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DNS High Bear

An advanced full-body stability position that builds core strength, shoulder stability, and hip control all at once — a progression from the low bear that challenges coordination across the whole kinetic chain.

Core, Shoulders & Hips
Full-Body Stability
DNS / Bodyweight
Overview

What the DNS High Bear Does

The DNS High Bear is an advanced full-body stability exercise used to build core strength, shoulder stability, and hip control together. As a progression from the low bear position, it challenges coordination and develops dynamic strength across multiple joints at once — making it a go-to for full-body control and spinal alignment.

In the demonstration below, the team at Life in Motion Chiropractic in Livonia, Michigan walks through the movement step by step. It’s built on Dynamic Neuromuscular Stabilization (DNS), a research-supported system that retrains the nervous system to organize movement. The high bear is modeled after the natural developmental postures infants use as they prepare to crawl and stand.

Technique

How to Perform the DNS High Bear

1

Set up on all fours

Start on all fours with your wrists under your shoulders and knees under your hips.

2

Find the low bear

Engage your core, curl your toes under, and lift your knees slightly off the floor to create the low bear position.

3

Keep a neutral spine

Maintain a long, neutral spine with your chin gently tucked throughout.

4

Rise into the high bear

Press evenly through your hands and feet, then raise your hips higher into the high bear position.

5

Balance the load

Keep your knees slightly bent and distribute your weight evenly between your hands and feet.

6

Hold and breathe

Hold for 20–30 seconds, breathing steadily into your diaphragm. To progress, lift one arm or leg at a time while resisting any rotation through your torso.

Key Cue

Keep the spine long and the chin tucked as you lift the hips — let the position come from even pressure through the hands and feet, not from arching the low back. When you add an arm or leg lift, the goal is to keep the torso perfectly still and resist the urge to twist.

Why It Works

Benefits of the DNS High Bear

Full-body strength

Builds strength through the shoulders, hips, and core at the same time.

Posture & balance

Promotes better posture and balance by training upright, organized control.

Upper–lower coordination

Improves coordination between the upper and lower body for smoother movement.

Fewer compensations

Reduces the compensatory movement patterns that lead to pain over time.

Watch For

Common Mistakes

  • Arching or rounding the low back instead of holding a long, neutral spine.
  • Letting the chin jut forward rather than keeping it gently tucked.
  • Loading too much weight into the hands and collapsing through the shoulders.
  • Letting the torso twist when lifting an arm or leg, instead of resisting the rotation.
Keep Going

Related Exercises & Conditions

DNS Low Oblique Transition Back Pain Shoulder Pain Chiropractic Care Full Rehab Library
FAQ

Frequently Asked Questions

What muscles does the DNS High Bear work?
It’s a true full-body exercise. The core works to stabilize the trunk, the shoulders and arms support the upper body, and the hips and legs control the lower body — all coordinating together to hold the position.
How is the high bear different from the low bear?
The low bear keeps the hips lower with knees hovering just off the floor. The high bear raises the hips higher, which lengthens the levers and demands more shoulder, hip, and core control. It’s the more advanced progression of the two.
How long should I hold it?
Aim for 20 to 30 seconds with steady diaphragmatic breathing. Once you can hold that cleanly, progress by lifting one arm or leg at a time while keeping the torso still.
What is DNS?
DNS stands for Dynamic Neuromuscular Stabilization, a rehab system based on developmental kinesiology — the movement patterns we develop as infants. It retrains the nervous system to organize stable, efficient movement across the whole body.
Who is this exercise good for?
It suits athletes building full-body control, patients progressing through rehab, and anyone working on posture and stability — provided they already have a solid low bear. It’s an advanced position, so it’s best built up to gradually.
Is the high bear safe if I have a shoulder or back issue?
Because it loads the shoulders and core heavily, the right entry point depends on your situation. If you’re dealing with pain, have the movement reviewed first so it can be confirmed as appropriate and scaled to your level.

This content is for educational purposes only and is not a substitute for individualized medical advice. Exercises shown may not be appropriate for every condition. Consult a qualified healthcare provider before beginning any new exercise program, especially if you have an existing injury or a shoulder, back, or hip condition.

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