Table 1 Detailed description of the DNS training program
Sessions 1–4 | Sets/reps-seconds | Sessions 5–8 | Sets/reps-seconds |
Learning and practicing diaphragmatic breathing in the supine position | 3*10 s | Breathing exercise in the prone position by pressing both forearms to the ground | 3*10 s |
Learning and practicing diaphragmatic breathing in the prone position | 3*10 s | Simultaneous flexion/extension of both arms at shoulder and elbow joints in Baby Rock position | 3*8 r |
Maintaining static movement and focusing on diaphragmatic breathing in Baby Rock position | 3*10 s | Being fixed in rolling sideways with short range (three diaphragmatic breathing) | 3*6 r |
Breathing exercise while on side lying | 3*10 s | Arm movement in different planes of motion in side lying position (left/right) | 3*6 r |
Breathing exercises in a sitting position | 3*10 s | Arm movement in different planes of motion in Oblique Sit position (left/right) | 3*6 r |
Breathing exercise in a standing position | 3*10 s | Arm movement in different planes of motion in Tripod position (flexed knees) | 3*8 r |
Breathing exercises in the kneeling position | 3*10 s | Arm movement in different planes of motion in kneeling position (left/right) | 3*6 r |
Breathing exercise in Tripod position | 3*10 s | Performing short-range squat and focusing on diaphragmatic breathing (parallel hands on horizontal plane) | 3*8 r |
Sessions 9–12 | Sets/reps-seconds | Sessions 13–16 | Sets/reps-seconds |
Transferring weight by bending the leg in a prone position by pressing both forearms to the ground | 3*6 r | Lifting the upper trunk in a prone position by pressing both forearms to the ground | 3*10 s |
Moving both hands at the elbow and shoulder joints in different planes of motion with dumbbell in the Baby Rock position | 3*6 r | Flexion/extension of one arm and one leg (diagonal) simultaneously in Baby Rock position | 3*8 r |
Being fixed in rolling sideways with short range (for the length of time required for five diaphragmatic breaths) | 3*4 r | Movement of one arm and one leg (on the same or opposite side of body) simultaneously in different planes of motion in the rolling position | 3*8 r |
Arm movement in different planes of motion in side lying position (left/right) | 1*8 r | Moving arm/leg in different planes of motion in side lying position (left/right) | 3*6 r |
leg movement in different planes of motion in side lying position (left/right) | 3*6 r | Moving arm/leg in different planes of motion simultaneously in Oblique sitting position (left/right) | 3*6 r |
Arm movement in different planes of motion in Oblique Sit position (left/right) | 1*8 r | opposite leg/arm movement in different planes of motion in the Tripod position (flexed knees) | 3*8 r |
Leg movement in different planes of motion + knee/hip flexion/extension in Oblique Sit position (left/right) | 3*6 r | Arm movement in different planes of motion with theraband in kneeling position (left/right) | 3*6 r |
Arm movement in different planes of motion in Tripod position (flexed knees) | 1*8 r | Maintaining static squat movement and focusing on diaphragmatic breathing (parallel hands next to the ear on frontal plane) | 3*10 s |
leg movement (hip/knee joint) in different planes of motion in Tripod position (flexed knees) | 3*8 r | ||
Arm movement in different planes of motion with dumbbell in kneeling position (left/right) | 3*6 r | ||
Maintaining static squat movement and focusing on diaphragmatic breathing (parallel hands on horizontal plane) | 3*10 s | ||
Sessions 17–20 | Sets/reps-seconds | Sessions 21–24 | Sets/reps-seconds |
Simultaneous lifting of arms and legs in the prone position | 3*8 r | Pressing two hands on the ground while simultaneously lifting the trunk and thighs from the ground to keep weight on the knees and palms | 3*8 r |
Flexion/extension of one arm and one leg (diagonal) simultaneously with dumbbell in Baby Rock position | 3*6 r | Pressing the Pilates ball between both thighs and Moving both hands in different planes of motion in Baby Rock position | 3*8 r |
Static pressure on Pilates ball between both hands for 10 s + stretching theraband loop around the thighs (long range rolling) | 3*6 r | stretching theraband loop Around the thighs and wrists (long range rolling to the opposite side) | 3*6 r |
Moving arm/leg in different planes of motion with dumbbell in side lying position (left/right) | 3*6 r | Lifting the torso from the ground by pushing the lower hand on the ground (left/right) | 3*6 r |
Moving arm/leg in different planes of motion simultaneously with theraband in Oblique sitting position (left/right) | 3*6 r | Moving arm/leg in different planes of motion simultaneously + lifting the hip and holding it about two inches above the ground in the Oblique sitting position | 3*6 r |
opposite leg/arm movement in different planes of motion in the Tripod position (stretching theraband loop Around the thighs) | 3*6 r | opposite leg/arm movement in different planes of motion in the Tripod position (stretching theraband loop Around the thighs and Dumbbell in hand) | 3*6 r |
Arm movement in different planes of motion with dumbbells in kneeling position with Knee extension in short range (left/right) | 3*6 r | Combining kneeling and squatting with Dumbbell | 3*6 r |
Maintaining static squat movement and focusing on diaphragmatic breathing (parallel hands next to the ear on frontal plane with dumbbell) | 3*8 r | Arm movement in different planes of motion with theraband in the static squat position | 3*8 r |