I wish I hadn’t been dealing with this for 10 years, but am quite glad that in 2022 the knowledge being shared by ppl such as yourself is around. Your hard work to master this knowledge doesn’t go unnoticed, sir. So many of us watching this are eternally grateful to you and your team
I second that man you saved me everything you say is spot on for me. Thought I had swayback or anterior tilt for so long. I’m so happy I finally know whats wrong with me and I can work to correct it. 🙏
Everything happens for a reason and in it’s due time. Maybe you are at a more receptive state with the time and resources to address the issue! All the best on your alignment. I’ll be workin on one as well!! 🙌🏽
@@lizbergh when combined with his other vids on opening up hips and plantar fasciitis (because when your hip gets weak it’s unavoidable other muscles start to work wrong), yes I recommend his rounded shoulders vid as well
I cant believe that you know about literally all of my problems man. Seriously amazing thank you, even just knowing that someone KNOWS about these issues helps so much
I’m so excited that I found this channel. I’m 23 and I have chronic popping in my left shoulder, left neck tightness, stiffness in my left abdomen and left side of my chest and left hip, chronic knee and foot pains. So stoked to learn there are people who actually know what this is and have answers
I have this issue but on the opposite side (right AIC pattern). I understand that this isn’t common and I’ve gone to chiropractors, physical therapists and hip surgeons who don’t believe me. Ive wasted so much money trying to resolve this. When you talked about the foot… my right foot is flat and is how you described it. I fell asleep on my left side but with my right leg internally rotated at a 90 degree angle for hours. Woke up in pain years ago and now my right leg is internally rotated in a funky way. I will try these exercises and pray they work! Thank you so much!! 🙏🏽
One round of all these exercises and the pain I've been dealing with since I was a teenager went away. PT exercises, stretching, rolling for years. I know my body will reset, but these are going to be incorporated immediately until my body likes this position. Thank you sir. I'm not a bot or a plant for all you haters.
Hi, hope you are better. Still I'd like to ask about your experience with Conors/PRI exercises? Did they help you? I'm doing Conors Beginner Body Restoration Program for quite some time now and I can't tell any difference, unfortunately.
Such a great tutorial! Wow. I wasn’t able to fully understand all the dynamics of these movements and how to resolve asymmetrical patterns until you thoughtfully explained and demonstrated the nuances.
@@conorharrisHi my right hip is lower than the left. Does it make my feet shorter? How can I fix this? I am a father of three that has limited funds. Your reply is greatly appreciated.
@it's Chrissy for me it took 15 years to become asymmetrical. So it wont be fixed in a few days. I have right hip hike and left shoulder is higher. Little bit scoliosis because of the hip hike. Right now dealing with si joint pain on the right side. I hope ill fix it within 3 months
I'm a 68 year-old professional saxophonist. I started at age 11 and was serious and hardworkinh on day one. So that's nearly sixty years of spending time each day (sometimes lots of time. More than two decades in a Washington, D.C. military band) with eight pounds of metal hanging from ny neck. I have all of these problems in the extreme.
Your description of a left aic pattern was incredibly spot on as to what I was experiencing. Thank you so much lol I now know what this problem is called.
Woah, thank you for this. I’ve been suffering with the issues, this motor pattern brings with it, for years now. Either built or exasperated in the weight room. Have been searching for rehab exercises that address holistically and a diagnosis that explains the underlying root cause.
@@stefanveljkovic8891 Yes, I'm doing the activation exercises daily and have started doing some of the movements under load. My movement pattern, walking, is definitely different now, or at least I'm more conscious of how I move.
OH MY GOD finally a comprehensive explanation. Been dealing this for a year at worsened every single day. Will try the exercise and will update my condition later here
@@conorharris i'm feeling better after 2 weeks of PRI exercises based on this video and other sources. Finally i can feel my right ribcage open. I can walk without pain. I just did a 50km bike ride with little issue. Though i haven't reach that neutral posture 100%, PRI exercise reduce my pain from 10 to 3. Thanks man. God bless.
@@peter-5354 better but still not in a neutral position 100%. I need sort of assesment but i live in a place where there's no PRI trainer. Might take an online check.
This video literally had me gasping throughout the entire first half (that twisted skeleton in the beginning is literally what I look like lol)... I've been dealing with daily pelvis and back pain since 2014 (I'm in my 20s now by the way...). In 2020 I realized that my entire body was crooked (at that point I could barely walk let alone do anything else) so I started doing fascia training and worked on some weak muscles which helped a lot and gave instant relief! Now I'm at a point where I can actually work out without pinching any nerves after one minute of moving around but I could see that there were still lots of things off... still can't run without being in pain after a few steps, often getting a sharp pain in the right side of my pelvis and pretty bad knee pain in my right knee and my legs fall asleep randomly (+ still pinching the nerve around my right scapula which is still winging a little). Yesterday I realized that my entire pelvis (or torso, really) was rotated in a weird way (I can literally see the iliac crest sticking out on the left side of my back like a weird hump - first I thought it was a lump of fat but it's not - and my belly button is way off center lol) so I started to check which muscles were weak on which side... today I decided to look for some exercises that can help me fix this, at first I was worried I wouldn't be able to find anything but then I found this video! Just did all of the exercises twice in a row and boy... now it feels really weird when I walk, which is a good sign, haha! Will definitely keep doing these + some other muscle strengthening stuff and hope for the best! Even if I don't end up completely "straight" I hope I can finally get rid of that nasty pain! Thanks for the video! (side note: There's nothing wrong with my body, it's healthy and everything, I've just been dealing with bad posture every since I was a little kid which over the years led to all kinds of problems)
For me the pattern completely applies except one thing. My left oblique is tighter than the right oblique. In the video, it was the opposite. Should I still do the exercises?
Hey! Love the way you explain things. Have had a question for a long time, I know you talk about assymetry / diaphragm size etc… is this pattern developed because of the assymetry first; that then makes us breathe incorrectly? Or are we breathing incorrectly which in term puts us into this pattern? The obvious answer seems to be both, but I’m confused because no one who teaches it stresses the difference enough. Much appreciated man!
Driving a car for long hours causes this. Takes a while for it to self correct too. I gave my drivers license up in Feb. 2022 and Im only now noticing feeling back in my pelvic floor. My posture is getting back to square without doing anything except sitting in a recliner and inline skating a few miles every week. Wish I found this a year ago.
Saya berasal dari Indonesia, saya juga pernah mengalami seperti itu😁. Saya kemudian pergi ke tempat biomenichal yang namanya PAZ AL Kasaw, Alhamdulillah sekali pertemuan sembuh kembali 👍.
As for others, this video precisely explains my body condition. I have been dealing with upper back pain for 4 years with no real explanation and solution. Doctors/physiotherapists all the time have been linking it to "left leg being shorter" but no excercises have helped. Just recently a doctor suggested me to do some scoliosis exercises using "Schrot method". It has relieved some tightness in ribcage but I am not confident that it will help completely. So I will study these videos more deeper and try to understand how to help myself (of course with physiotherapist consultation). However, I have a question - I have been wearing 1cm heel in left shoe in order to "make my legs the same length". Acutally, I think that after 2 months of starting to wear it, the problems with upper back started. But all the doctors and physiotherapists insist that I should keep wearing it. Is it correct to wear it?
Not an expert but we weren't designed to use inserts or even shoes in general, so personally I'd avoid it if I were you. Using inserts is more of a "treat the symptom" solution rather than "treat the root cause" ie pelvis imbalance
Question, kicking a soccer ball with your left foot. Shouldn't that activate the correct muscles and make them stronger with time? Figured I am desperate and I like kicking a soccer ball. If hamstrings and glutes are activated by this, it could be very beneficial? Or is it hazardous?
I am a textbook example of this. Can’t wait to try the exercises to relieve the pains I’ve been having on my left side,under my scap and my hammy. Thank you🫐🌈😶🌫️
It seems i have this issue, with right hip higher and right shoulder lower. Right obliques are definitely tighter. But my right side back muscles also feel tighter and more active. Am i still aiming to bring that shoulder down and back?
My torso is rotated more towards the left, my right hip is higher than my left hip (have scolisis towards the left side), and my right hip is more forward than my left hip. I am confused.
How much does the SI joint actually move..when you uae the model (I understand its for demonstration), but i was tuaght to believe it mives a 2-4mm at most..so surely mostly if this rotation is caused by the muscularture itself and not as much from the anominate bones
Are there any easier exercises to fix this ...? Cuz I have exactly this problem, and my gym coach recommended a few exercises which target mostly the upper body muscles, like the hyperextension, pull downs (extra sets with the left arm), cable rows, deadlifts (but with kettlebells). Please reply 🙏 I just can't pull these off ...
I have this problem but on the other side since I couldn't fully use my right leg for about two years. So standing on the left side a lot got me this problem I believe. Can I do the same exercises for the right side or do I just need to invert them?
Some chiropractors claim that one leg is shorter than the other, and the only way to fix it is with a heal lift. I wonder if this technique would show that the legs are not that far off and it's really all in the hips?!
I seem to have some of the symptoms mentioned such as a left foot that tends to pronate and collapse. That said, all the 'annoying' symptoms show up on the right side: tight hamstring, tight ql, tight hamstring, tight psoas, hip discomfort, whereas the left side of my body is relatively free of unease and moves much better. Is this possibly due to the right side overcompensating? Will following your body restorations and lower limb programs address most of these issues or would I need to have a personalized assessment?
Thank you for this video. Can this contribute to a hyperkyphosis? I mean tightness cranial to the left TL junction might be related to a less than ideal position for the deep muscles in the back due to rotation. So is there a slight shift of the hip to the right due the weight bearing or is it more of an illusion due to the rotation of the rib cage to the contralateral side? It does seem to fit, though my leg raise might be harder on the right side with a dorsiflexion of the foot.
Hey Conor, i just cannot find any information regarding the volume of training that is suggested. Should i do these exercises 3 times a week for each 1 set or everyday or 3 Sets? Thank you.
You said the left side will be tighter but i have 0 tightness on my left side but i do have a higher right side and all the other symptoms you explained. Is that a normal thing or do i have something else?
I have a gait that’s not normal. Is there a way I can send you a video of me walking for an evaluation and what I can do to correct it if anything at all.
Hi Conor , thanks for the video , can u answer below mentioned queries : Are these exercise enough to fix this pattern? or we need to follow any advance program. Can we say left handers are less prone to be affected by this pattern?
@@digvijaynarain5453 hello sir I Am an Indian guy, 3 months ago I found that I have this Left AIC pattern. I haven't found any PT near me that Have any Idea about PRI. Is there any way we could connect? it would be great if we connect and communicate.
Would the exercises in your video "The Truth About Hip Internal Rotation - How to Loosen Your Hips & Get Mobility That Lasts " be helpful to do, on the left side, for someone with the Left AIC Pattern? I am thinking the exercise you showed in that video may be profoundly helpful for this, possibly even more so than the standard PRI exercises.
Does left AIC cause ribs to be stuck and therefore cause belly breathing? I feel like my breathing capacity improved a lot after doing these for just one day. I also suffer from lower breathing capacity while standing compared to when lying flat back, is this typical of left AIC?
Hi Conor, So for me I feel the opposite. I do have a left AIC pattern where my left hip is more forward and my right hip is back. However, as far as the upper body, I feel like my right shoulder is compressed versus my left. When I breathe in I have to forcefully breathe air to my right and I find that I struggle with shoulder flexion
Great video! I have some of these symptoms and have done a lot of research on this LIAC topic. I am currently lost. Where would you point someone that has a knotted right hamstring and adductor magnus/longus( super uncomfortable to sleep with). I also have very tight and knotted right tfl and I believe tight right hip flexor. My right calf muscle often knots up and my ankle gets extremely tight. My right glute appears to me smaller than my left and it seems to be knotted in the periformis. I also have noticed that I tend to shift my weight to my left leg. I’ll stand with my left leg locked and right bent with my pelvis orientated to the left. My right shoulder is also chronically forward with a knotted right pec no matter how many external rotation exercises I do. I’m confused because the origins of LIAC (diaphragm asymmetry) make so much sense to me. And my right inner adductors line up with what you’re saying. Unfortunately other symptoms don’t seem to. I would greatly appreciate if you could guide me somewhere for help I’ve really been in pain for a a long time and can’t find anywhere else to turn after tons of physical therapy, chiropractors and self research. Thank you for your time reading this. Any help would be immensely appreciated!
I am not a physical therapist so I cannot put much stock into pain syndromes. Instead, I use my objective table tests to determine where movement limitations are. In many cases, this happens to reduce pain as a result of improving movement quality. If you pay attention to the assessments, that usually leads to a more concrete answer. Check out my lateral pelvic tilt video if you need more info
helo i have issue in my left internal rotation and limitation , but good in external rotation, right hip good in internal rotation but less flexible on external rotation, what should i do
A lot of peop don’t realize Driving A lot will do this to most of the population driving left side steering wheel cars. Basically all of United States!
Been thinking the same for years, i drive a lot and used to run a lot, but the driving is causing patterns like this to take over and leading to more n more injuries while running less n less
Any suggestions for the right side lying left adductor pull back activity if your floor has a tiled skirting (like a baseboard, but made of floor tile), that already is about 0.5" deep? Can I ignore the fact that both feet are off-kilter on the wall, and keep going anyway? Thanks! 🙂
So if the right ilium is internally rotated could the right femur lack IR as a compensation? Also what would be some reasons in this pattern for mostly standing on left leg instead of the right?
A lack of right femoral IR (relative to the individual) would indeed indicate an additional layer of compensation. People who have their center of mass over their left leg likely still have a sacrum turned right, but potentially a hiked left hip due to an inability to truly achieve proper shifting into that hip. This is common with people who have significant right sided injuries, for example.
When doing the last excercise, I’m not able to lift (or even try to lift) the bottom knee without recruiting the TFL on that side. Feels like that’s not the intention. Any suggestions to improve the use of the inner thigh muscles instead?
I believe this is the issue I have. But unlike most with right side QL pain. Mine is all left. Any ideas on this or what can be done? (I think it’s pathos PEC as well).
I don't understand, I feel that I have a left AIC pattern, but I have Scapular dyskinesis and thoraric outlet syndrom on left side, does it make sense ?
My pelvis is rotated to the left in standing, I've had chronic si joint pain for 5 years. No one can help me, please help! I 100 % know it rotated to the left.
This video is one of the most informative clips I’ve seen and I’ve been researching how to fix tight left hip flexor, groin and very limited internal rotation on my left side. I was a right handed pitcher and played up until I was 33 years old then I got into teaching baseball and am still going at age 52. Over the past 6 months I’ve been dealing with hip and groin pain. Doctors deemed it hip arthritis and have given me injections and meds hoping that will put off having a hip replacement. I’ve noticed in photos my right shoulder drops lower than my left and I do “cave into” my left side. My head is even slightly off center to the right and my spine is slightly curved as your demo showed. I could tell immediate relief from this exercises. I will continue to do them hoping they will eliminate my pain enough to where I don’t have to have surgery. We’ll explained too btw. You don’t race through like others.
I loved playing baseball in my younger years. I'd be in the batting cages very regularly and trained the twisting motion for power through the hit. I have really bad asymmetrical posture that favors my batting position, big changes happen once you start to workout the deficiencies!
so everything you said applies to me, except that the test doesn't show much on me , im just flexible...and my left foot is actually more arched...i wonder why xD
yep this is me these fucking doctors ive seen cant explain no science or nothin bro they a waste of money majority of them dont know how to actually help people bruh thanks for this
Hey connor , ig i have a left aic pattern and it causes facial assymetry too? U are doing a great job .I wanted to tell you that if you can clear that if having a leg plastered may cause this type of patterns because when i was 8 i dislocated my left feet bone and had it plastered for about 2 months and I am pretty sure it caused the left aic pattern to me .
If only everyone knew about this… I’ve been so heavily patterned that my organs have shifted. So much so that when I get into true left stance, I can feel it compressing my heart and stomach and I get acid reflux. Hopefully I can fully open my posterior mediastinum one day and this won’t happen. But for some people, yes you may feel some new sensations inside your ribs and pelvis. Don’t get freaked out! Your organs are designed to be compressed and they can take it! You are literally rearranging your body in order to move better!
Is it posible to get stomach sickness from doing this exercices? I get this feelig of stomach sickness that heppens only at night and its not depended on what i eat. Should i be worried?
I really like Conors content and his explanations are amazing. But is here anyone who actually helped his or PRI excercises to get significantly better? Thx for answering!
