The 12 Days of Dynamic Neuromuscular Stabilisation and Pilates: A Pre-Holiday Challenge

In the classic christmas carol, The 12 Days of Christmas, a devoted partner gives their true love 12 gifts in the lead up to the special holiday. Now make it 21st century appropriate so we don’t NEED someone to gift us anything, cue Destiny’s Child ‘Independent Women ‘all the women who independent, throw your hands up at me…’  The very best thing you can do for yourself (or gift to yourself) this Christmas is to learn about these 12 elements of basic functional movement.

Pilates is my bread and butter, but since discovering Dynamic Neuromuscular Stabilisation (DNS), and fully embracing it not only into my own movement practices but in the way I teach my clients, lives have definitely changed for the better. You can read more about DNS  here  and check out a real life client example here.

I’ve lost count of the number of times I’ve heard or read, ‘‘just do this and you’ll look like this’ or ‘just add this to your daily workout routine’’ or ‘this is the machine that will solve all your problems’. 

Very rarely is the pain point you're experiencing (eg,back/shoulder/knee) going to be fixed if you add MORE HIIT, MORE SPIN, MORE RUNNING, MORE FANCY MACHINES. Usually, these need to be stripped back and the foundations of basic movement eg, adequate joint range and stabilisation patterns, need to be readdressed  so that you can continue to do the HIIT class or Spin class that you love.

The 12 key elements that Pilates and DNS have taught me that have changed my body and my life for the better are not complex. Rather, they are principles of awareness that I think everyone should have an understanding of.

Before adding load, intensity, instability, frequency, or whatever the latest trend is, try nailing these things instead:

1. How to breathe properly

Literally the giver of life. As we age, depending on how good or bad we do it (yes you can be a bad breather), it will impact the quality of life you are living. Using your diaphragm fully and functionally is the gatekeeper to health, wellness, strength and optimal functionality. 

2. Physiological Stabilisation

AKA Core Engagement! Building your fancy 6 pack muscles might make you look good in a swimsuit, but it ain’t gonna give you that optimal core support long term. Building a balanced abdominal wall that is 360 degrees strong around your trunk is the ultimate goal. This is how we are built to do it. All healthy babies learn this in the first 18 months of their life, so we know the neural patterns exist, we just need to relearn them. 

3. Foot Love & Health

If the muscles of the feet aren’t working properly to hold the bones of the feet and ankles in correct alignment, you can bet your bottom dollar that nothing stacked above the feet is aligned correctly either. So treat your feet like you would any other area of your body that you want to work well for you and stay out of pain.  Here’s some more information on that. 

4. Spinal Alignment

You might have heard the term Neutral Spine before, but do you know how to find it? Do you know why you may or may not want to do an exercise with this spinal position? And if you struggle with a neutral spine, what does the spine look like then? Flexion and extension, rotation and lateral flexion are all excellent spinal positions to practise, but knowing what is appropriate during what type of movement is useful when trying to avoid stiff/sore/aching backs.

5. Body Alignment

Did you know when I stand up, I have a tendency to roll my left foot out and pop my left hip to the side (I’m blaming child rearing years for that!!) Anyhoo, I often catch myself when chopping veges in the kitchen, falling into this less than ideal position. It means my hip, knee, ankle and rib cage are decentrated and my ligamentous system is all out of whack due to being overly stretched to one side. But the first step to change is awareness. So are you aware of how your body stands in space?

6. Healthy, Mobile Joints

This is not just about performing impressive stretches; it's about committing to the functionality of your joints. Healthy and mobile joints help you with movement that is not only graceful and controlled but also sustainable and supportive of your long-term well-being.

7. Precision in Movement

Ever heard the saying ‘Quality over Quantity?’ What are you really gaining doing 500 squats with crappy form versus 20 squats that have good form, intentionally actioned with proper alignment? Nothing. You are gaining nothing. Maybe sore knees actually, and a stiff low back. I know which ones I’m aiming for.

8. Spinal Articulation

Remember when you were a kid and you could watch tele for hours on end in the strangest positions- upside down on the couch, lying on your tummy with your head in your hands, draped over a pile of cushions so lumpy anyone would think you're lying on a pile of off milk. Nowadays, we get a sore back if we even sit on the couch on our bottom for too long. This is partly because if you don’t use it, you lose it- we have lost the functionality of the segments of the spine! Relearning to move at every spinal segment, increases the freedom in our body and therefore the opportunities to get in those positions we used to love!

9. Good Balance

One of the signs of aging is holding on to the bannister or railing when you go up the stairs. It means you've lost the trust in your body to keep you upright on surfaces that aren't flat.  Challenging the mind to body connection and our proprioception is key to good balance as we age.

10. Proximal Stability for Distal Mobility

Proximal = situated nearer to the centre of the body aka, your core. Distal = situated further from the centre of the body aka, your arms and legs. Basically, you need a strong and stable core to facilitate healthy, powerful, strong and mobile limbs.

11. Functional Movement Patterns

Integrating movements that mirror real-life actions, fostering not just physical prowess but also functional utility, so that we can replicate the motions we encounter in our day-to-day lives. After all, we do exercise so we can do life better! Let’s close the gap between exercise and life.

12. Appropriate Progressions

Can’t lift your arms over head, without shortening your neck, hunching the upper back? Then you are not ready to Push Press 30kgs overhead, work on point 4, 5, 6 and 10 first! 

So there you have it, 12 principles of movement that I believe will set anyone up for success. Pilates and DNS have been the only modalities that have allowed me to fully explore healthy exercise ongoing.

I work with all these principles in my classes with my clients, so if you’re curious about this type of movement, come along to my virtual NYE ‘Pilates for Good’ class at 10am AEDT on December 31st. Not only will you end the year feeling a million bucks because of what you’ve just done for your mind and body, but $5 from every ticket sold will go straight to The Salvos Red Shield Appeal; they help countless Aussies struggling with life, finances, relationships and restrictions. You can book your spot here. 

The Missing Health Link: Social Connection

‘One in 4 Australians are lonely’

‘55% of Australians feel they lack companionship at least some of the time’

‘Lonely Australians are 15.2% more likely to be depressed and 13.1% more likely to be anxious about social interactions than those not lonely’

-Australian Loneliness Report - 2018 from the Australian Psychological Society and Swinburne University.

Aren’t these some eye opening statistics?! Considering that depression and anxiety can lead to suicide, these are quite alarming facts. 

Right, so, what’s the solution?

Increasing social connections is the solution. 

Friendship, connectedness, engagement, community – these are actually the great lifesavers!

On a recent Imperfects podcast I was listening to with Dr Emily, she was talking about how good relationships keep us happier and healthier. Where community connections are strong, people are protected from depression and even hospital admissions. Even the study of Positive Psychology acknowledges that the way we relate to, connect with, care for, and show up for ourselves and each others impacts the positive experiences and emotions we feel in day to day life. 

This is something that even GP’s are taking on board, with many starting to ‘prescribe socialising’. Just like a GP might give a script to some medicine to alleviate an existing health issue, GPs can give a script for social actions and behaviours that work to address the loneliness issue. These prescriptions work because social interactions and our connectedness with others improves our immune system and can help alleviate anxiety and depression. 

Christopher Peterson (who studies happiness at the University of Michigan) echoes these findings, saying, ‘it’s other people who make life worth living’ His research found that happiness is a product of the pursuits outside ourselves like friendships, relationships, family and ideas greater than ourselves. And as we learned above, happiness and social connection have a protective effect on our health. 

So you can imagine the toll that all those recent pandemic lockdowns had on the individuals in our society. It really worsened an epidemic of loneliness we were already experiencing in Australia. During COVID, where connections were severely limited, there were less pleasurable experiences to make happy memories. More isolation meant more loneliness. More loneliness, more anxiety and depression. Those were some tough times. 

Humans need good humans around them. When you think of a happy memory or a pleasurable experience, how often do those memories/experiences happen in isolation and how often have they occurred with other people? Chances are it was the latter. 

So where do we find these good humans, these connections?

Maybe you're lucky enough to have had great lifelong friendships and bonds, people that just ‘get’ you and always have.

But not everyone has these friendships. People change, sometimes friends/family/relationships don’t change with you. Separate paths are sometimes necessary. Doesn’t mean you’re sentenced to loneliness for the rest of your life.

Sometimes it means putting yourself out there and finding or building your community. 

Community around communal experiences is something I’m passionate about.  Movement is my jam and movement is the experience I love to share with others. It’s the experiences I’ve been bringing to my wider community since 2020 when we were deep in lockdown (albeit virtual experiences back then!). And I’m about to share my last one for 2023.

This year I am delivering the 5 Pillars of Wellness and Pilates workshops. The first four  1) Physical 2) Stress Management 3) Nutrition and 4) Intelligence, were a huge success. My fifth one is on the last Pillar of Wellness: Social Connections. We will first enjoy a PIlates and DNS (Dynamic Neuromuscular Stabilisation) movement session on our mats, followed up by an exclusive Australian Gin tasting session, coupled with nibbles, friendly chats and a free gift for all participants. All in a beautiful art gallery in Highett, Bayside. Click here for more info and tickets!  

My goal for this workshop is not for me to be happy, the goal is not for you to be happy, the goal is for us to be happy. To increase our social connection. And in doing so, improve our overall health and wellbeing.

Interview with John: Prolapsed Disc Success Story with Pilates and DNS

Meet John. I talk about John and his story in my blog here . Before I wrote that blog I interviewed him on his experience with Pilates and DNS. Our exchange is below:

What specific goals or concerns led you to try Pilates and DNS?

I suffer from considerable muscle stiffness and flexibility was an issue, associated with a long history of long distance running. In more recent times, a prolapsed disc in L4-L5 have been the principle area of focus.

How have you noticed improvements in your overall strength and flexibility since starting Pilates, and then since adding DNS?

It’s been very noticeable appreciating the correlation between muscle functionality and breathing

Can you describe any changes in your posture or alignment that you’ve noticed after incorporating Pilates and DNS into your routine?

Pilates focuses heavily on the need for good posture, so yes!

Have you experienced any reduction in pain or discomfort as a result of your Pilates and DNS practice?

Most definitely

In what ways has your stability and balance improved through Pilates and DNS?

Understanding the important of the feet has been enlightening.

How has Pilates and DNS impacted your daily life or other physical activities you engage in?

I couldn’t image life without Pilates!

Can you share any specific exercises or techniques from Pilates and DNS that you find particularly effective or enjoyable?

The importance of connecting all parts of the back to floor and maintaining that connection whilst on the exhale

What aspects of your experience with the combination of Pilates and DNS have stood out to you the most?

Using the lower portion of the lungs to create space

Have you noticed any improvements in your mental well-being or overall mindset since incorporating Pilates and DNS into your routine?

Totally

How would you describe my teaching style and approach in guiding you through Pilates and DNS?

Detailed, knowledgable, and insightful

Would you recommend Pilates and DNS to others seeking to improve their strength, stability, and overall well-being? Why or why not?

Most definitely

Is there anything else you’d like to share about your experience with Pilates and DNS?

There is little doubt that Pilates and DNS have been a significant reason I have been able to avoid back surgery for almost 3 years. I need to learn to live within my new boundaries and move more slowly into a new exercise routine.

From Pain to Power: Success Stories with DNS (Dynamic Neuromuscular Stabilisation) and Pilates Integration on a Prolapsed Disc

Meet John. 

John (60 y.o) has been working with me since 2017, when I was his teacher at a local Pilates studio. John has always been active. In his younger years he did a lot of long distance running, and when he started Pilates he was also doing group PT classes including weights and cardio circuits.

John also has a desk job. He has worked for over 40 years at a desk and it was taking its toll on his posture and mobility, resulting in stiffness and general aches and pains. 

Enter Pilates! 

John quickly started seeing results in his range of motion. His flexibility increased and the stiffness was easing off. However, his posture still needed a lot of work! 40 plus years of sitting at a desk presents itself as a rounded upper back, tight chest and shoulders, a head that sits forward of your shoulders, tight hamstrings - they’re just the main culprits! So although things were starting to improve, his kyphotic spine and decentrated joints meant that most of his patterns of movement had inefficiencies, so when he would add load or speed (like in his group PT classes), he was putting himself at risk at working beyond his functional threshold aka pain and injuries. One day during his PT class, he suffered a prolapsed disc at the L4/5 area of his spine. Anyone who has suffered a prolapsed disc (and they are fairly common) knows the persistent pain this can cause. For John, the pain is not only in his back, but down his leg too. Frustrating as hell! Particularly, because it means pulling back on the ‘usual’ type of movement choices you may have been previously doing as they can cause compression and aggravation of the prolapsed disc.  

So after the acute stage of this injury, where he spoke to many doctors, surgeons, physios and the like, he was eventually given the all clear to return to Pilates (and encouraged to do so too!) I continued to work with John on a modified basis through the next stages of the injury management. From time to time he would have flare ups, sometimes worse than others. And often it felt very disheartening for him to take one step forward and what felt like 7 steps back. 

Enter DNS (Dynamic Neuromuscular Stabilisation)  

During the first lockdown I discovered the power of DNS. As I started seeing incredible results in my own body and learning more and more about the stabilisation principles of this method, I beganto share what I knew with my clients. At the beginning of 2023 I started my DNS Teacher Training. This is when I properly started to integrate the method into my own Pilates mastery and into all my clients’ classes.  

This is when John’s recovery and injury management was truly impacted for the better. In a nutshell, DNS is a methodology based off developmental kinesiology. That just means, if we are healthy babies, we will learn the correct physiological motor patterns to support being vertical (all humans innately learn how to upright themselve). During our early development, the Central Nervous System communicates with our musculoskeletal system to ensure we have correct muscle function which leads to optimal structural maturation of our bones and joints. 

The other key element to the DNS methodology and what I believe to be the reason John’s back has responded so well to applying the practice of DNS is because of the stabilisation principles. The physiological way to stabilise our spine is through IAP (intra abdominal pressure), it is not through engaging one particular muscle or a group of muscles. We create balanced and regulated intraabdominal pressure through neuromuscular coordination of the diaphragm, pelvic floor, all muscles of the abdominal wall and the intersegmental spinal extensors. Basically, IAP comes down to how we breathe! We need to relearn (because we all did it already as babies to verticalise ourselves) how to optimally use the postural function of the diaphragm- this is what increases our stability and this is what will help to alleviate disc problems and therefore decrease pain. 

At one stage, surgery was a real possibility for John. He spoke to three surgeons about what was involved, what it might mean for his future, his recovery etc. It was a serious consideration in the next steps of his disc prolapse journey. You see, John’s goal was to fly to Europe and holiday in Italy, but being on the plane for that long meant that that simply was not possible unless he wanted to be in excruciating pain the whole time (sitting for an extended period of time compresses the discs in the spine and makes the problem worse). Hence, the exploration into surgery. He wanted his life back! 

But here I am, almost in happy tears of pride and privilege that I got to say goodbye to John last week after our last class together for a month, because he got a plane! Yep, he’s doing it. Flying to Europe, without surgery, just the DNS tools in his toolbelt.

John is so dedicated to his practice and his recovery, I see him every week, twice a week and I have given John a list of DNS exercises and stretches to continue to do on his hotel floor when he is away.

Yes he sometimes does too much or tweaks the discs in a way that is not desirable and his pain down his leg will rear its ugly head, but instead of it feeling like 1 step forward and 7 steps back, it’s more like 1 step forward and 1 step back. Unfortunately, this is the nature of an injury like this- it sticks with you for the rest of your life, so it will, from time to time, remind you it’s there. Fortunately though, John has DNS and Pilates- literally the secret to his success in staying away from back surgery. 

And it’s not just John who has had such success with his back injuries and DNS. Roman, a 45 year old mountain climber suffered debilitating disc herniation, to the point where he had to be driven to his first DNS class so he could lie flat along the back seats. He started private classes 3 times a week , then after a month was able to join the group DNS classes on offer, after 3 months he was able to climb mountains again. Pretty impressive stuff. Check him out below!

View this post on Instagram

A post shared by DNSPragueSchool (@dnsrehabilitation)

If you want to know more about how DNS and Pilates can help you and your back injuries, shoot me an email here.

I also recently interviewed John before writing this blog, check out our our questions and answers here!

It’s the Way You Move: How Movement Affects Our Brains (and why you should be moving ‘intelligently’!)

“Physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and creative intellectual activity”

— John F. Kennedy

JFK was really on to something: the more I practice DNS and Pilates, the more I see the profound connection between physical activity and how well our minds work. The research backs me up on this as well:

Physical Activity Enhances Cognitive Function

Numerous studies have shown that physical activity has a positive impact on brain health and cognitive function. Exercise increases blood flow to the brain, promoting the growth of new brain cells and enhancing neural connections. This, in turn, can improve memory, focus, attention, and problem-solving abilities. Regular physical activity is linked to reduced risks of cognitive decline and neurodegenerative diseases, contributing to sharper cognitive performance throughout life.

Physical Activity Improves Mental and Emotional Well-Being

Physical fitness also plays a significant role in mental and emotional well-being. Exercise triggers the release of endorphins, often referred to as "feel-good" chemicals, which can elevate mood and reduce feelings of stress and anxiety. Engaging in physical activities provides an opportunity for relaxation, stress relief, and mindfulness, fostering a positive mental state that is conducive to creative and dynamic thinking.

Physical Activity Builds Discipline and Resilience

Consistent engagement in physical fitness requires discipline, commitment, and perseverance. By setting and achieving fitness goals, individuals develop a sense of accomplishment and self-confidence. This discipline and resilience extend beyond exercise and spill over into other areas of life, including intellectual pursuits. The determination cultivated through physical fitness can inspire greater dedication to intellectual challenges and personal growth.

Physical Activity Encourages a Balanced Lifestyle

Physical fitness is often a reflection of a balanced and healthy lifestyle. A well-rounded approach to fitness, including strength training, cardiovascular exercise, flexibility, and rest, supports overall equilibrium in life. This balance allows individuals to allocate time and energy to various intellectual endeavors, fostering creativity and intellectual curiosity.

What is Intelligent Movement?

While ANY movement is better than no movement, I’m a big believer in moving intelligently.

So what actually is Intelligent movement? Is it running? Is it lifting weights? Is it HIIT? Is it Pilates?

Intelligent movement is moving how we are supposed to move. It's moving with our physiological map. It's moving the way the human race has evolved to move. 

Intelligent movement considers our neurodevelopmental progression, which emphasises the importance of following the natural developmental sequence of movement patterns that infants go through, from lying on their back to rolling, crawling, kneeling, standing, and walking. These foundational movement patterns are considered the building blocks for more complex and functional movements. Basically, if you were a healthy baby (that is, developmentally there were no problems) then you already have the foundational wiring, it's just a matter of reigniting the pathways and bringing them front and centre. 

You see, as we get older we learn bad habits, poor posture, sedentary lifestyles, desk jobs, the list goes on, these behaviours override the ideal neuromuscular patterns we set up at the beginning of our lives (between the age of 3 months and 18 months). But it doesn't mean they can't be practiced and utilised again. They CAN- using the DNS model. Read more about the DNS model in my blog post here.

Once we have these developmental movements nailed,  it doesn’t really matter what exercise regime we want to do, if you enjoy it, do it, it will all help with dynamic and creative intellectual activity. Just get the basics right first. 

Intrigued? Join me for my next workshop!

It’s this DNS model that we will be diving into at my next Pillar of Wellness event- 'Intelligence' on Sept 9th at 2pm in Highett Bayside. There will be a movement class (DNS and Pilates), which aims to rewire those optimal motor patterns as well as challenge the mind to body connection. We will end the event with wine and nibbles, a chance to socialise and all attendees will receive a free gift! More info and tickets here.