Learn and practice the coordinated activity (synergy, coordination, and timing) of your deep stabilizing musculature, including the diaphragm, pelvic floor, entire abdominal wall, and intersegmental spinal muscles. This creates a fixed point through the trunk and pelvis, allowing larger muscle groups to anchor efficiently.
Develop the ability to dynamically manage intra-abdominal pressure (IAP) by coordinating diaphragm descent with eccentric loading of the pelvic floor and abdominal wall. This ‘inside-out’ strategy provides efficient, dynamic stability through full ranges of motion, unlike static bracing.
Be aware of common postural habituations, such as anterior pelvic tilt, rib cage flaring, shoulder elevation/protraction, and cervical spine extension. These patterns inhibit proper diaphragm function, leading to over-utilization of accessory breathing muscles and chronic overload in transitional spinal areas.
In all physical activities and training, prioritize the quality of movement, stability, and ‘centration’ (maintaining ideal joint position) throughout the kinematic chain over simply achieving high repetitions or heavy loads. This approach, exemplified by elite athletes, reduces injury risk and enhances longevity.
Recognize that most non-traumatic low back pain often stems from an inefficient activation of the deep stabilizing system, leading to excessive flexor-extensor activity and ‘hinging’ in the lumbar-sacral region. Addressing this underlying stabilization deficit is crucial for effective recovery and prevention.
Utilize active exercises based on developmental milestones, employing specific points of support and positioning, to facilitate or ‘wake up’ the natural, hardwired motor patterns you still possess as an adult. Practice these movements with awareness to feel the correct synergy and stabilization.
Create an environment that allows children to explore movement naturally, avoiding devices like premature sit-up chairs or walkers that force postures before they are developmentally ready. Delaying the introduction of shoes and minimizing prolonged car seat or sitting time can also support healthy neuromuscular development.
Understand that Dynamic Neuromuscular Stabilization (DNS) is a process requiring consistent work and practice, focusing on feeling the movements and understanding the underlying philosophy rather than seeking quick, superficial results. Patience and persistence are key for integrating new, efficient movement patterns.
For clinicians and trainers, integrate DNS concepts and principles (e.g., specific loading, cueing) into existing training programs and rehabilitation protocols. This approach enhances the effectiveness of current methods by improving fundamental stabilization and movement efficiency.
If you are a clinician or trainer, consider exploring the Dynamic Neuromuscular Stabilization (DNS) curriculum, which includes clinical, exercise/sport, and pediatrics tracks, along with specialty courses. This can deepen your understanding and ability to integrate these concepts into your professional practice.
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