The Best Way to Activate the Glutes | DNS Hip Stability | Chesterfield Chiropractor

We find that one of the best ways to activate the glutes is to use the concepts of DNS to facilitate the proper muscles. In this video, we cover some variations in the "5 month" and "7 month" positions.

Dynamic Neuromuscular Stabilization (DNS) uses the concepts of developmental kinesiology to help coordinate the muscular system with the neurological system (motor control). It uses the various stages of development of the newborn to create powerful exercises that get fast results.

The first video involves glute activation in the side lying (5 month) position. The down side hip is the side being engaged. Use a foam roller to relax the top leg from.
1. First, push the down side knee into the ground/table while also "rotating" the hip at the socket. You'll notice that the foot should raise up a few inches.
2. From there, lift the down side hip up about 1-2 inches. At this point, some contraction should be felt in the gluteal region.
3. Next, push the top knee forward by driving the downside knee into the table. Go as far as you can and then return to the start position. This is a tricky one to feel properly and often needs coaching in the office.

The second video is a progression to the first and involves the low oblique (7 month) position. The concepts are the same as far as pushing the downside knee into the table.
1. Slowly raise the hip upwards until there is a straight line from the spine through the thigh.
2. Once in this position, we can increase the difficulty by rotating our rib cage and pelvis or moving the top leg.

These positions can also be used for shoulder and scapular stability. Try to avoid pinching in the front of the hip or shoulder. Focus more on quality and time rather than reps.

For other videos using DNS, click below:

Upper Back/Shoulder:     • Upper Back and Shoulder Rehab Using DNS | ...  
Hip/Glutes:     • Golfer Treatment Session | Chesterfield Ch...  

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