Stability, flexibility, and balance

Summary

Dynamic Neuromuscular Stabilization (DNS) is intended to help stabilize our spines to help prevent injury, improvement movements, and rehabilitate.
Flexibility is about improving the range of motion of your joints and muscles.
Balance exercises is about, well you guessed it, improving balance

DNS Exercises

Dynamic Neuromuscular Stabilization Exercises

Exercise	Instructions	Video
Crocodile Breathing	Lie on your stomach, hands under forehead. Breathe deeply, expanding the lower ribcage.	Watch
Supine Diaphragmatic Breathing	Lie on your back, knees bent. Breathe diaphragmatically, focusing on abdominal expansion.	Watch
Quadruped Rocking	Start on hands and knees. Rock back and forth, emphasizing controlled movement.	Watch
Child's Pose	Kneel, sit back on your heels, and reach arms forward. Breathe deeply and relax.	Watch
Dead Bug	Lie on your back, arms and legs raised. Lower opposite arm and leg while keeping the spine stable.	Watch
Active Straight Leg Raise (ASLR)	Lie on your back, one leg straight, the other lifted. Keep the raised leg straight while lifting the opposite arm.	Watch
Quadruped Extension-Rotation	Start on hands and knees. Lift one arm and extend it forward, then rotate the trunk.	Watch
Hip Flexor Stretch	Kneel with one foot forward. Shift hips forward to stretch the hip flexors.	Watch
Serratus Anterior Activation	Lie on your back with arms straight up. Lift arms while keeping the lower back on the ground.	Watch
Bear Crawl	Start on hands and knees. Lift knees slightly, keeping a flat back and engaging the core.	Watch

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Flexibility Exercises

Flexibility Exercises

    Flexibility Exercise
    Description
    Instructions
  
    Forward Fold
    Stretches the hamstrings, lower back, and calves.
    1. Stand with feet hip-width apart. 2. Hinge at the hips and slowly lower your torso toward your thighs. 3. Keep your knees slightly bent if needed. 4. Let your arms hang down or reach for your toes. Hold for 20-30 seconds.
  
    Quad Stretch
    Targets the quadriceps muscles at the front of the thigh.
    1. Stand tall with feet hip-width apart. 2. Bend one knee and bring your foot toward your glutes. 3. Grab the ankle or foot with your hand on the same side. 4. Keep your knees close together and gently push your hips forward. Hold for 20-30 seconds.
  
    Seated Forward Bend
    Stretches the hamstrings, lower back, and spine.
    1. Sit on the floor with legs extended in front of you. 2. Flex your feet and lengthen your spine. 3. Slowly hinge at the hips and reach forward toward your toes. 4. Keep your back flat and avoid rounding the spine. Hold for 20-30 seconds.
  
    Child's Pose
    Releases tension in the back, shoulders, and hips.
    1. Start on hands and knees with toes together and knees apart. 2. Lower your hips back toward your heels. 3. Extend your arms forward and lower your forehead to the ground. 4. Relax and breathe deeply. Hold for 30-60 seconds.
  
    Triceps Stretch
    Targets the triceps muscles on the back of the upper arm.
    1. Stand or sit tall with shoulders relaxed. 2. Reach one arm overhead and bend the elbow, bringing the hand toward the center of your back. 3. Use the opposite hand to gently push the elbow further. 4. Hold for 20-30 seconds and switch sides.
  
    Cobra Pose
    Opens the chest, stretches the abdominals, and strengthens the back.
    1. Lie face down with palms on the floor under your shoulders. 2. Press into the hands and lift the chest off the ground, keeping the hips and thighs on the floor. 3. Lengthen the spine and gaze forward or slightly up. Hold for 20-30 seconds.
  
    Standing Side Stretch
    Targets the sides of the torso, stretching the intercostal muscles and obliques.
    1. Stand tall with feet hip-width apart and arms by your sides. 2. Reach one arm overhead and lean to the opposite side, keeping both feet grounded. 3. Keep the shoulders down and away from the ears. Hold for 20-30 seconds and switch sides.
  
    Hip Flexor Stretch
    Stretches the muscles at the front of the hip and thigh.
    1. Kneel on one knee with the other foot flat on the ground in front, creating a 90-degree angle at the front knee. 2. Keep the torso upright and engage the core. 3. Shift your weight forward slightly, feeling a stretch in the front of the hip and thigh of the back leg. Hold for 20-30 seconds and switch sides.
  
    Butterfly Stretch
    Opens the hips and stretches the inner thighs and groin.
    1. Sit on the floor with the soles of your feet together, allowing knees to fall out to the sides. 2. Hold onto your feet or ankles with your hands. 3. Sit up tall and gently press your knees toward the ground using your elbows. 4. Hold for 20-30 seconds.
  
    Standing Quadriceps Stretch
    Targets the quadriceps muscles at the front of the thigh.
    1. Stand tall with feet hip-width apart. 2. Bend one knee and bring your foot toward your glutes, grabbing the ankle or foot with your hand on the same side. 3. Keep your knees close together and gently push your hips forward. Hold for 20-30 seconds and switch sides.
  
    Seated Spinal Twist
    Stretches the spine, shoulders, and hips while improving spinal mobility.
    1. Sit on the floor with legs extended in front of you. 2. Bend one knee and cross it over the opposite leg, placing the foot flat on the floor outside the opposite knee. 3. Twist your torso toward the bent knee, placing the opposite elbow on the outside of the bent knee for leverage. 4. Lengthen the spine with each inhale and deepen the twist with each exhale. Hold for 20-30 seconds and switch sides.
  
    Hamstring Stretch with Strap
    Targets the hamstrings while providing support for those with limited flexibility.
    1. Lie on your back with one leg extended on the floor and the other leg extended toward the ceiling. 2. Loop a strap or towel around the arch of the foot of the extended leg. 3. Gently pull the leg closer to your torso using the strap until you feel a stretch in the back of the thigh. Keep the other leg relaxed on the floor. Hold for 20-30 seconds and switch sides.

Balance Exercises

Balance Exercises

    Exercise
    Description
    Instructions
  
    Single Leg Stance
    Improves static balance and strengthens ankle stability.
    1. Stand on one leg with knee slightly bent. 2. Keep your hips level and core engaged. 3. Hold for 30-60 seconds and switch sides.
  
    Heel-to-Toe Walk
    Enhances balance and coordination, particularly for walking.
    1. Place one foot in front of the other, touching heel to toe. 2. Keep arms out to the sides for balance. 3. Walk forward in a straight line for several steps.
  
    Balance Board Exercises
    Improves proprioception and stability by challenging balance on an unstable surface.
    1. Stand on a balance board with feet hip-width apart. 2. Maintain balance while shifting weight and making small movements. 3. Gradually increase difficulty by adding arm movements or closing eyes.
  
    Leg Swings
    Enhances dynamic balance and hip mobility.
    1. Stand tall with one hand on a stable surface for support. 2. Swing one leg forward and backward in a controlled motion. 3. Switch sides and repeat for several repetitions.
  
    Single Leg Deadlift
    Strengthens lower body muscles while challenging balance and stability.
    1. Stand on one leg with a slight bend in the knee. 2. Hinge at the hips and lower the torso toward the ground, keeping the back straight. 3. Return to the starting position and repeat on the other leg.
  
    Tree Pose
    Improves balance and concentration while strengthening leg muscles.
    1. Stand tall with feet together and arms by your sides. 2. Shift weight onto one foot and lift the opposite foot to rest against the inner thigh or calf. 3. Find a focal point and balance for 30-60 seconds before switching sides.
  
    Side Leg Raises
    Targets hip abductors and improves balance in the frontal plane.
    1. Stand tall with feet hip-width apart. 2. Lift one leg out to the side while keeping the torso upright. 3. Lower the leg back down with control. 4. Repeat on the other side.
  
    Balance Ball Exercises
    Enhances balance and core stability on an unstable surface.
    1. Sit or stand on a balance ball with feet shoulder-width apart. 2. Engage core muscles to maintain stability. 3. Perform exercises such as squats, bicep curls, or overhead presses while balancing.
  
    Single Leg Squat
    Strengthens lower body muscles and improves balance during functional movements.
    1. Stand on one leg with knee slightly bent. 2. Slowly lower into a squat position while keeping the knee aligned with the toes. 3. Push through the heel to return to the starting position. 4. Repeat for several repetitions before switching legs.
  
    Balance Beam Walk
    Enhances balance and coordination while walking on a narrow surface.
    1. Walk forward on a balance beam or a taped line on the ground. 2. Keep arms out to the sides for balance. 3. Focus on maintaining steady steps and a straight posture.