How DNS (Dynamic Neuromuscular Stabilization) Can Help Surfers Perform Better & Stay Injury-Free

16 July

If you’re a surfer struggling with aches, tightness, or recurring injuries—especially in the shoulders, hips, or lower back—DNS might be the missing piece in your rehab or performance puzzle.

At Movement - Health & Wellness in Cromer, we use Dynamic Neuromuscular Stabilization (DNS) to help surfers move more efficiently, improve stability, and stay strong in the water. It’s one of our go-to techniques for unlocking better posture, power, and control—without pain. You may have heard of this technique before, as it is used by CT level surfers, such as Tyler Wright, John John Florence, and Owen Wright.

What Is DNS?

Dynamic Neuromuscular Stabilization is a rehab and movement system based on how babies develop movement and postural control in the first year of life. It focuses on restoring proper breathing, core activation, and joint stability by retraining your body to move the way it was originally designed to.

By going back to these fundamental patterns, DNS helps your brain and body reconnect, improving motor control, stability, and movement efficiency—exactly what surfers need in the water.

Why DNS Is Perfect for Surfers

1. Better Paddling Mechanics

A lot of paddling issues can stem from poor shoulder blade control, spinal positioning, and muscular fatigue. DNS helps to restore scapular stability, thoracic extension, and core connection, which reduces shoulder strain and improves paddling endurance.

2. Improved Pop-Up & Take off

A strong, yet dynamic and reflexive, core is critical for an efficient take off. DNS training improves intrinsic core stability, helping you generate speed and fluidity without overloading your low back or wrists.

3. Injury Prevention

DNS helps identify and correct dysfunctional patterns that often contribute to:

Low back pain while paddling
Hip compression or impingement during turns
Shoulder overuse or rotator cuff strain
By improving joint centration (ideal joint alignment and muscle activation), DNS can reduce wear and tear over time.

4. Surf-Ready Movement Patterns

DNS uses developmental milestones that we all go through as we grow, ensuring that as an adult we’re able to feel stable and strong in many of the patterns we no longer expose ourselves to. These patterns actually cross over well to many surf-relevant movements—push-ups, squatting positions, even the backhand tube stance we often get into as we grab our rails. By using these positional drills, we can retrain your nervous system to move better both on land and in the surf.

How We Use DNS in the Clinic

At Movement - Health & Wellness, we combine DNS with hands-on care and training to create long-lasting change. Your session might include:

DNS breathing and activation drills
Guided positioning in developmental patterns
Integration with your surf pop-up or land-based movements
Progressions into rehab or performance training

We use DNS alongside chiropractic adjustments, dry needling, cupping, rehab exercises and mobility work to build a complete, individualized plan for each person we work with.

Real Results for Northern Beaches Surfers

Clients who’ve used DNS with us often report:

Less tension and tightness in the lower back
More fluid, powerful pop-ups
Better paddling strength and posture
Greater body awareness both in and out of the water

Ready to Feel Stronger in the Water?

If you're dealing with recurring pain, stiffness, or want to improve your surf performance, DNS could be the key. We’re based in Cromer on the Northern Beaches, and work with surfers of all levels to build stronger, smarter bodies.