The DNS Tripod Progression is one of our favorite movements for improving hip mobility, balance, and lower body coordination. At Life in Motion Chiropractic, we teach this exercise to patients who are working on hip flexibility, pelvic control, or postural stability. If you’ve been searching for a chiropractor near me in Livonia who integrates functional rehab into care, this DNS-based exercise is an ideal example of our approach.
What Is DNS and Why It Matters
Dynamic Neuromuscular Stabilization (DNS) is a scientifically supported system based on developmental movement patterns — the way we learned to move as infants. These foundational positions retrain the nervous system to restore efficient, natural movement. According to research in the National Institutes of Health, DNS exercises enhance stability, joint control, and overall body coordination, making them ideal for both rehabilitation and performance training.
How to Perform the DNS Tripod Progression
- Start on your hands and knees with wrists under shoulders and knees under hips.
- Maintain a neutral spine by tucking your chin and keeping your back long.
- Lift one leg and bring the foot to the outside of the same-side hand.
- Distribute pressure evenly through your heel, big toe, and outer toes to create a tripod base.
- Using your arms as a counter-balance, lift into a half-kneeling position with hip and knee stacked beneath your shoulder.
- Sit back toward your heel, extending your front leg straight, maintaining a neutral spine.
- Move slowly between the extended and half-kneeling positions for 5–8 repetitions per side.
Benefits of the DNS Tripod Progression
This movement integrates flexibility, balance, and strength. It activates the glutes, stabilizes the hips, and strengthens the muscles around the pelvis and core. For patients recovering from hip, knee, or lower back issues, this approach is a safe and effective way to reestablish dynamic control while reinforcing proper movement mechanics. Over time, the DNS Tripod Progression enhances both functional strength and postural alignment.
Chiropractic Integration in Livonia
At Life in Motion Chiropractic, our Livonia chiropractors incorporate DNS progressions like this one to complement adjustments and manual therapy. These exercises bridge the gap between treatment and real-world movement, helping patients not only feel better but also move better. Whether your goal is improved athletic performance or pain-free daily motion, this exercise supports lasting results.
👉 Explore more DNS-based exercises in our rehab library.
👉 Schedule an appointment to learn how DNS training can enhance your recovery and movement quality.