3 Month Prone Exercise in Livonia, MI | Life in Motion Chiropractic

DNS 3 Month Prone Exercise | Core Strength and Shoulder Stability

The DNS 3 Month Prone exercise is a foundational rehabilitation movement designed to strengthen deep core muscles, improve posture, and restore natural breathing mechanics. This position is inspired by an infant’s developmental milestone around three months of age, where they begin to lift their head and support their spine using deep stabilizing muscles. Dynamic Neuromuscular Stabilization (DNS) utilizes these milestones to help patients retrain their movement patterns, alleviate pain, and enhance performance. You can read more about DNS research at the Prague School of Rehabilitation.

In this video, Dr. Ryley Perryman from Life in Motion Chiropractic, demonstrates the correct technique for performing the DNS 3 Month Prone exercise. You will learn how to set up and activate your core, incorporating diaphragmatic breathing to make the movement safe and effective. This exercise is beneficial for athletes looking to refine movement control, desk workers dealing with posture-related pain, and patients in rehabilitation following back or neck injuries. Practicing it regularly can increase core awareness, improve spinal alignment, and provide long-term stability.

How to Perform the DNS 3 Month Prone:

Lie face down with your arms and legs relaxed
Gently tuck your chin to elongate your neck and draw your shoulder blades down and back
Activate your deep core by breathing deeply into your abdomen and pelvis, keeping your spine in a neutral position
Hold this posture for several breaths, focusing on the quality and control of your movement.

Life in Motion Chiropractic is located at 27620 Five Mile Road, Livonia, MI 48154, near Five Mile and Inkster Road, and we serve the communities of Redford, Farmington Hills, and Westland. We offer **chiropractic adjustments, DNS rehab, and functional training** to help patients move and feel their best.

Learn more:

Discover the benefits of posture correction and back pain prevention from trusted sources, such as the Mayo Clinic and the Cleveland Clinic.

Schedule your appointment online or call us to see how exercises like this one can transform your health.

What Our Patients Say

I was nervous at first to go to a chiropractor, but this experience completely changed me. Not only did my lower back pain go away, but my sciatic pain did as well! The staff is amazing, especially Dr. Dockery! I recommend this office to everyone and anyone with back issues!

Nick D

Thanks to Dr. Dockery, my pain I had for years is almost gone, my headaches are less often and my back pain is no longer a daily problem. He also helps with my TMJ pain. I'm grateful to have found a doctor that actually listens and helps me!

Marissa G.

Dr. Dockery now owns and runs this clinic and is doing a great job. He is always friendly and willing to listen, focuses on fixing the areas of your body that are painful or troubling you, and gives a very thorough treatment that is worth every penny. I highly recommend him to friends, family, and all with back issues.

Phillip V.

Dr. Dockery is a wonderful chiropractor! You can really tell how passionate he is about chiropractic and how he truly cares about the wellbeing of his patients. The office space is nice and I felt very welcomed at my first visit. I've been recommending him to so many people since this is my first visit with a chiropractor and I had such a great experience. Will definitely be coming back- thank you!!

Randi K.

I am a truck driver and spend the majority of my day sitting. I haven't had back pain since I started coming here. Great people, great hours and best of all very reasonably priced. If you are looking for a chiropractor, look no further.

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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