The DNS High Kneeling Position is an excellent way to build hip stability, activate the glutes and adductors, and improve posture from the ground up. At Life in Motion Chiropractic, we frequently use this exercise with patients recovering from hip, knee, or lower-back discomfort. If you’ve been searching for a chiropractor near me in Livonia who emphasizes movement-based rehabilitation, this exercise represents our evidence-based approach to restoring strength and balance.
Why the DNS High Kneeling Position Works
Dynamic Neuromuscular Stabilization (DNS) focuses on retraining the nervous system to coordinate movement efficiently—much like the way we developed stability as infants. The high kneeling position teaches the body to align the shoulders, hips, and knees while controlling pelvic motion through the glutes and adductors. According to the National Institutes of Health, DNS-style stabilization can improve coordination, core strength, and balance in both rehabilitation and athletic settings.
How to Perform the DNS High Kneeling Exercise
- Start on your knees with feet close together and toes pointed behind you.
- Align your shoulders, hips, and knees in a straight vertical line.
- Hold a stable surface like a chair or table for light balance support if needed.
- Lift one leg and step the foot forward so that your knee and hip are bent at roughly 90 degrees.
- Keep your torso tall and core engaged, maintaining a neutral spine throughout the movement.
- Slowly hinge your hips backward toward your rear ankle while breathing into your abdomen.
- Feel a stretch in your inner thigh (adductors) and glute engagement as you return to the upright kneeling position.
- Repeat 5–8 times per side with control and steady breathing.
Benefits of the DNS High Kneeling Position
This exercise strengthens the glutes, quads, and adductors while improving hip control and pelvic stability. It can help reduce lower back tension and improve movement patterns in daily life and sport. Over time, consistent practice enhances posture, balance, and coordination between the lower and upper body.
Chiropractic Integration in Livonia
At Life in Motion Chiropractic, our Livonia chiropractor combines DNS exercises like the high kneeling progression with hands-on adjustments and individualized care plans. By integrating movement retraining into your chiropractic visits, we help ensure that each adjustment leads to lasting improvements in strength and function.
👉 Explore more DNS-based exercises in our rehab library.
👉 Schedule an appointment today to learn how DNS training can enhance your stability and relieve pain.