The 6-Month Supine DNS exercise is a powerful developmental position used to enhance core stability, activate the deep neck flexors, and improve hip mobility. At Life in Motion Chiropractic, we use this exercise to help patients retrain their breathing, strengthen their trunk, and restore natural movement patterns inspired by pediatric motor development. If you are searching for a Livonia chiropractor who integrates evidence-based DNS rehabilitation with chiropractic care, this progression is an essential part of our clinical system.

This exercise builds upon the well-known DNS 3-Month Supine position by introducing increased hip flexion, greater abdominal cylinder activation, and the ability to hold the feet lightly. These cues mimic the developmental milestones seen in healthy infants around six months of age, where abdominal stabilization, midline control, and coordinated breathing emerge as foundational motor control patterns. Research from the National Institutes of Health emphasizes the significance of trunk stability and deep neck flexor activation in reducing neck pain, enhancing posture, and improving spinal support in adults.

How to Perform the 6-Month Supine Position

  1. Lie on your back on a firm surface.
  2. Gently retract your neck to create a long, neutral spine.
  3. Bring your thighs up to just beyond 90°, keeping your knees softly bent at around 90°.
  4. Focus on slow, deep diaphragmatic breathing to pressurize the abdominal cylinder.
  5. Progress by lifting your feet upward and lightly holding them to deepen the stretch of the hip capsule.
  6. Allow your shoulder blades to relax toward the ground for better thoracic expansion.

*Optional: Lift your head about one inch to activate the deep neck flexors.*

If flexibility limits you, hold onto your shins or ankles and work on improving gradually.

Why This Exercise Matters

The 6-Month Supine position helps integrate abdominal and cervical stabilizers, enhances hip mobility, and teaches the body to maintain neutral spine alignment during movement. It is especially beneficial for individuals with lower back tension, poor posture, tight hip capsules, or weak deep neck stabilizers. By combining DNS principles with chiropractic adjustments and functional coaching, our Livonia chiropractors help patients build strength and mobility that lasts.

👉 Explore more DNS exercises in our rehab library.
👉 Ready to improve your core, breathing, and hip mobility? Schedule an appointment today.