You are a wizard! Incredible content. It’s such a travesty that this knowledge isn’t commonplace in the rehabilitation context. Thank you for everything you are putting out.
I think I have an overactive left adductor. Having a pain of 2-3 on left adductor tendon whenever I squeeze anything between my legs. This is has been happening for two years now and no exercise seems to be working it. That is one of the reason I am unable to cotinue with your Restoration program. Though the pain is not debilitation it is bothersome. Any solution you might suggest?
Hey, look up Adductor Tendinopathy. Your desription fits perfectly. Find an experienced pt and work your glutes, abs and try to restore your adductor :)
I am an athlete my whole life, i was a high level bodybuilder but I also play tennis and table tennis on pretty decent regional level. I had 2 surgeries on my left side during which all shifted to my right and I can clearly see that now i suffer from the left AIC and right BC pattern. Your videos about restoring breathing function and pelvis position are the miracles. Unfortunately i am from Slovakia Europe and there is nobody who really understand PRI techniques arround so its all me doing all the research and applying it to myself but luckily i have pretty decent body awareness and making decent progress. Thanks connor!
I really wish all practitioners were as knowledgable as you on Left AIC. I've had this for years unknowingly and spent thousands of dollars on chiro's/pt's/massage therapists who had no idea how to treat me. I basically rehabbed myself over the past few years to the point where I could start being active again. I thought my body was broken it was so bad, but seeing this makes me feel so much better because I still have issues with my left glute med not activating and my TFL taking over for everything. Will definitely be putting these exercises to use. Thank you so much for this.
But what does it say? “The word is near you, in your mouth and in your heart” (that is, the word of faith which we preach): 9 that if you confess with your mouth the Lord Yeshua ישוע (Jesus) and believe in your heart that God has raised Him from the dead, you will be saved. 10 For with the heart one believes unto righteousness, and with the mouth confession is made unto salvation. 11 For the Scripture says, “Whoever believes on Him will not be put to shame.” 12 For there is no distinction between Jew and Greek, for the same Lord over all is rich to all who call upon Him. 13 For “whoever calls on the name of the YHVH יהוה (LORD) shall be saved.” Romans 10:1-13
You're videos are maybe the most advanced I have every seen, and I have watched hundreds. But I struggle to understand and follow or integrate the routines into my workout. I am at a very beginner level and suffer from back pain, piriformis syndrome and a lot of asymmetries and imbalances.
For years, I have done all the usual back-pain stretches and exercises. I have always suspected that my chronic back pain is because of something wrong with my hips and/or pelvis. I will give this a try.
My hip is rotated backwards by about 20-30 degrees. It's not titled up or down but more to left. I'm not sure how to explain it better. If i draw a straight line from my chin to my groin, my belly button is two inches to the left. If that makes any sense? Im not able to find any videos on that. Is there a name for it. I'm searching using the words " hip rotation" but all videos are about tilted hips.
If you find the answer let me know. I’m the same.if I put my feet together my right knee points to 2 o’clock, if try to straighten it my belly button faces 10 o’clock.🧑🦼
This all makes perfect sense to me other than the final exercise targeting the glute medius on the left side. Since the left side is already in an abducted position, working the glute medius will only further abduct the hip so these glute medius exercises would be beneficial to the right side since it’s in an adducted position. Thank you for making these videos; I’ve been dealing with muscle imbalances originating from the left aic and right bc patterns for many years now and your videos have helped me tremendously.
This is gold👍 Been waiting for something helpful when you get stuck and don’t get any better. Would you do anything else for PEC? Should you skip the right adductor inhibition as the right hip also is forward and femur externally rotated? And would you do the posterior capsule stretch and TFL inhibition also on the right side or would that be to feed the L AIC pattern?
@conorharris Do these 3 restrictions happen at the same time, are there some combinations of them, or is each of them a separate issue? I've been doing your exercises, but I haven't progressed much, which would probably be explained by these limitations, but I can't determine which one is bothering me. I feel like my hip is shifted towards the left and forwards, while my right hip hikes up. I have strong left hamstrings, overactive right lower back and it feels like my right TFL is tight... I am lost on what to do anymore, and what's worse, I've developed a left knee pain while doing your exercises...
I don't understand, if we are working on activating the RIGHT glute, why the last exercise is about inhibiting the LEFT TFL muscle so we can active the glute? Shouldn't we trying to inhibit the RIGHT side TFL?
Do I do all of those exercises if it's only the left side that bothering me that hiked up and rotated in or out. I'm shifted to the left. And I have anterior pelvic tilt is it okay to do. Thanks.
Very informative...after years of heavy babies and grandbabies, sitting on my right hip and years of heavy landscaping and farm work I have a left hip that is higher than my right. Very painful...however the helpful drills...give me hope. Thanks for sharing..
Yep, that was my case too. I just tried adding posterior capsule hip stretches and correct anterior gluteus medius, and it feels amazing. See you in my full splits in a few months!!! Viva La Conor!!!
I went to a chiropractor years ago...he told me one side of my body is heavier than the other...like 100 lbs difference..weird....I can put my socks and shoes on my left foot with no problem but the right one pain😣
This content is crucial. I read a related book that was groundbreaking for me. "A Life Unplugged: Reclaiming Reality in a Digital Age" by Theodore Blaze
Conor, great video. It all makes sense. Except, I have the opposite pattern with my right shoulder higher and right hip lower. Also, my thoracic spine is curving laterally to the right. I'm not able to find a label for this pattern in my research. Any info on this pattern and how to fix would be appreciated. I am taking the info in this video and reversing it but would like to know if there is a label for the pattern I am stuck in.
Dont reverse it lol. The underlying pattern tends to be the same despite the fact that your compensations manifest themselves differently than described in the video. My left hip is higher as well but the underlying patterns is the same as if it were the right hip that were higher. Reversing these exercises made things a lot worse for me.
Amazing Connor. Your videos have been so helpful to get me out of my stuckness which has been going on for years now! Just one question - which follow up exercises would you recommend after this? You mention some to do after unlocking but am not sure which. I am probably patho PEC but those 2 exercises in that video did not help as much as this one. Many thanks. S
In which order i should fix those issues if I have posterior pelvic tilt, right hip hike and rotation right to left ?? It.s fricking painful in right leg and it caused me having 2 disc bulges, don;t want to make it worse...
hey conor, is pelvic rotated to left is considered Laic Pattern? Bcs of following wrong website i did lot of clam shell on left only which made my situation worst. will stretching left posterior capsule will help ? my left leg is extremely out.
No, rightward pelvis is L AIC. And you easily could have been working the L TFL like he was mentioning in this video instead of glute medius with those clamshells.
Anything is possible. My understanding is leftward pelvis is much less common. And PRI's idea is it's because of diaphragmatic asymmetry as one prime reason. The conformation of the pelvis in 3D space is really hard to fully know on one's body. It can fool you if you're touching it or looking in mirror. Hence the tests that Conor and others talk about to have a better idea. I would say it's a decent chance you're being fooled as to the positioning. I know I was for a year.
I have a similar pattern. I’m told I have a L AIC pattern, but my pelvis is strongly twisted to the left (not to the right). Also my left ilium is higher, and I tend to side bend left toward the higher hip.
VERY HELPFUL! Been struggling with left hip issues for a year now (posteriorly jamming up). This was helpful in understanding whats happening structurally. That second exercise was 🔥🔥🔥!! Left adductor lit right up! thanks Conor!
Connor where are you located? No in3 can help me. I have MRI, XRays and no one says they see anything but my r hop does sag and it feels super unverted when I walk and my R knee lock in and inward.
,Laying on my right...any attempt to depress my right knee toward the floor results in immediate cramp (even with the cheat of not being perfect 90/90) of right outside hip, like over the greater trochanter. Why could that be?
So what is going on when I have all the left AIC symptoms, but the exercise for right adductor overactivity only feels tight if I do it on the opposite side (left hip). Its also very high on the hip area, around the hip flexors.
Thanks Connor. Doing the right-side adductor release and while letting the right knee go to the outside feel the adductor stretch but then also a pinch in the lateral/posterior hip joint. Probably because my right pelvis is internal rotated whereas my femur goes external? Anyway should I keep doing this with the pinching sensation?
Hello Conor, when I try to pull my heel (first exercice), I feel a lot of pain in the inner knee/ top of shin bone, any idea how to go around this issue?
Hello, i see all the videos were left aic pattern and right bc pattern. Is it possible to get the opposite? It seems like i am getting the opposite. Thanks
but this first exercise is for left aic with right hip higher and right aductor tighter. What can i do for left aic with left hip higher and left aductor tighter???
I wonder if there are other possibilities on this? I’m seeing a PRI-certified PT as well, and I’m told I have a L AIC and R BC pattern, but my L hip is clearly higher and I’m side bent toward that higher L hip. The explanation was anterior superior, meaning the ilium that moves anteriorly also tends to move superiorly. However, my pelvis is also very clearly turned to the left (while I stand on my right leg), so maybe I have multiple patterns at play. It makes the PRI exercises difficult though because they all emphasize moving the L hip back and turning the pelvis L, but that is my starting position. It would be a relief to get my R hip back and my pelvis turned to the R. It would be wonderful if PRI would address the left-twisted pelvis, because from the comments on your videos Conor, and Neal H.’s videos, and many others, I know I’m not alone. So many people ask about their left twist and wonder if it means they have a R AIC pattern. In my case, the L ilium is higher, the L hip is stuck in aBduction, and the L femur feels like it’s constantly internally rotated courtesy of the L twist of my pelvis. Maybe you could address this, Conor. Your videos are excellent! The explanations, demonstrations, and instructions are all very clear. Thank you for sharing!
@@kellyk.8287 Yeah this can get confusing because I feel my L femur being pulled in by tight adductors as well internally rotating and the right leg is externally rotated opposite of whats mentioned in most of the videos yet I can still say my hip is rotated towards the right, but haven't found anything on that. Maybe I need to get checked in person, but after obsessing over this for years and studying anatomy I definitely can tell the difference between adduction and abduction.
What do you think about this movement for inhibiting the TFL ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-s9U_01lggMI.html ? It seems a little simpler than the movement you suggested in the video.
The Eastside crew are good people. That could work, but my example is specific to what the left side tends to need in terms of anterior glute med + hamstrings
Hey Conor Harris, i have a quick question. So, I have your mastering mobility 8 week program. My question is could that program replace the stage 1 program restore of the PJF durability code? Then I should just get stage 2. What would you recommend?
If someone uses custom orthotics and is beginning Left AIC corrective exercises, do you recommend they stop using those orthotics which were likely designed around this Left AIC issue? I have a weaker arch on my right foot. Thanks in advance!
