The 3 Month Supine with Neck Retraction, also known as 90/90 Breathing with Neck Retraction, is one of the most effective DNS-based exercises for improving posture, breathing, and core control. At Life in Motion Chiropractic in Livonia, MI, we often teach this exercise to patients who experience neck tension, poor posture, or shallow breathing patterns. It’s an excellent way to integrate breathing mechanics with spinal alignment, helping the entire body move more efficiently.

Why 3 Month Supine with Neck Retraction Matters

Dynamic Neuromuscular Stabilization (DNS) is based on developmental movement patterns observed in infants. The “three-month” position replicates the natural postural control we develop during early growth, emphasizing diaphragm control, spinal alignment, and deep core activation. According to the National Institutes of Health, proper diaphragmatic breathing can improve spinal stability and reduce musculoskeletal tension throughout the neck and back.

How to Perform the 3 Month Supine with Neck Retraction

  • Lie flat on your back with your knees and hips bent at 90 degrees, forming an “L” shape.
  • Flatten your lower back gently against the floor or table to engage your core and stabilize your spine.
  • Retract your chin slightly, lengthening the back of your neck — imagine making your neck as long as possible.
  • Breathe slowly through your nose, expanding your lower ribcage and abdomen instead of lifting your chest.
  • Exhale fully, maintaining a flat back and retracted neck.
  • Repeat for 5–10 deep breaths, focusing on smooth, controlled motion and full-body stability.

Benefits of 3 Month Supine with Neck Retraction

This exercise improves deep neck flexor strength, enhances breathing efficiency, and relieves tension in the upper back and shoulders. It’s especially beneficial for patients who experience “forward head posture” or chronic upper back tightness. Over time, it teaches your body how to maintain spinal alignment and core stability during daily movement and exercise.

Chiropractic Integration in Livonia

Our Livonia chiropractors integrate DNS-based exercises like this one into care plans to complement adjustments and soft tissue therapy. The goal is not only to relieve pain but to restore functional breathing, posture, and motor control — creating long-lasting improvements in movement and comfort. If you’ve been searching for a chiropractor near me who emphasizes functional rehabilitation, this exercise is a great place to start.

👉 Explore more DNS breathing and posture drills in our rehab library.
👉 Schedule an appointment today to learn how DNS training can improve your posture and breathing mechanics.