Скачать или смотреть DNS 3-Month Prone Position (Awkward Plank) - AltaVie Postnatal Homecare Exercise

We call this the awkward plank. Really it is more like a superman than a plank.

This is the 3-month prone position as per Dynamic Neuromuscular Stabilization (DNS). It is a great homecare exercise during postpartum recovery. It integrates upper body stability and loading with core strength and posture training.

If you want to be pickier on form, Dr Amanda's pelvis should be neutral (she maintained her anterior pelvic tilt). Dr Devin did a better job of demonstrating an ideal pelvic position. In general, it is a good idea to do some T-spine (mid back) mobilizations prior to doing this exercise to allow for better elongation through the spine.

We typically instruct the DNS 3-month supine position prior to teaching this one. The 3-month supine is great to learning the awareness of your "canister core" position.