#Dns Star

The DNS star - give it a try. Have fun 😉 . Shout out @muscleandmotion for the anatomy graphics, opening star patten by Coach Jaimie / YT & patient: @theamericanpanda.

Breaking down DNS Star progressions you may want to incorporate WHY This progression provides an opportunity to increase the demands of control on the shoulder, spine and hip. WHEN Utilize it in movement prep/warm ups prior to training to prime the body in a lower intensity or as an opportunity to address rotational control deficits in the spine and hip. Progressions 1. Isometric hold 2. UE reach with hip flexion 3. Arm/leg reach with trunk rotation toward the floor 4. Resisted rotation

Rotation without stability is where a lot of spine problems start🚨 The DNS Star (dynamic neuromuscular stabilization) exercise is a powerful drill for integrating the anterior oblique sling and teaching the body how to create controlled spinal rotation without losing stability. It challenges this sling by combining: • Contralateral limb loading • Rotational control • Anti-extension and anti-rotation stability This is the type of coordination the body needs for efficient gait, rotational power, and protecting the spine during movement👏🏼 Instead of isolating the core, this one trains the body the way it actually functions➡️integrated, cross-body stability and rotation. Add this to your routine and let me know how it feels🙌🏼

One of my favorite exercises for hip stability: the side plank clamshell + a squat (a variation of the DNS star). . Shout out @muscleandmotion for the amazing anatomy graphics.

The DNS Star Pattern- More than just your core, and here is why. Functional, multi-purpose and effective. - Strength - Mobility - Stability

DNS Star: — What: closed chain hip internal rotation, shoulder protraction/upward rotation and thorax rotation across midline — Why: to prime mobility and stability motor control of the hip/shoulder complex — Can be utilized as a part of pillar and movement prep to improve global movement patterns required for a linear or multi-directional skill session

✨Core - cinch this up This is a favourite. The DNS star @dnsrehabilitation This trio is the perfect follow up to my last post on core and a great way to train a balanced core . We target: ✅ ANTERIOR and POSTERIOR oblique chains ✅ hip shifting (AFIR - pelvis rotating around the femur) ✅ keeping your pelvis and ribcage stacked and centre of mass BACK so we can get back body expansion ( remember it’s the tension in the front that allows for the expansion in the back) ＊All of these are based on DNS (developmental kinesiology = using the building blocks of movement from the first year of life in rehab and performance) ( DNS emphasizes quality of stability, integration of core and breathing, distal support zones, balanced muscle function, joint centration, global patterns…so good🔥🧠) 1️⃣ DNS Star -keep your pelvis and ribcage stacked -strong shoulder ( centrated ) -reach and rotate your pelvis towards the floor as much as is possible ( maximum length through the back of the hip) -I care more about your quality of stability than how big your star is -keep breathing ⚠️ don’t go into extension 2️⃣ Low Oblique Sit shift + roll -this is a nice regression or prep for the star -SUPER important that the bottom@knee drives into the ground . This is your support zone and is key for motor activity at the hip -start by not lifting …then add the lift…then the reach -same rules apply as above 3️⃣ dns clam -pelvis and ribcage stay stacked and neutral -maximum hip rotation without back motion -I am NOT a fan of clam shells so I don’t even like to call these clams…but when I do clams, I do THESE. 🔥BURN BABY remember: A weak core will go into extension…⚠️DON’T DO THAT #core #breathing #tightback #backpain #ribs #ribcage #ribflare # back pain #posture #mobility #breathing #core #pilates #yoga #rehab #prehab #physio #dns #dnsrehabilitation #posturalrestoration #ZOA

One of the reasons why I’m excited to share the DNS Star Plank on my podcast is because I’m always looking for exercises to tap into that HIP-HINGING PATTERN combined with ROTATIONAL control, and this exercise DOES BOTH!! It also does a great job in addressing hip mobility or stability deficits. Watch as @drericabramowitz guides me through the DNS Star Plank—it’s perfect if you’re looking to enhance your hip movements and glute activation! Watch the full episode on our latest podcast episode OUT NOW on @Youtube, @Spotify, and other major platforms! Link in bio.

DNS Star ⭐️ I love this exercise as it has so much bang for its buck 💪🏻 Helping to work: ✅Hip Mobility and Stability ✅Core Stability ✅Upper Body Mobility and Strength ✅Glute Strength Improving control around the hips is a massive go to for me and my patients, they’re our powerhouse and have a lot to say when it comes to how the body moves 💪🏻 If you’re fed up of your hips feeling crappy (don’t worry you’re not alone), I’d definitely recommend our 8 week hip plan 🫡 Where we look to start small, gain confidence and build on the foundations each week to MOVE and LIVE better 🚀 #hippain #hipmobility #corestrength #corestability #coreworkout #coretraining #thoracicmobility #shoulder #shoulderworkout #glutes #physicaltherapy #injuryprevention

📐UNEVEN HIPS⁉️ • • 🤔Do you notice one of your hips is higher than the other? Try this routine! • • 1️⃣Reduce Tension: Foam Rolling - 30 Sec 2️⃣Restore Motion: Hip Hikes - 10 Reps 3️⃣Reinfornce: DNS Star Plank - 30 Secs • • Usually uneven hips isn’t caused by just one thing. So, this will help you target several key factors that can lead to it. • • If this routine helped, then you want to structure this into your warm-ups, or add it to your daily stretch routine! • • ⚠️All content is EDUCATIONAL (not medical advice). If you are unsure if this content will help you, DON’T be a hero and seek a local medical or movement professional. #unevenhips #hips #hipmobility #hiphike #hipstability #hipexercises #hipstretch #hipstrength #hipstretches #physicaltherapy #sportsperformance #gymtok #gymmotivation #gymtips #gymadvice #gyminfluencer #protectyourback #hiittraining #hiitworkout

Both of these DNS plank variations are great because they challenge your body’s multidirectional stability of the shoulder/hip complex and core. Benefits ✅ works the anterior sling to resist excessive extension ✅ closed chain hip internal rotation ✅ scapular upward rotation and thoracic rotation ✅glute med strength and control I typically program these as movement prep before compound lifts or any multidirectional skill exercise. Please like and follow for more workout tips! #corestability #coppenhagenplank #DNSStar #physicaltherapy #DPT #sportsPT #dynamicstability #workout #gymtips #hipstrength #fitness #rehab #strengthandconditioningtraining

The DNS Star is a great warmup exercise that you can throw into any lower body day! ✍️ Combining hip stability with anti-rotation, this powerhouse of an exercise is perfect for those who get back pain during daily activities 🙂‍↔️ Save and try before your next lower body day! This video was taken from our barbel squat video on YouTube, check it out! 🔥 #antirotation #backpain #hippain #painfreeperformance #squatwarmup #deadliftwarmup #warmup #mobility #stability