DNS 4.5 Month Transition Exercise | Oblique Sit for Core and Shoulder Stability
The DNS 4.5 Month Transition exercise, also known as the oblique sit, is a natural progression from the 4.5 Month Sidelying position. This developmental movement strengthens the shoulder, oblique muscles, and deep stabilizers of the spine while training controlled transitions. By revisiting motor milestones from infancy, Dynamic Neuromuscular Stabilization (DNS) helps adults restore posture, improve breathing patterns, and build long-term stability.
In this demonstration, Dr. Ryley Perryman from Life in Motion Chiropractic in Livonia, Michigan, shows how to perform the DNS 4.5 Month Transition properly. This exercise is ideal for patients recovering from shoulder or neck issues, athletes seeking to improve performance, and anyone looking to enhance posture and core strength. It is especially effective for teaching the body to move in and out of supported positions with control.
How to Perform
Step 1: Begin in the 4.5 Month Sidelying position with the bottom leg bent at 90° and the top arm also bent at 90°. The shoulder should be tucked under and stable.
Step 2: Keep the outside elbow firmly pressed into the ground and retract your chin as you look slightly toward your armpit.
Step 3: Activate your shoulder stabilizers and drive through the elbow to lift your torso upward into an oblique sit.
Step 4: Slowly and with control, return to the ground, avoiding collapse.
Step 5: Repeat several times, breathing deeply into your abdomen and keeping your spine tall throughout.
This exercise should feel active the entire time, with pressure maintained through the elbow and shoulder. The movement strengthens not only the shoulder girdle but also the oblique core muscles and stabilizers of the neck. Practicing this regularly helps with posture correction, functional strength, and injury prevention.
Benefits of the 4.5 Month Transition
- Improves shoulder and scapular stability
- Activates core and oblique muscles
- Supports posture and spinal alignment
- Encourages controlled breathing and stability
Life in Motion Chiropractic is located at 27620 Five Mile Road, Livonia, MI 48154, near Five Mile and Inkster Road. Our clinic provides chiropractic adjustments, DNS rehabilitation, and functional training for patients across Livonia, Redford, Farmington Hills, and Northville. We integrate evidence-based techniques with developmental exercises like this one to restore movement and reduce pain.
For more on the importance of core strength, visit the Cleveland Clinic’s core strengthening guide or learn more about spinal health at the Mayo Clinic.
Schedule your appointment today to discover how DNS exercises, such as the 4.5 Month Transition, can enhance your strength, posture, and overall health.
