The DNS High Bear Position is an advanced full-body stability exercise used at Life in Motion Chiropractic to enhance core strength, shoulder stability, and hip control. As a progression from the low bear position, this movement challenges your coordination and builds dynamic strength across multiple joints. If you’ve been looking for a chiropractor near me in Livonia who integrates movement-based rehab into care, this DNS exercise is one of our top recommendations for full-body control and spinal alignment.
Why the DNS High Bear Position Works
Dynamic Neuromuscular Stabilization (DNS) is a research-supported system that retrains how your nervous system organizes movement. The high bear position is modeled after natural developmental postures used by infants as they prepare to crawl and stand. According to findings published in the National Institutes of Health, DNS-style exercises help improve joint control, core activation, and stability across the kinetic chain — making them beneficial for athletes, patients recovering from injury, or anyone working on posture and strength.
How to Perform the DNS High Bear Position
- Start on all fours with wrists under shoulders and knees under hips.
- Engage your core, curl your toes under, and lift your knees slightly to create the low bear position.
- Maintain a long, neutral spine with your chin gently tucked.
- Press through your hands and feet evenly, then raise your hips higher into the high bear position.
- Keep knees slightly bent and distribute your weight evenly between hands and feet.
- Hold for 20–30 seconds, breathing steadily into your diaphragm.
- To increase difficulty, lift one arm or leg at a time, resisting any rotation through your torso.
Benefits of the DNS High Bear Position
This exercise builds strength through the shoulders, hips, and core while promoting better posture and balance. It enhances coordination between the upper and lower body, develops functional stability, and helps reduce compensatory movement patterns that lead to pain. Over time, consistent practice improves total-body control and movement efficiency — essential for daily life and athletic performance alike.
Chiropractic Integration in Livonia
Our Livonia chiropractors often include the DNS high bear in corrective exercise plans to complement adjustments and manual therapy. By integrating stabilization training with chiropractic care, we help patients not only feel better but also move with strength and precision. Whether you’re recovering from an injury or improving functional strength, this DNS progression is a valuable tool in your rehab journey.
👉 Explore more DNS progressions in our rehab library.
👉 Schedule an appointment today to experience how chiropractic-guided DNS training can elevate your movement and performance.