The 6 Month Supine DNS Position
for Core, Hip & Deep Neck Strength
A developmental DNS drill that builds on the 3 Month Supine by adding deeper hip flexion and the option to hold the feet — training core stability, abdominal pressure, hip mobility, and the deep neck flexors all at once.
What Is the 6 Month Supine Position?
The 6 Month Supine is a developmental position drawn from Dynamic Neuromuscular Stabilization (DNS) used to enhance core stability, activate the deep neck flexors, and improve hip mobility — all at the same time. It retrains breathing, strengthens the trunk, and restores natural movement patterns modeled on infant motor development.
It builds directly on the 3 Month Supine by adding more hip flexion, deeper abdominal-cylinder activation, and the option to lightly hold the feet. These cues mimic what a healthy baby does around six months of age, when abdominal stabilization, midline control, and coordinated breathing emerge together as foundational motor control.
At Life in Motion Chiropractic in Livonia, MI, we pair this position with chiropractic care and functional coaching to help patients build strength, mobility, and posture that last.
Step-by-Step: The 6 Month Supine
Set your base
Lie on your back on a firm surface and gently retract your neck to create a long, neutral spine.
Lift the legs
Bring your thighs up to just beyond 90 degrees, keeping your knees softly bent at around 90 degrees.
Breathe into the cylinder
Focus on slow, deep diaphragmatic breaths to pressurize the abdominal cylinder — your belly and sides should expand 360 degrees.
Progress to holding the feet
Lift your feet upward and lightly hold them to deepen the stretch through the hip capsule. If flexibility limits you, hold your shins or ankles instead and work on it gradually.
Relax the shoulders
Let your shoulder blades settle toward the ground for better thoracic expansion, staying relaxed through the upper body.
The hold comes from breath and abdominal pressure, not from gripping. As an optional progression, lift your head about one inch to switch on the deep neck flexors — but only once your breathing and trunk pressure feel solid. Never crank the head up to compensate for a tired core.
Who Benefits From This Exercise?
Core & trunk stability
Integrates the abdominal and cervical stabilizers to support a neutral spine during movement.
Tight hips & low back
Opens the hip capsule and eases lower-back tension by teaching the body to stabilize from the center.
Posture & breathing
Strengthens weak deep neck flexors and retrains coordinated, diaphragmatic breathing for better posture.
What to Watch For
- Holding your breath. The whole point is the breath. Keep slow, deep diaphragmatic breathing going the entire time.
- Arching the low back. If your back lifts off the floor, you’ve lost abdominal pressure. Reset the position before continuing.
- Yanking the head up. The optional head lift is only about an inch and only when the core is solid — not a forceful crunch.
- Forcing the feet hold. If you can’t reach your feet comfortably, hold the shins or ankles. Don’t strain the hips or round the spine to grab them.
Frequently Asked Questions
The 3 Month Supine keeps the hips at about 90 degrees and focuses on baseline breathing and stability. The 6 Month version adds more hip flexion, deeper abdominal activation, and the option to hold the feet — so it’s the natural progression once the 3 Month feels easy.
Aim for around 5 to 10 slow, deep breaths and rest. Stay only as long as you can keep good breathing and a flat low back — quality of the position matters far more than duration.
That’s completely normal. Hold your shins or ankles instead, or skip the hold entirely and keep the thighs supported. Flexibility improves gradually as the hips open up over time.
No — the one-inch head lift is an optional add-on to engage the deep neck flexors. Only include it once your breathing and trunk pressure are solid, and keep it gentle. If your neck strains, leave the head down.
Often, yes. By teaching the trunk to stabilize from the center and keeping the spine neutral, it’s especially useful for people with lower-back tension, tight hips, or weak deep stabilizers. If you have sharp or persistent pain, have it assessed first.
A few minutes most days is plenty. Because it doubles as breathing practice, it’s an easy one to fold into a daily routine. Your chiropractor can tell you how it fits alongside the rest of your program.
This page is for educational purposes and is not a substitute for individualized medical advice. Consult Life in Motion Chiropractic or your healthcare provider before starting any new exercise.
Want this checked in person?
Life in Motion Chiropractic serves patients throughout Livonia, Farmington Hills, Redford, Northville, and the greater Wayne County area. We’ll make sure your breathing and position are dialed in, and build a plan around your core, hip, and posture goals.