If you've read all my previous blog posts hopefully you now have a better understanding of what the Left AIC/Right BC pattern is, why we get stuck in said pattern in the first place and how your chronic pain may actually be a symptom of said pattern. But the question still remains, how do we 'fix' it ? Below I've outlined a starting steps program for people new to PRI, with videos attached to an image of me performing the exercise and a short explanation of why we should do it.
90-90 Hip Lift
Info: The 90-90 hip lift is an exercise that has multiple variations, here I am performing the most simple variation. This exercise is used to engage the hamstrings (primarily the left) for the purpose of hip extension during gait (walking). In the Left AIC our left pelvis is shifted forward, so by getting our hamstring to activate we begin to pull that left side of the pelvis backward into a more neutral state. Please watch the video demonstration above.
Instructions: Step 1) Lie on your back with your feet on the wall and your hips at a 90 degree angle. Step 2) Pull your tailbone off the ground (your back should be mostly the ground) by pulling yourself up through your heels (do not push onto the wall). You should feel your hamstrings engage. Step 3) Take 3 to 5 deeps breaths (inhale through the nose, exhale through the mouth). Rest and repeat the process a total of 3 times.
Right Side-Lying Scissor Slides
Info: This is also an exercise with multiple variations, but in my opinion this is the easiest variation. This exercise is used to enage the left adductor for the purpose of adduction during gait. In the Left AIC pattern, our left pelvis is shifted outward, so by getting our left adductor to activate we begin to pull to the left side of pelvis inward into a more neutral state. Please watch the video demonstration above.
Instructions: Step 1) Lie on your right side with your hips and knees at a 90 degree angle. Place a ball between your knees, keeping your feet stacked on top of one another on a wall. Step 2) Pushing your right foot into the wall, pull your left leg back as you inhale through your nose and push your left knee down to your right as you exhale through your mouth. Progressively pull your left leg further back. Step 3) Take 3 to 5 deeps breaths, rest, repeat process a total of 3 times.
Left Side-Lying Glute Max
Info: This exercise has many advanced variations and is difficult to perform correctly, so please start with this variation in particular. This exercise is meant to engage our right glute max so that we can get onto our left leg in the PRI sense. Please watch the video demonstration above.
Instructions: Step 1) Lie on your left side with your hips and knees at a 90 degree angle. Keep your back rounded and place a bolster underneath of your left ab wall (in between your pelvis and ribcage Step 2) Pushing your bottom hip into the floor, push your right knee in front of your left and lift it upwards. Step 3) Take 3 to 5 deeps breaths, rest, repeat process a total of 3 times while maintaining the position described above.
Right Side-Lying Apical Expansion
Info: This exercise has many advanced variations and is difficult to perform correctly, so please start with this one. This exercise is meant to open up and expand the right ab wall and ribcage for better arirflow and ribcage movement when breathing and also teach the left ab wall to contract during exhalation. Please watch the video demonstration above.
Instructions: Step 1) Lie on your right side with your right leg bent at a 90 and degree angle in front of your and your left leg bent at a 90 degree angle behind you with a bolster underneath the knee. Pressing both knee into the ground lightly allow your right chest wall to sink (i.e. shoulder height is roughly maintained/goes slightly higher as you birng your ab wall closer to the floor maintaining the side bend) futher upon each exhalation. Step 3) Take 3 to 5 deeps breaths, rest, repeat process a total of 3 times while maintaining the position described above.
We sincerily hope that this has been helpful, especially for those that feel totally lost when trying to combat the complex topic that is their chronic pain. Remember that these techniques are difficult to perform correctly and take practice to execute properly, so be patient and if you feel like you don't know what you're doing book a physical session with us. These strategies will be helpful for the vast majority of people as we are all assymetircal humans, although why you're experiencing pain will differ on a case by case basis. If you have questions/inquires please contact us and we will get back to you as soon as possible.