4.5 Month Sidelying Exercise in Livonia, MI | Life in Motion Chiropractic

DNS 4.5 Month Sidelying Exercise | Shoulder and Neck Stability

The DNS 4.5 Month Sidelying exercise is a key developmental position that focuses on stabilizing the shoulder, upper spine, and neck. This movement is derived from Dynamic Neuromuscular Stabilization (DNS), which retrains the nervous system by revisiting infant motor milestones. At around four and a half months of age, babies begin to develop strength and stability in sidelying positions. Practicing this as an adult helps restore proper posture, core activation, and scapular control.

In this demonstration, Dr. Ryley Perryman of Life in Motion Chiropractic in Livonia, Michigan, explains how to perform the DNS 4.5 Month Sidelying correctly. This exercise is excellent for patients with shoulder or neck tension, athletes working on postural control, or anyone seeking improved movement quality.

How to Perform the DNS 4.5 Month Sidelying

Step 1: Begin lying on your side. Position your bottom leg at a 90-degree angle so that your hip and knee rest comfortably on the ground.
Step 2: Keep your top leg and arm relaxed and slightly extended.
Step 3: Use your opposite hand to gently scoop the working shoulder down, engaging the muscles between your shoulder blade and spine.
Step 4: Retract your chin and look slightly toward your armpit, lengthening your spine.
Step 5: Keep your working arm extended forward as if preparing to volley a ball.
Step 6: Breathe deeply into your abdomen while pressing your elbow and shoulder into the floor.
Step 7: Hold the position for 8 to 10 breaths, maintaining stability and muscle engagement

Benefits of the 4.5 Month Sidelying Exercise

Improves scapular control and upper back stability
Reduces neck and shoulder tension
Teaches deep core activation with breath work
Supports posture correction and rehabilitation

Practicing this DNS position helps reinforce better posture and breathing mechanics. It is a safe and effective addition to a rehabilitation program or as a warm-up for athletic training. For more on posture and spinal stability, see Mayo Clinic’s posture guide and Cleveland Clinic’s back health resources.

Visit Life in Motion Chiropractic

We are located at 27620 Five Mile Road, Livonia, MI 48154, near the intersection of Five Mile and Inkster Road. Our clinic provides chiropractic adjustments, DNS rehabilitation, and movement-based care for patients in Livonia, Redford, Farmington Hills, and surrounding communities.

Schedule your appointment online or call our office to learn how DNS exercises can improve your posture, strength, and overall health.

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Contact our Office

Chiropractor in Livonia, MI

Contact Life in Motion Chiropractic to request an appointment or to request additional information about our services. We look forward to hearing from you.

27620 Five Mile Road
Livonia, MI 48154

Office Hours

Mon, Wed, Thu, Fri: 9am-12pm, 2pm-6pm
Tue: 2pm-6pm
Sat: By Appointment