20 mins
Neuromuscular Priming
Decompress right torso and activate left hamstring and inner thigh before loading.
Gym alignment · 1.5 hours · asymmetrical load
Gym
Alignment
A focused unilateral and contralateral session for a right high hip, compressed right torso, twisting upper spine, and shoulder pain pattern.Built from the supplied protocol. Symmetrical barbell lifts are intentionally omitted so the dominant right side does not hijack the session or reinforce the compensation loop.
Overview
Four phases. One alignment target.
30 mins
Lower Kinetic Chain
Force the left hip to accept weight and level out the pelvic hike.
30 mins
Upper Kinetic Chain
Realign upper spine mechanics and decompress front left shoulder pain.
10 mins
Core & Spine
Restore multi-planar rib cage movement and expand the compressed right side.
Phase 1 · 20 mins
Neuromuscular priming.
Do not skip this. The brain needs to find the left-side stabilizers before gym weights are added.
01
Supine 90/90 Hip Shift with Left Hemibridge
Lie flat with feet 90° on the wall. Pull the left knee down slightly lower than the right. Dig the left heel into the wall until the tailbone lifts one inch. Feel left hamstring and left inner thigh fire.
3 sets × 5 slow deep breaths · 6-sec mouth exhale
Video guide ↗02
Right Sidelying Right Apical Expansion
Lie on the right side with a rolled towel under the left waistline. Let the right torso drop into the floor. Reach the left arm forward out of the shoulder blade and inhale into the right rib cage and armpit.
3 sets × 5 full respiratory cycles
Video guide ↗Phase 2 · 30 mins
Lower kinetic chain load.
Load the left side deliberately. Keep the pelvis square and prevent the right side from taking over.
03
Contralateral Dumbbell Bulgarian Split Squat
Stand on the left leg with the right foot behind on a bench. Hold the dumbbell in the right hand. Pull the left hip slightly back and down. Lower slowly, driving 90% of weight through the left heel as the dumbbell reaches slightly forward across the left knee.
4 sets × 8–10 reps · left only or 2:1 left/right · 90-sec rest
Video guide ↗04
Single-Leg Leg Press
Place only the left foot on the sled, slightly left of center. Keep the right foot resting flat on the frame floor. Lower smoothly and ensure the left knee tracks directly over the left mid-foot without buckling inward. Push through the left heel.
3 sets × 12 left · 1 set × 10 right · 60-sec rest
Video guide ↗Phase 3 · 30 mins
Upper kinetic chain mechanics.
Use cable work to open the compressed right ribs and pull the upper spine out of its locked rotation.
05
Half-Kneeling Single-Arm Cable Lat Pulldown
Set the cable high. Drop the right knee to the floor, left foot flat in front, and hold the handle in the right hand. At the top, let the cable pull the right arm and rib cage long. Inhale to open the compressed right ribs. Exhale and pull the right elbow down to the hip without leaning or crunching right.
4 sets × 12 reps · right arm only · 60-sec rest
06
Half-Kneeling Contralateral Cable Chest Press
Set the cable at chest height facing away. Drop the left knee to the floor, right foot flat in front, and hold the handle in the left hand. Exhale to pull the rib cage down and lock the left obliques. Press forward and deliberately let the left shoulder blade reach forward at the end.
3 sets × 10–12 reps · left arm only · 60-sec rest
Phase 4 · 10 mins
Core and spinal decompression.
Finish by restoring rib cage movement and breathing space across the spine.
07
All-Four Left Posterior Expansion & Right Reach
Start on hands and knees. Push both hands into the floor to slightly round the upper spine. Shift weight onto the left hand and left knee. Slide the right arm forward along the floor. Hold and breathe deeply into the left upper back and right lower rib cage.
3 sets × 5 deep slow breaths
Absolute gym rules.
- No barbell squats, deadlifts, or bench presses today. Symmetrical loads reinforce the existing pattern.
- Exhale completely. On every lifting phase, exhale through the mouth until the lungs are empty so the flared right lower rib can sink down.
- Stop on pinching. If compression or sharp pinching appears in the upper spine or front left shoulder, lower the weight and verify the torso is not leaning right.