Stability Training

What Is Stability?

Stability is NOT just core strength. It's the ability to: - Maintain joint centration under load - Regulate intra-abdominal pressure (IAP) - Coordinate muscle activation patterns - Control movement through full ranges of motion

Key Concepts:

• Joint centration: Optimal alignment where joint surfaces have maximum contact
• Intra-abdominal pressure: 360-degree core engagement, not just abs
• Developmental patterns: Movement patterns from infancy (rolling, crawling, etc.)
• Proximal stability: Stable core allows powerful limb movement

DNS Principles:

• Based on developmental kinesiology (baby movement patterns)
• Restores integrated stabilization system
• Emphasizes diaphragmatic breathing for IAP
• Trains positions before movements

Research:

• DNS training improved Functional Movement Screen scores 12x vs traditional fitness
• Core stability reduces injury risk across sports
• Stability deficits predict future injury
• Proper IAP regulation essential for spine health

Why Adults Lose Stability:

• Sedentary lifestyle disrupts movement patterns
• Sitting compresses hip flexors, weakens glutes
• Shallow breathing reduces IAP capacity
• Compensation patterns develop over years

Phase 1: Breathing & Awareness (Weeks 1-4)

1. Diaphragmatic breathing practice: 5-10 min daily
2. 90/90 hip position holds
3. Dead bug progressions
4. Crocodile breathing (prone)
5. Learn to create IAP on demand

Phase 2: Developmental Positions (Weeks 5-12)

1. 3-month position (supine, legs up)
2. Rolling patterns (segmental rolling)
3. Prone on elbows (sphinx)
4. Quadruped position and rocking
5. Tall kneeling and half kneeling

Phase 3: Loaded Stability (Weeks 13+)

1. Turkish get-ups
2. Pallof presses
3. Single-leg stance progressions
4. Crawling patterns (bear crawl, leopard crawl)
5. Transition to loaded movements

Daily Practice:

• 5-10 minutes before every workout
• Focus on positions that address your weaknesses
• Breathing work throughout the day
• Never rush through stability drills

Key Exercises:

• Dead bug: Core stability with reciprocal limb movement
• Bird dog: Quadruped anti-rotation
• Pallof press: Anti-rotation under load
• Turkish get-up: Full-body stability integration
• Rolling: Segmental spine control

DNS-Specific Drills:

• 3-month supine position
• 4.5-month position (oblique sit)
• 6-month quadruped
• 9-month tall kneeling
• 12-month squat position

Known Risks:

• Essentially zero risk when done correctly
• Possible frustration with slow progress
• May reveal mobility limitations

Cautions:

• Don't rush to loaded movements
• Avoid breath-holding (use proper IAP)
• Work within current range of motion
• Address pain, don't push through it

Contraindications:

• Acute injury (modify around it)
• Severe pain with basic positions (see professional)

Risk Level: Extremely low - this is rehabilitative-level work

Ideal Candidates:

• Anyone before starting strength training
• Those returning from injury
• People with chronic pain or movement limitations
• Athletes wanting injury prevention
• Adults over 40 (restore lost patterns)
• Desk workers with postural issues

Especially Important For:

• Those with history of back pain
• People who "can't" squat or hinge properly
• Anyone with recurring injuries
• Those who've never done structured movement training

Professional Guidance Recommended:

• Complex movement issues
• Chronic pain conditions
• Post-surgical rehabilitation
• Neurological conditions

What to Measure:

• Functional Movement Screen (FMS) score (professional)
• Specific position hold times
• Movement quality (video yourself)
• Pain levels during daily activities
• Ability to maintain positions under fatigue

Self-Assessment:

• Can you deep squat with heels down?
• Can you touch toes without knee bend?
• Can you hold dead bug without back arching?
• Can you roll segmentally without momentum?

Timeline:

• 2-4 weeks: Improved awareness and control
• 6-12 weeks: Noticeable movement quality changes
• 3-6 months: Significant pattern improvement
• 6-12 months: Foundation for loaded training

Signs of Progress:

• Positions feel more natural
• Less compensation in movements
• Reduced pain with daily activities
• Better performance in other training

Education:

• DNS courses - Official certification body
• Original Strength - Pressing reset movement system
• FMS (Functional Movement Systems) - Assessment and correctives

Equipment:

• Yoga mat - Floor work essential
• Foam roller - Positioning and feedback

Finding Practitioners:

• DNS practitioner directory: rehabps.com
• FMS-certified professionals
• Physical therapists with movement focus

Free Options:

• Bodyweight drills at home
• YouTube tutorials (search "DNS exercises")
• Floor work requires no equipment

Budget ($0-50):

• Yoga mat for floor work
• Foam roller for positioning
• Resistance band for feedback

Professional Guidance ($100-200/session):

• DNS-certified practitioner assessment
• Physical therapist with movement focus
• Initial evaluation highly valuable

Ongoing:

• Can self-practice once patterns learned
• Occasional check-ins with professional
• Integration into regular training (free)

Best Value:

Learn the basics from a qualified professional, then self-practice. The investment in proper movement patterns prevents costly injuries later.

Key Voices:

• Pavel Kolar - Creator of DNS methodology
• Gray Cook - Functional Movement Systems founder
• Stuart McGill, PhD - Spine biomechanics expert

Practitioners:

• DNS-certified therapists worldwide
• Strength coaches emphasizing movement quality
• Physical therapists with sports focus

Common Experiences:

• "DNS fixed movement issues years of stretching couldn't"
• "Finally understand what core stability actually means"
• "Wish I'd done this before loading heavy weights"
• "Back pain gone after learning proper bracing"

Professional Athletes:

• Many elite athletes use DNS for injury prevention
• NFL, NHL, Olympic athletes work with DNS practitioners
• Used in rehabilitation and performance settings

Reddit/Forums:

• r/posture - Posture improvement
• r/flexibility - Mobility focus

Foundation For:

• Resistance training - Stability before strength
• Loaded carries - Requires core stability
• Grip strength training - Integrated strength development

Pairs Well With:

• Mobility training - Stability and mobility together
• Yoga - Complementary movement practices
• Cyclic sighing - Diaphragmatic breathing essential
• Nasal breathing - Proper breathing patterns

Sequence:

1. Breathing and awareness first
2. Stability positions second
3. Mobility work third
4. Strength training last

Expert Recommendation:

• 6 months stability before strength training
• 5-10 minutes stability work before every workout
• Ongoing maintenance throughout training career