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Dynamic Neuromuscular Stabilization (DNS) is a powerful rehabilitation and performance strategy rooted in developmental kinesiology. It’s based on the understanding that the way we moved as infants, before we ever learned how to walk, is the foundation for how we should move as adults.
DNS emphasizes the restoration of proper motor control by retraining these innate movement patterns. It helps restore joint centration (the optimal positioning of joints), build core stability, and improve neuromuscular coordination. The result? More efficient, resilient movement and a significantly lower risk of injury or chronic pain.
At Central Athlete, these concepts aren’t applied at random. We use a comprehensive assessment to guide exactly how DNS strategies are implemented into a client’s training plan. This assessment helps us identify limitations in breathing, posture, stability, and movement quality, so we know what to address and how to address it. From there, we select specific DNS-based drills that fit your current capacity, goals, and movement inefficiencies.
While the strategy is individualized, here are five of the most commonly used DNS-inspired movements we use to improve neuromuscular control and decrease the risk of injury:
1. Supine 90/90 Breathing with Intra-Abdominal Pressure
What it does: Reinforces diaphragmatic breathing, deep core engagement, and pelvic stability.
How to perform it: Lie on your back with hips and knees at 90 degrees (feet supported on a wall or bench). Inhale deeply into your belly, not your chest. Exhale fully, activating your deep core (including the transverse abdominis and pelvic floor) while maintaining a neutral spine.
Why it matters: This foundational drill teaches how to create and maintain intra-abdominal pressure, crucial for safe lifting, spinal protection, and pain-free movement.
2. 3-Month Prone Position with Head and Limb Lift
What it does: Activates the posterior chain, strengthens scapular stabilizers, and promotes spinal alignment.
How to perform it: Lie face down, chin slightly tucked. Gently lift your arms and legs a few inches off the ground while keeping your spine neutral, with no excessive arching.
Why it matters: This movement re-educates the body on how to use the deep back and glute muscles to support posture and reduce compensatory patterns that lead to injury.
3. 4.5-Month Side-Lying Hip Abduction
What it does: Strengthens the lateral hip and trunk muscles in a stabilizing, side-lying position.
How to perform it: Lie on your side with knees slightly bent and ribs stacked. Slowly lift the top leg without letting your pelvis tip backward or forward.
Why it matters: A stable hip is a strong hip. This drill builds control in the glute medius, which is critical for balance, running, and injury prevention in the knees and lower back.
4. Bear Crawl Hold (Quadruped Rock Back)
What it does: Improves coordination, core engagement, and joint centration through controlled movement.
How to perform it: Start on all fours with toes tucked. Lift your knees just an inch off the ground. From there, hold still or slowly rock your hips back while keeping your ribs and pelvis in line.
Why it matters: This movement mimics the 7-month developmental stage, training the body to stabilize through the shoulders, hips, and spine all at once—great for both athletic performance and long-term joint health.
5. Tripod Position with Reaching
What it does: Challenges balance, core stability, and cross-body coordination.
How to perform it: Start in a tripod position—one knee down, the opposite hand on the ground, the other leg in front. Slowly reach your free arm across your body without shifting your pelvis or collapsing your spine.
Why it matters: This dynamic position reinforces rotational control and single-limb stability, both of which are vital in real-world movements and sport.
The Takeaway:
Pain is often the body’s way of signaling a breakdown in movement quality, stability, or recovery. DNS-based strategies are one powerful tool we use to address those breakdowns at their root. But we don’t stop there.
At Central Athlete, we take a multidisciplinary approach to ensure our clients not only get out of pain but stay out of pain for the long haul. Whether you’re recovering from an injury, dealing with chronic discomfort, or simply want to avoid setbacks before they start, our team of coaches collaborates across specialties, including strength and conditioning, movement quality, nutrition, stress management, and recovery protocols. It’s all integrated into one personalized plan, tailored to your goals and your body.
When you build a resilient foundation through intentional training and holistic support, you’re not just getting stronger; you’re creating a body that’s built to last.
Curious where your movement is breaking down or what’s holding you back?
Book your complimentary strategy session today. You’ll receive a comprehensive assessment, a personalized roadmap, and expert guidance designed to help you move better, feel better, and perform at your best, pain-free.
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