The DNS Low Bear Position is one of the most effective exercises for improving shoulder stability, core control, and postural strength. At Life in Motion Chiropractic, we use this position to help patients rebuild foundational movement patterns. It’s a versatile exercise that strengthens the deep stabilizers of the trunk while improving coordination from the shoulders to the hips. If you’ve been searching for a chiropractor near me in Livonia who emphasizes functional rehabilitation, this DNS position is an excellent place to start.
What Is the DNS Low Bear Position?
Dynamic Neuromuscular Stabilization (DNS) is a system developed by the Prague School of Rehabilitation that retrains how your brain and body coordinate movement. The low bear position represents a developmental stage where the body learns to stabilize the trunk against gravity. According to the National Institutes of Health, DNS-based postural training improves joint control, core activation, and neuromuscular efficiency — all of which are critical for spinal health.
How to Perform the DNS Low Bear Position
- Begin on your hands and knees with your wrists under your shoulders and knees under your hips.
- Spread your fingers wide and press evenly through your palms — avoid leaning to one side.
- Curl your toes under and place the base of your foot on the floor.
- Keep your back flat and spine neutral — don’t arch or round.
- Take a deep breath into your abdomen to activate your core.
- Press into your hands and toes to lift your knees 1–2 inches off the ground.
- Hold this position for 5–10 deep breaths, maintaining steady abdominal pressure.
- To advance, slowly step one leg back at a time into a plank and then return to the bear position with control.
Benefits of the DNS Low Bear Position
This movement builds strength across the entire kinetic chain — from your shoulders and core to your hips and legs. It reinforces proper posture, improves breathing control, and increases awareness of spinal alignment. For patients recovering from low-back or shoulder discomfort, this exercise helps create stability without overloading the joints.
Chiropractic Integration in Livonia
Our Livonia chiropractors integrate DNS progressions like the low bear position into treatment plans to complement adjustments and soft tissue work. These exercises help patients retain alignment, strengthen their core, and improve function in daily life. The DNS Low Bear is a foundational tool for developing long-term strength and movement efficiency.
👉 Explore more DNS-based rehab exercises in our rehab library.
👉 Schedule an appointment today to strengthen your posture and improve spinal control through chiropractic-guided DNS training.