom but it just leaves my QLs feeling terrible and gives me back pain. But doing an asian squat while breathing into my back feels so good. I'm going to back it up as you suggest given my hypermobility - really hoping this helps with my anterior pelvic tilt as well and invariably my neck/shoulder pain. Been subscribed for a while but I need to check out your other videos, this information is so valuable on a lifetime's journey in our bodies. Truly, thank you!
It’s crazy how many instructors come to this point after years of teaching… we realize that textbooks are often incorrect and that the body knows how its wants to move
Wow, just now i understand my problem ! Please make more videos like this. I spent four years with coaches and stupid doctors, and none of them understood anything.
Hands down the best video I've ever watched. You just fixed so much of my chronic pain that I haven't been able to release through over a year of daily stretching. Completely unlocked and realigned my body. This should be foundational knowledge that we learn at a young age. Thank u
I worked with a client today for just this purpose. It was an “intuitive” call. Keeping in mind the assymetry of the diaphragm and her asthma issues. Her left leg was shortened in supine & after significant relaxed exploration it was found that her QL & psoas have been contracted due to inability to breathe for both oxygenation AND breath control for creating the pressure needed to support her spine. The last straw came when standing on a pallet she was jolted & she protected her back by stiffening her feet, pelvic & thoracic diaphragms, & shoulders. In other words, her deep fascial “suspenders” . Cool thing she reported, “my left pant leg doesn't drag now!” Her shoulders rested on the table supine upon completion of this session. She can now exhale much better than before through her left QL, diaphragm, & psoas. Thanks for detailing the psoas & QL continuity to the diaphragm.
Thankyou I was ready to hear this one . After a bimaleolar ankle fracture 2 1/2 years ago I basically had to learn to walk again .For the last 8 months I have been following your amazing work with profound and often deeply nuanced sensations building an ever increasing sense of feeling safe . Just recently I have felt the call to tentatively return to my 30 year yoga practice but accepted the squat was totally unavailable due to my limited Dorsi flexion. Well it's not .Just did a full one! What a gift your work is Neal
You are a brilliant educator re this all too common phenomena that causes millions of people to experience chronic severe pain, multiple musculoskeletal imbalances, and major dysfunction on so many levels. You are helping me understand this about myself and implementing changes such that I am continually incorporating your teaching and improving my body structure and quality of life. Your videos are my absolute go to, and have helped me more than any other. I was an ICU nurse for 36 years, and so now see everything associated with this dominant whole body right sided compression (as majority of us are right side dominant) that INEVITABLY gets so much worse worse over time if not educated by someone such as yourself. Thank you so so much Neil.
Wow… this just popped up in my feed. I am having so many problems with my back hips and legs. This just explained what happened to me when I first felt the excruciating pain. Going to talk to my physical therapist about this ! Thank you!
Please keep making these videos! I am VERY grateful for you. I am a PT and love that your videos are a free resources to get more knowledge. Every one of your videos gives me a nugget of information that I was missing. In this case, the squatting bar reach NMT. I know how subtle cues can significantly change the experience. Knees together. Hands well below shoulders. Sense left heel, right arch. Thank you - KEEP GOING!
@NealHallinan May I ask why you have a picture of Anne Boleyn on your desk, if it's not too personal? I can't believe no one else finds it interesting 🙂
I had never heard about the spaciousness of your work environment affecting your body in such a way. I work in a really tight, confined space. This helps to explain so much of what is causing me issues.
@@NealHallinan I've now noticed this influence on me, especially while I'm sleeping. I tried moving my pillow farther away from the wall that my bed is against, and I felt my spine and neck straighten out more and I wasn't so scrunched up like I naturally do every night, which helped.
Fascinating! And for me finally vindication for years of being and teaching outside the “ proverbial “ box. I grew up in NJ! Darn it, not now. Your work is exceptional and in my view what most humans need. Good vibes! Thank you!
When my sciatica flares my first instinct is to squat, but I have to hold on to something. Thank you so much for sharing your expertise that benefits so many!
Wonderful. Having watched so many of your vids, my health has improved immensely. At 50, I am back to football again, with scoliosis, limited ankle immobility (dorsiflexion), a rotated hip, you name it. Still in occasional pains but much much better. Also, thank you for explaining how to do 'the healing squat''. I do the squat against a door frame, which helps me to keep the balance right, making sure my back is rounded accurately. Then I breathe deeply. The relief is immediate. Your vids are life and health saving.Thank you for sharing your immense knowledge with us Neal. Wishing you all the best for each day to come.
the child pose in yoga also stimulates the targeted muscles in question. If you're more confident with your mobility and range, then happy baby pose and Malasana pose is also a good practice.
This is great. I sit all day long at my desk, and my psoas get really tight. I'd been doing stretches for them before but could never figure out why they never really stay released. Instead I've been doing these squats with the cues you recommended and I feel long lasting relief for the first time ever. Brilliant.
As usual, great summary. I've been using a form roller version of your suggested exercise for years. You simply sit on a roller with your hands supported on the roller - hands at your sides. I then extend the knees, and sit back down. Basically, a closed chain knee extension, with a rounded back. "Zero Squats" AMAZING for knee strength.
I have had an issue but no pain for ever for like 30 years where my right foot turns out and my left rib cage is up and I could never get my Gluth on my right side to fire. And I’ve been having work done on it forever and nobody has ever been able to fix it. I’m going to use your techniques thank you
Been watching your videos since forever, bad ergonomics led me to a state where I was always extended in a seated position leaning with my weight back and hunching my shoulders forward for mouse and keyboard. I am sure a few breaths in that position left me in that state for the last couple of years. What you described about the left diaphragm not being able to pump is what had my body in overdrive (I lost my neck curve as well) No doctor has understood me
Amazing way of analysing, Thank you sir for your great work. I will start this from today on. We really need such Doctors and specialists who are there to improve health, not mafias and Business men. I appreciate lot your effort. May Lord reward you.
This video is easily in the top 5 videos I EVER saw on you tube about fitness... and my hobby is fitness and I saw probably over thousand videos in this topic. Mentioning the fact of the assymetrical diaphragm AND the effect of the ENVIRONMENT on overal body tension is a neuromuscular gem!!!!! THANK YOU!!!!
Very interesting that your breathing , your thinking, your environment affect the tension on your muscles and ultimately your position and health. I've suffered with low back pain for the last 20 years and it's getting progressively worse. I'm going to try to follow some of your techniques. Thanks for sharing your knowledge!
Spot on .. I've lost core from all this too and stay in fight flight. Not sure how this progressed other than explaining it to doctors who don't understand how to treat. Most say APT doesn't exist. I can't squat from excessive pain and pressure at right SI. This affects bowel/bladder and serious coccyx pain.
You are saying something really important, I know because my lower back hurts a lot, and when I do squats at the gym I have to open my legs, just as you said. But the content of this video is quite hard to understand completely. In the end, I did not get what I actually have to do. Thanks. Nice background 🇧🇷
Thank you very much, i was stabbed in my spine and shattered my pelvis separately and have not been able to find solutions with my hypermobility and this seems like it will help a lot.. wish i could have learned this years ago
Recently learned I am hypermobile and am having to RE-Learn how to move and live properly in life!! Sigh, it's so much work when I'm already enduring the pain from doing things wrong for more than half my life! Thank you for recognizing and reminding those of us with hypermobility that we don't move in the same way as non-hypermobiles!!!
I had a sub arachnoid haemorrhage in 1995 and have battled poor circulation (chillblains) ever since. I have thought there was a connection between breathing and my circulation. I now understand it much better and will experiment in my cycling posture. Thanks very much. Definitely food for thought.
You just explained my problems exactly including the hyper mobility. I wish my chiropractors & all the PT’s I’ve been to knew this information! Pain management also offered to just blindly start cauterizing nerves. So insane!!!
So appreciate that you provided an alternate version for hypermobile folks! 🙏🏼 Fascinating! I've never been able to squat very comfortably. As an Indian it's always been weird for me, because we have squatting toilets (some places) and I use them just fine 🙃
Absolutely brilliant advice Neal, and makes complete sense. My left side has been an issue for years, low, and mid back discomfort with sciatica, but after watching your video I now know what I need to do. Many thanks. Henry.
30 years, man? I’m 3 years into my herniated disc injury and I feel like I learn something new every week, I am better but still in pain.. What kind of an injury do you have?
Big fan of postural restoration. Been watching Conor Harris and now you. Your vids are, for me, easier to understand. His are a bit more technical. Just an observation; both are invaluable resources. I have been dealing with these symptoms for years but did not know that it was due to diaphragm. Years of PT, chiropractor, etc and none of them addressed this topic. Been doing postural restoration techniques the last 6 months and I can see the improvement. Thanks for the work you do.
Super duper helpful, thank you. Tried it, and it's instant relief. Love that you explained all the mechanics behind it. I'm the type that loves to understand the why behind what I'm doing 👌
Ok. Did i just notice magic or what?. Absolutely amazing how a simple reminder to the nervous system of what its supposed to be doing, instantly leads to correction.
You are giving me all the answers I was looking for, I have been in flight fight mode for so long, my head is forwarded ...well is a long story..but from the other side of the ocean thanks to your videos I can understand my pain.
definitely periodizing the squatting and working towards stronger adduction is a way to get closer one step at a time towards the therapeutic squat you are teaching.
Oh my god i am i dont know what to say now. Since i was a kid i had a back pain most of it of course was because i was sitting very often at school and at home and playing video games. So i know its my fault now i have herniated disk and is very hard for me to make my posture better while exercising. But what I realised is that since i was a kid we were changing homes very often i think we were living in 20 different houses. And even now when i am adult i have been traveling constantly changing job and apartments. I did this for 5 years but i never wanted to have a life like this i always wanted to be on one place and feel relaxed i never had a home. When you showed me what impact the environment has on our body i suddenly realised why i struggle so much. I cant relax because i have no home i dont feel safe so i am stuck. its absolutely amazing how our body and mind works now i know what to do to feel better
Thank you for considering us hypermobile people! At 53 I’m just clueing in now the implications of it on my body and it’s so hard to find advice that is actually good for me and not potentially damaging.
I have never been able to do a squat. I'm on a mission to learn, although I had a back injury from a wreck years ago which changed my posture for a long time. Maybe it's not anatomically possible like you showed in the video. I'm going to learn the way you mentioned.. "Brain issue" very interesting!
Thank you for that. I have left back pain from time to time. I also noticed I have forward pelvic tilt. And the right side of my knee hurts (is real tight) Are you a chiropractor, because when I go there they do the same exercises every time and I don’t feel a change.
Thanks for your explanation and demonstrations. The surrounding environmental impact on the nervous system is an interesting point, and distinguishing between hyper vs hypo mobility has me thinking about muscle chain engagement......hamstrings and abs are key.....don't allow bypassing to hip flexors...
The explanation that a gym squat and therapeutic squat are two different things is really helpful. I was recently prescribed therapeutic squatting by a physio to help with hip and back pain after I had avoided deep squatting for years after hip surgery. The improvement has been remarkable. I’m going to to try narrowing my stance now based on this as I’ve been going out very wide to get depth. Really interesting and helpful video!
This video is great and packed full of useful information! A small piece of constructive criticism though, it's pretty easy to flip an image in almost and image editor and would have made the neck images a lot easier to compare
I’m trying so hard to watch these videos because they are the best I’ve ever seen. But I get 1 minute into it and then I have to watch 4-6 minutes of ads repeatedly! Making me furious!
I pay $13.99 a month for a premium subscription and it is completely worth it to me. I never see ads unless the creators, themselves, have placed them within the video. And if that’s the case I can fast forward through them.
i think it’s luckily pretty widely known nowadays that one shouldn’t open up the ribcage and extend the spine when squatting, especially with weight on the back! spine neutrality + core bracing is usually what i hear coaches say
From my perspective, when coaches say "neutral spine", what they don't realize is that they are actually cuing spinal extension without realizing it. If someone isn't passing the tests that I demonstrate in this video, they are already living in extension to some degree, so what looks like a neutral spine is actually extension. It was believed that arching and tightening the back/abs was ensuring a neutral spine, because the fear was going into flexion.
Love these videos ~ Thank you very much Neal, so grateful for the new information altho it usually feels hard to apply it.. but simply hearing there are explanations is a relief, & other ways to see things, & other factors like how much difference expressing oneself makes.. who would've thought that could cause my stuck hurting hips 😮! Unfortunately dont seem to be any PRI near me but I'll keep looking 🙏💕
One key effect noted in your demonstration is of external environment cues and its effect on the body is State Dependent Memory and Learning (SDML). The subcortical brain learns to a certain pattern of muscle activation in one environment and this is re-activated by in the same environment or external state ie SDML
So interesting to see this with the testing and stuff but also how the environment effects you. Sad that its hard to find people who have this kind of knowledge
So spot on for me right now. I have 4 bulged/1 herniated disc. I get a popping sound from my hips and tightness in my back thinking its my sciatica again but pain\tightness goss away after "warming up" until a heavy deadlift or bent over row. These are the symptoms i feel, less than sciatic pain.
Hi from México my friend, I started to do this workout two days ago, it's excellent. The pain at my sacro decreased a lot , like a 80%. But this exercise made me feel pain in my knee. What can I do to avoid this? Thank you my friend
I've always wondered why my left ribs extend out someuch more than my right. I always thought it was due to posture etc. Thanks for the knowledge doc 🙏
Following a serious road accident 30 years ago my hips and knees are in bad shape. PRI has been transformative in understanding my limitations and correcting them. 6 months ago I was a million miles from squatting. Today, I am almost there. I got there by sitting on an under inflated exercise ball and gradually letting my body, under support of the ball, relax into it. When my back and hips are tight and sore (which is every day at some point as I'm still learning how to correct the issues) sinking into the ball in my compromise squat position and breathing is my go to release. Hope this helps others.
Congratulations on achieving that
Thanks for the tip!!!!! Much appreciated!!!!
Great idea!
I am gonna try this method. I have severe OA from knee damage over 30 years. This level of functionality is so necessary. Thank you.
I don’t understand why we don’t hear more about this type of therapy. It makes so much sense. After watching your videos, I was lucky enough to find a PRI therapist about 40 miles away. Otherwise, the next one was at least a 5 Hour Drive
Because people need the emotional repression/suppression that causes these misalignments in the first place. We need them, paradoxically, to feel safe.
I don't even understand the video😂
@@deadmanswife3625it takes a while
Doesn’t keep the cash cow fed
I want to believe that chiro works, but I’ve come to find - twisting my low back doesn’t help the muscles in the area, it weakens them, and when I go to do something I feel a pop more often than before my first visit.
Thank you for this! I've been prescribed countless useless breathing & core exercises that simply do not work with my hypermobililty. I can do a 'natural' squat all day, but can barely breathe into my back at all. I appreciate you not just putting everyone into a one size fits all box. will give this a go.
I have a video two months ago about the hypermobility subject. I think it would further enhance your understanding of the challenges that you face, compared to the non-hypermobile indiviual.
When bring my legs close together and breathe into my left lower back it gives what feels like my left hip flexor a charlie horse.
This channel is one of the best on TH-cam. Should be part of the curriculum for kids, youth and adults in the entire western world (some nations practice Yoga and so on).
Thank you!
I agree 💯, PRI should be introduced in kindergarten or earlier for everyone!!!! Think how much disease would be avoided
@@Idrinklight44 definitely !!!
Hi Neal, you asked for a comment, so here goes. I've been watching you for a couple years now. I've been dealing with chronic back pain for 35 years due to a logging accident.
Symptoms: Low right back pain that switches to the left side. Yes, I have a couple compressed discs, but that is immaterial after decades of use/abuse, as we both know. For the past four years, I've been on a journey to ease my suicidal-thought inducing pain. You have shared considerable wisdom and I'm a sponge.
Back pain coupled with broken right big toe (repeatedly broken over the years) and a broken left ankle. So your PR approach was new to me when I discovered your videos. Shoes and grounding are huge! If I cannot ground, I cannot make the pain dissipate to a tolerable level.
Your advice on proper squatting and avoiding extension WAS MOST VALUABLE, as I've been extending.
In closing, I could write a book about my journey. I'm a 62 year-old male athlete who does long distance mountain trail running in Alaska. Last winter, I used a yoga ball to recover from my daily downhill skiing. This past winter, I skied 72 full days at Alyeska's difficult mountain. I have to stay in shape as I struggle to find relief from pain.. I'm not a quitter and have no choice to continue or kill myself due to unbearable QL and hip pain.
QL pain on right side with a tight groin muscle on the left side. They compete and switch places for being king painmaker for the month. Four years later, I'm seeing hope. There are many lessons learned and you have given me a wealth of information. I certainly hope you are doing well financially, as you deserve to live a "good life" for all the help you have given to me and others.
So kind of you to share your life so openly as well as your appreciation of how much Neal has helped you. Even pointing out the length of time you’ve committed to this recent effort helps others realize that there is no shortcut…yet your deliberate choice, given the alternative, surely helps others also commit to recovery as you have, with eyes wide open.
With 40 years already lived in chronic pain and surgeries- but mostly personal fortitude and trust in God- I am always relieved to see survivors who rally others! With the inspiration of people like Neal, you, my friend, can move mountains- and, likely, you unknowingly do!
Neal, you are spot on!! I am a "reformed" yoga teacher due to injuries related to hypermobility and probably just being weak. I have since turned to weight training "at every length" aka full range of motion/calisthenics and noticed how uncomfortable doing a squat with this hyperextension is, and people often cue the arched back in a horse stance too. They say it prevents "butt wink" at bottom but it just leaves my QLs feeling terrible and gives me back pain. But doing an asian squat while breathing into my back feels so good. I'm going to back it up as you suggest given my hypermobility - really hoping this helps with my anterior pelvic tilt as well and invariably my neck/shoulder pain. Been subscribed for a while but I need to check out your other videos, this information is so valuable on a lifetime's journey in our bodies. Truly, thank you!
This is my issue!
Good luck.
It’s crazy how many instructors come to this point after years of teaching… we realize that textbooks are often incorrect and that the body knows how its wants to move
Wow, just now i understand my problem ! Please make more videos like this. I spent four years with coaches and stupid doctors, and none of them understood anything.
With me exactly the same
I'm a metal vocalist and this was causing me problems with my air support. I'm glad I found this video
Hands down the best video I've ever watched. You just fixed so much of my chronic pain that I haven't been able to release through over a year of daily stretching. Completely unlocked and realigned my body.
This should be foundational knowledge that we learn at a young age. Thank u
As a hypermobile person with horrific muscle tension and pain, I found this video incredibly interesting and helpful
I worked with a client today for just this purpose.
It was an “intuitive” call. Keeping in mind the assymetry of the diaphragm and her asthma issues. Her left leg was shortened in supine & after significant relaxed exploration it was found that her QL & psoas have been contracted due to inability
to breathe for both oxygenation AND breath control for creating the pressure needed to support her spine. The last straw came when standing on a pallet she was jolted & she protected her back by stiffening her feet, pelvic & thoracic diaphragms, & shoulders. In other words, her deep fascial “suspenders” . Cool thing she reported, “my left pant leg doesn't drag now!” Her shoulders rested on the table supine upon completion of this session. She can now exhale much better than before through her left QL, diaphragm, & psoas. Thanks for detailing the psoas & QL continuity to
the diaphragm.
Thankyou I was ready to hear this one . After a bimaleolar ankle fracture 2 1/2 years ago I basically had to learn to walk again .For the last 8 months I have been following your amazing work with profound and often deeply nuanced sensations building an ever increasing sense of feeling safe . Just recently I have felt the call to tentatively return to my 30 year yoga practice but accepted the squat was totally unavailable due to my limited Dorsi flexion. Well it's not .Just did a full one! What a gift your work is Neal
You’re doing God’s work. Thank you
You are a brilliant educator re this all too common phenomena that causes millions of people to experience chronic severe pain, multiple musculoskeletal imbalances, and major dysfunction on so many levels. You are helping me understand this about myself and implementing changes such that I am continually incorporating your teaching and improving my body structure and quality of life. Your videos are my absolute go to, and have helped me more than any other. I was an ICU nurse for 36 years, and so now see everything associated with this dominant whole body right sided compression (as majority of us are right side dominant) that INEVITABLY gets so much worse worse over time if not educated by someone such as yourself. Thank you so so much Neil.
Youve just broke me down in 17 minutes. Thankyou
Yes, hypermobility (hEDS) my spinal alignment has changed from this imbalancing. I was very flexible but now stiff
Wow… this just popped up in my feed. I am having so many problems with my back hips and legs. This just explained what happened to me when I first felt the excruciating pain. Going to talk to my physical therapist about this ! Thank you!
Please keep making these videos! I am VERY grateful for you. I am a PT and love that your videos are a free resources to get more knowledge. Every one of your videos gives me a nugget of information that I was missing. In this case, the squatting bar reach NMT. I know how subtle cues can significantly change the experience. Knees together. Hands well below shoulders. Sense left heel, right arch. Thank you - KEEP GOING!
Thank you. I’m glad the video was helpful integrating PRI concepts.
Neal are u able to run and play sports now that your better? Do u have pain at all still?@@NealHallinan
@NealHallinan
May I ask why you have a picture of Anne Boleyn on your desk, if it's not too personal? I can't believe no one else finds it interesting 🙂
I started breathing into my left back like you showed in the video. It finally feels like my QLs and psoas are relaxing. Feels awesome!! Thank you!!
I had never heard about the spaciousness of your work environment affecting your body in such a way. I work in a really tight, confined space. This helps to explain so much of what is causing me issues.
There is an entire field of study called "neuro-aesthetics", about the influence of the built environment on our brain.
@@NealHallinan I've now noticed this influence on me, especially while I'm sleeping. I tried moving my pillow farther away from the wall that my bed is against, and I felt my spine and neck straighten out more and I wasn't so scrunched up like I naturally do every night, which helped.
Fascinating! And for me finally vindication for years of being and teaching outside the “ proverbial “ box.
I grew up in NJ! Darn it, not now. Your work is exceptional and in my view what most humans need.
Good vibes! Thank you!
When my sciatica flares my first instinct is to squat, but I have to hold on to something. Thank you so much for sharing your expertise that benefits so many!
Wow the timing of this video is just what i needed lol thank you!
No one should know they have a QL muscle unless it hurts. So true!
Wonderful. Having watched so many of your vids, my health has improved immensely. At 50, I am back to football again, with scoliosis, limited ankle immobility (dorsiflexion), a rotated hip, you name it. Still in occasional pains but much much better. Also, thank you for explaining how to do 'the healing squat''. I do the squat against a door frame, which helps me to keep the balance right, making sure my back is rounded accurately. Then I breathe deeply. The relief is immediate. Your vids are life and health saving.Thank you for sharing your immense knowledge with us Neal. Wishing you all the best for each day to come.
So true. I found this out on my very own, this is the only way my lower back pops.
the child pose in yoga also stimulates the targeted muscles in question.
If you're more confident with your mobility and range, then happy baby pose and Malasana pose is also a good practice.
Thank you
Watch at 1.5x speed
Lolol😆
😂
You just need to relax bro
TY
Thanks but I'm going for x2 😂
This is great. I sit all day long at my desk, and my psoas get really tight. I'd been doing stretches for them before but could never figure out why they never really stay released. Instead I've been doing these squats with the cues you recommended and I feel long lasting relief for the first time ever. Brilliant.
As usual, great summary. I've been using a form roller version of your suggested exercise for years. You simply sit on a roller with your hands supported on the roller - hands at your sides. I then extend the knees, and sit back down. Basically, a closed chain knee extension, with a rounded back. "Zero Squats" AMAZING for knee strength.
I have had an issue but no pain for ever for like 30 years where my right foot turns out and my left rib cage is up and I could never get my Gluth on my right side to fire. And I’ve been having work done on it forever and nobody has ever been able to fix it. I’m going to use your techniques thank you
Been watching your videos since forever, bad ergonomics led me to a state where I was always extended in a seated position leaning with my weight back and hunching my shoulders forward for mouse and keyboard. I am sure a few breaths in that position left me in that state for the last couple of years. What you described about the left diaphragm not being able to pump is what had my body in overdrive (I lost my neck curve as well) No doctor has understood me
Amazing way of analysing, Thank you sir for your great work. I will start this from today on.
We really need such Doctors and specialists who are there to improve health, not mafias and Business men.
I appreciate lot your effort. May Lord reward you.
This video is easily in the top 5 videos I EVER saw on you tube about fitness... and my hobby is fitness and I saw probably over thousand videos in this topic. Mentioning the fact of the assymetrical diaphragm AND the effect of the ENVIRONMENT on overal body tension is a neuromuscular gem!!!!! THANK YOU!!!!
Never even tried to differentiate between the two squats, you’ve just opened my mind and way of thinking. Thank you 🙏🏾 ❤
This is pure gold
Very interesting that your breathing , your thinking, your environment affect the tension on your muscles and ultimately your position and health. I've suffered with low back pain for the last 20 years and it's getting progressively worse. I'm going to try to follow some of your techniques. Thanks for sharing your knowledge!
Spot on .. I've lost core from all this too and stay in fight flight. Not sure how this progressed other than explaining it to doctors who don't understand how to treat. Most say APT doesn't exist. I can't squat from excessive pain and pressure at right SI. This affects bowel/bladder and serious coccyx pain.
You are saying something really important, I know because my lower back hurts a lot, and when I do squats at the gym I have to open my legs, just as you said. But the content of this video is quite hard to understand completely. In the end, I did not get what I actually have to do. Thanks. Nice background 🇧🇷
I've been doing this squat stretch for years and it works! When I add a slight twist it's like ohhhhh yeeeeaaaah!
Twist to the left?
Thank you very much, i was stabbed in my spine and shattered my pelvis separately and have not been able to find solutions with my hypermobility and this seems like it will help a lot.. wish i could have learned this years ago
This information is so valuable, and rare on the internet. I am trying to absorb and apply.
"Breathing for Warriors" is one of the resources I found that could reinforce what he's talking about and maybe expand on it. Thanks Neal
Great video. I took me years to learn what you have covered in this video. Thanks.
Recently learned I am hypermobile and am having to RE-Learn how to move and live properly in life!! Sigh, it's so much work when I'm already enduring the pain from doing things wrong for more than half my life! Thank you for recognizing and reminding those of us with hypermobility that we don't move in the same way as non-hypermobiles!!!
Thank you so much! Have learnt a lot from your work!
Mindblown about the tightening in a specific area 😮
I had a sub arachnoid haemorrhage in 1995 and have battled poor circulation (chillblains) ever since. I have thought there was a connection between breathing and my circulation. I now understand it much better and will experiment in my cycling posture. Thanks very much. Definitely food for thought.
You just explained my problems exactly including the hyper mobility. I wish my chiropractors & all the PT’s I’ve been to knew this information! Pain management also offered to just blindly start cauterizing nerves. So insane!!!
If you are in the US, I'd highly recommend finding a PRI therapist to help you.
So appreciate that you provided an alternate version for hypermobile folks! 🙏🏼 Fascinating! I've never been able to squat very comfortably. As an Indian it's always been weird for me, because we have squatting toilets (some places) and I use them just fine 🙃
I've always felt squatting (naturally, correctly) to be relaxing and therapeutic. People should know this. Thanks for this video.
Absolutely brilliant advice Neal, and makes complete sense. My left side has been an issue for years, low, and mid back discomfort with sciatica, but after watching your video I now know what I need to do. Many thanks. Henry.
Thank you for sharing your knowledge, also the Brazilian flag made me happy.
Been doing them everyday...Its a great stretch
Anthropologically sound movements are the key to vitality, thank you Neal!
Thank you. I have been trying g to understand my back injury for 30 years; this video, I believe has set me in the correct course
30 years, man?
I’m 3 years into my herniated disc injury and I feel like I learn something new every week, I am better but still in pain..
What kind of an injury do you have?
Big fan of postural restoration. Been watching Conor Harris and now you. Your vids are, for me, easier to understand. His are a bit more technical. Just an observation; both are invaluable resources. I have been dealing with these symptoms for years but did not know that it was due to diaphragm. Years of PT, chiropractor, etc and none of them addressed this topic. Been doing postural restoration techniques the last 6 months and I can see the improvement. Thanks for the work you do.
I can not tell you how helpful your counseling is. Thank you very much❤
Great job explaining the relationship between posture and these muscles that aren't really mentioned with hip/back/neck/shoulder pain
This is awesome. Did PNF as you were going through each section. Now I'm breathing so much deeper and smoother, and want to sleep
I do your 3 basic exercises from your website and they help me so much to relax and breath better... it's unbelievable
I’m glad to hear that!
@@NealHallinanare u able to rum and play sports neal now that the pains alot better?
Glad to know about the body's natural asymmetry and the tendency for left ribcage protrusion.
Super duper helpful, thank you. Tried it, and it's instant relief. Love that you explained all the mechanics behind it. I'm the type that loves to understand the why behind what I'm doing 👌
Ok. Did i just notice magic or what?. Absolutely amazing how a simple reminder to the nervous system of what its supposed to be doing, instantly leads to correction.
You are giving me all the answers I was looking for, I have been in flight fight mode for so long, my head is forwarded ...well is a long story..but from the other side of the ocean thanks to your videos I can understand my pain.
definitely periodizing the squatting and working towards stronger adduction is a way to get closer one step at a time towards the therapeutic squat you are teaching.
Oh my god i am i dont know what to say now. Since i was a kid i had a back pain most of it of course was because i was sitting very often at school and at home and playing video games. So i know its my fault now i have herniated disk and is very hard for me to make my posture better while exercising. But what I realised is that since i was a kid we were changing homes very often i think we were living in 20 different houses. And even now when i am adult i have been traveling constantly changing job and apartments. I did this for 5 years but i never wanted to have a life like this i always wanted to be on one place and feel relaxed i never had a home. When you showed me what impact the environment has on our body i suddenly realised why i struggle so much. I cant relax because i have no home i dont feel safe so i am stuck. its absolutely amazing how our body and mind works now i know what to do to feel better
Thank you for considering us hypermobile people! At 53 I’m just clueing in now the implications of it on my body and it’s so hard to find advice that is actually good for me and not potentially damaging.
I have never been able to do a squat. I'm on a mission to learn, although I had a back injury from a wreck years ago which changed my posture for a long time. Maybe it's not anatomically possible like you showed in the video. I'm going to learn the way you mentioned.. "Brain issue" very interesting!
Thank you for that. I have left back pain from time to time. I also noticed I have forward pelvic tilt. And the right side of my knee hurts (is real tight) Are you a chiropractor, because when I go there they do the same exercises every time and I don’t feel a change.
Thanks for your explanation and demonstrations.
The surrounding environmental impact on the nervous system is an interesting point, and distinguishing between hyper vs hypo mobility has me thinking about muscle chain engagement......hamstrings and abs are key.....don't allow bypassing to hip flexors...
Have never heard about the benefits of this type of squat before. This makes great sense. Thank you Neil Hallinan!
Wow so interesting how everything is connected well done on the explanation and education
Thank you much
great video, very deep analysis. I really like how you stress that dance, nature etc. can heal the body.
The explanation that a gym squat and therapeutic squat are two different things is really helpful. I was recently prescribed therapeutic squatting by a physio to help with hip and back pain after I had avoided deep squatting for years after hip surgery. The improvement has been remarkable. I’m going to to try narrowing my stance now based on this as I’ve been going out very wide to get depth. Really interesting and helpful video!
The environment aspect is profound !
This video is great and packed full of useful information! A small piece of constructive criticism though, it's pretty easy to flip an image in almost and image editor and would have made the neck images a lot easier to compare
I’m trying so hard to watch these videos because they are the best I’ve ever seen. But I get 1 minute into it and then I have to watch 4-6 minutes of ads repeatedly! Making me furious!
apparently if you pay for your youtube subscription and there wont be adds
I pay $13.99 a month for a premium subscription and it is completely worth it to me. I never see ads unless the creators, themselves, have placed them within the video. And if that’s the case I can fast forward through them.
i think it’s luckily pretty widely known nowadays that one shouldn’t open up the ribcage and extend the spine when squatting, especially with weight on the back! spine neutrality + core bracing is usually what i hear coaches say
From my perspective, when coaches say "neutral spine", what they don't realize is that they are actually cuing spinal extension without realizing it. If someone isn't passing the tests that I demonstrate in this video, they are already living in extension to some degree, so what looks like a neutral spine is actually extension. It was believed that arching and tightening the back/abs was ensuring a neutral spine, because the fear was going into flexion.
@@NealHallinanAren’t too many people too forward flexed already?
Love these videos ~ Thank you very much Neal, so grateful for the new information altho it usually feels hard to apply it.. but simply hearing there are explanations is a relief, & other ways to see things, & other factors like how much difference expressing oneself makes.. who would've thought that could cause my stuck hurting hips 😮!
Unfortunately dont seem to be any PRI near me but I'll keep looking
🙏💕
One key effect noted in your demonstration is of external environment cues and its effect on the body is State Dependent Memory and Learning (SDML). The subcortical brain learns to a certain pattern of muscle activation in one environment and this is re-activated by in the same environment or external state ie SDML
I'm not a native English speaker but I can understand this exercise. It seems great to me.
So interesting to see this with the testing and stuff but also how the environment effects you. Sad that its hard to find people who have this kind of knowledge
Your explaniation is so clear 👏
I think I’m buying this. Wow first time I’ve ever heard of good mobility or as he calls it hypermobility being a negative.
Happy i found this video, why aren't you here in The Netherlands! I will go and find a PRI therapist here asap. Thank you for the great video!
So spot on for me right now. I have 4 bulged/1 herniated disc. I get a popping sound from my hips and tightness in my back thinking its my sciatica again but pain\tightness goss away after "warming up" until a heavy deadlift or bent over row. These are the symptoms i feel, less than sciatic pain.
Excellent informative video. Thank you for sharing this very educational piece.
This is great. My Coach teach me the same Tests.
Best regards
This is excellent. What kind of doctor should I see to get help with this situation?
OMG! This is so amazing!! Posture Restoration. I’ll have to see if I can find a therapist near me. Thanks so much!!
Make sure you search for “Postural Restoration” and not “posture restoration”.
Just wanted to thank you for this video. Amazing stuff.
You're welcome.
Hi from México my friend, I started to do this workout two days ago, it's excellent. The pain at my sacro decreased a lot , like a 80%. But this exercise made me feel pain in my knee. What can I do to avoid this? Thank you my friend
I went to low and got up and got dizzy before you said don't go low very interesting thank you
I've always wondered why my left ribs extend out someuch more than my right. I always thought it was due to posture etc.
Thanks for the knowledge doc 🙏
WOW... This makes a ton of since. Never knew about the big difference in the right & left diaphragm. Cool Vid Doc!😁
Gracias, Neal, muy buena información.
Liked, subscribed, and shared with numerous people who have similar issues.
fantastic explanation.I just subscribed..thanks a ton for the information
Genius. Whenever I get a deep core or pelvic floor stretch/release, my voice will drop an octave and becomes very loud. It's very easy to speak.