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I am a narrow ISA individual and I can say for sure, PRI got me out of a SERIOUS hell realm of constant pain, stress and being basically unable to be upright for more than about 20 minutes without all the crazy dysautonomia symptoms. I will be forever grateful. That said, I’ve had to move to other approaches to continue to heal and try to move back to sports and fitness. Thanks, love the content.

@ChaplinPerformance

5 ай бұрын

True true. PRI can be really helpful from a nervous system regulation standpoint. Glad you are feeling better and thanks for watching!

Awesome, finally someone who can look at it critically and assess the pros and cons. Excellent video.

@ChaplinPerformance

5 ай бұрын

Thank you very much!! Thought this was a long overdue video. Most coaches out there seem to be repeating things they've heard or learned.

Very interesting and informative, as always, glad to see you again more often!

Spread the News about this guy, he is the real deal and is deserving

@jedrashidul6952

Ай бұрын

Fr

I have wondered the exact same thing for years. I never had the same results with Narrow ISA.

Thank you! The more I read and watch about PRI it has felt like it wasn't representative of my state. This is very useful

@ChaplinPerformance

5 ай бұрын

Glad it was helpful! A lot of people have this realization, myself included.

The punch line with the vacuum is amazing :D

@ChaplinPerformance

5 ай бұрын

Haha thanks for watching till the end. You're a real one!

Yo, i need help with one thing, I have developed a hollow chest within a year, my sternum got too depressed due to tight abbs. I tried to strech actively by hanging on bar and other, and strech passively in prone. Nothing seems to work. How can fix this depressed sternum with very tight abbs? I m a wide

@ChaplinPerformance

5 ай бұрын

This is very hard to say without assessing you

@Rager925

5 ай бұрын

@@ChaplinPerformance I see

Dude, can you help me. What should I do if I feel like my right part of rib-cage doesn't work? When I inhale, I feel like i breather with only the left part. It is so flexible and "alive". The right is opposite, it feels like it stuck. It moves when I see in the mirror, but I dont feel it. I also have bad symptoms on my right part of the body(shoulder, pelvis, cpps). But I believe the breathing is the root.

Where can i buy such ribcage? Thanks:)

A question What would be the reason that someone need left lower posterior expansion of rib

@ChaplinPerformance

5 ай бұрын

If it was limited?

@Rager925

5 ай бұрын

@@ChaplinPerformance yes

Very interesting! Matt the pilates teacher.

@ChaplinPerformance

5 ай бұрын

I think so too!

I m wide with left aic and I had it since childhood so I don't see it as a problem

@ChaplinPerformance

5 ай бұрын

Hell yeah... Left AIC is likely just a normal pattern. Not something we need to obsess over "fixing"

If pelvis is shifted to right how do we fix it and why did it go to right?

@ChaplinPerformance

4 ай бұрын

Work on shifting it to the left. And you’ll never know why.

@Rager925

4 ай бұрын

@@ChaplinPerformance I see thanks

something people should be aware of is that the excessive abdominal activity and flexion is compensatory because narrows are biased towards external rotation if you have an anterior orientation of the pelvis then the pri stuff might help at first. then you want to go after internal rotation of the hip. split squats, half kneeling 90 degrees of hip flexion is where you want to spend more time it can be an uphill battle because the human body is already biased towards external rotation. its 3 hip internal rotators vs 8 BIG external rotator muscles basically being a narrow can be frustrating and confusing.

@ChaplinPerformance

5 ай бұрын

Yes, this is very true. But the orientation of musculature changes with respect to the degree of hip flexion with many of the movement you mentioned. This increases the internal rotation moment in several of the traditional "ER" muscles. In my experience, the toughest part of being a narrow is cheating the force producing tasks by doing them too quickly or using too much weight. Also, be careful not to make the mistake of believing all stances that involve aDduction and IR are the best for narrows. For example, at the bottom of a squat a narrow stance will encourage more posterior tilting and lumbar flexion. If this segment moves more easily than the posterior pelvis outlet, you are likely not improving variability. Instead, you'd want to bias ER and abduction, then move towards IR and adduction as you lower, which will help the pelvis relatively anteriorly tilt back towards neutral and will encourage posterior outlet expansion. Context matters hugely in these cases. It's not as simple as many "biomechanics" gurus make it seem.

@Drunkbobnopantss

5 ай бұрын

agreed the 3 vs 8 dosent convey the whole truth since some of the ER muscles become IR muscles but we also dont do most things in hip flexion. we spend little time during a lift in hip flexion. in standing they are back to ER so it does get the point across that humans are already ER biased and even more so for narrows im glad you made this introductory video @@ChaplinPerformance

@ChaplinPerformance

5 ай бұрын

Most of the time during your lower body lifts you are in hip flexion… the top position puts much less load on the musculature. One could argue by that logic that the majority of the time lifting is spent closer to an IR representation

@Drunkbobnopantss

5 ай бұрын

well depends what kind of lift you are talking about if its if its a squat bottom of the lift is early ER, when your lifting your moving away from hip flexion explosively into overcoming ER representation the time spent around 90 degrees of hip flexion where the most IR is represented is minimal, which is what I meant if its a deadlift you will have more IR represented for sure, but its more of an orientation than relative hip motion which is why i recommend single leg split stance/ half kneeling at 90 degrees @@ChaplinPerformance

Good stuff. Are you narrow yourself

@ChaplinPerformance

5 ай бұрын

Yes I bias towards a narrow ISA structurally. In terms of the dynamics, I have pretty good ability to inhale and exhale.

Can pelvis be shifted to the right?

@ChaplinPerformance

4 ай бұрын

Absolutely

you're right on spot , but i would disagree with push/pull activities , they are just compressing already compressed rib cage

@ChaplinPerformance

5 ай бұрын

I think the question should be around "where" the rib cage is compressed. For a narrow, the posterior compression will aide in accessing more movement options towards anterior expansion. If it's really an A-P compression situation, you just bias a bit more neutral (back flat vs. arched) and drive expansion in both directions.

@TOSUnbound

3 ай бұрын

Even Bill gives Narrows with a history of TOS modified unilateral rows and hooklying presses so you have a pretty unpopular opinion unless you were only speaking to bilateral.

@2fastnfurious4u

3 ай бұрын

@@TOSUnbound yep I was referring on bilateral activities

so would you suggest making inhale stronger ?

@ChaplinPerformance

5 ай бұрын

Over time this will be useful. Exhale without a lot of squeezing, inhale to expand. Maintain expansion within compressed situations. This has been my experience.

@funkotic

5 ай бұрын

One make question if I may is do I go after posterior expansion first/more for narrowwhos compressed front to back?

@ChaplinPerformance

5 ай бұрын

In my experience that doesn’t work super well… lateral compression plus a good mix of anterior and posterior compressive activities

I’ve heard Zac Cupples say it mainly works in wide ISA

@ChaplinPerformance

3 ай бұрын

I'd agree in some respects.

I'm confused as a narrow myself. In pri coaches always say, i quote, "narrow ribcage is biased towards inhalation". It felt quite counterintuitive, but now i'm completely lost 🤔 though your point feels much more natural.

@ChaplinPerformance

5 ай бұрын

The rib cage structurally is biased towards inhalation. The initial compensation at the level of the lower rib cage is exhalation. We won't change a stuctural bias. But we can improve dynamics at the lower rib cage from a breathing and movement standpoint. The narrow is naturally better at compression/closure of the lower angle, and naturally has more of a tough time with opening. My girlfriend has an ISA that rests at like 40 degrees and she can't open it for shit!

@ChaplinPerformance

5 ай бұрын

At the end of the day, you want to be able to both inhale and exhale, flex and extend, rotate left rotate right, side bend left, side bend right, expand and compress. Think Pokemon... Gotta catch em all!

@VolVol-lb4ts

5 ай бұрын

@@ChaplinPerformance , thank you! Got the point!

U think streching of the diaphragm is possible?

@ChaplinPerformance

5 ай бұрын

Depends on your definition of stretching. Do a long exhale in an inverted position.

@Rager925

5 ай бұрын

i see @@ChaplinPerformance

Can pri make a person worse? I feel like ive shoot my self in the foot during my desperation

@Rager925

4 ай бұрын

It can Make slightly worse by wasting time. If you are pri mindlessly like doing squat for back muscles then you are just wasting time. It won't make u worse but might not be it.

PRI managed to make 2 pages of Florence Kendall's book into a .... whatever that is.

@ChaplinPerformance

5 ай бұрын

Say it louder for those in the back. Also, props for knowing the actual foundational texts of our field. Most people don't take the time to go back and understand where most of this shit comes from.

@jacobneuman6161

4 ай бұрын

What book ?

@DanPartelly

4 ай бұрын

@@jacobneuman6161 Kendall's "Muscles: testing and Function". 1st edition was published 75 years ago. 6th one year ago or so.The book has some excellent discussions on abdominals - i really mean that, , and some of the best pictures I seen in a book.

@DanPartelly

4 ай бұрын

@@ChaplinPerformance Ppl should also learn some geometry. Movement at SI joints is minute. Geometry should theoretically inform them at how little influence that minute motion has on movement at hip. lots of PRI guys run around flipping pelvises like terorized chickens flip their wings when running away in panic. Oh well.

I’m so confused lol