The Dorn Method - Selfhelp exercises

A Yes to Self Responsibility and a No to Back Pain

The basic 4 DORN selfhelp exercises: Hip-Sacrum-Spine-Neck

 

» check out below: DORN hip & sacrum selfhelp exercises

» see also the other basic DORN selfhelp exercises: Spine & Neck

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» see also: additional DORN selfhelp exercises

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The DORN Method Self Help Exercises are designed to simulate and repeat the procedures and actions demonstrated by a DORN practitioner in a practical manual session and are the most important part of the DORN Method.

Although the DORN Selfhelp exercises cannot fully replace a practical manual DORN session they can and should be done, even without prior coaching in a practical session, to induce structural re-balancing and help to prevent spinal problems before they appear.

» In any case it is advised to see a health professional first before starting any exercise program!

General recommendations for the DORN Method selfhelp exercises:

 

To achieve the best results the exercises should be done regularly, best several times a day for the first two months following a practical DORN session, then at least once a day after that time for maintenance and prevention.

• Do not exercise after any injury following an accident and do not exercise if you experience fever, migraine or inflammations.
• The exercises must not cause any pain while doing them and it is best to repeat them more often than doing them too intensive.
• Do not hold your breath during the exercises.
• All exercises must be done balanced on both sides of the body regardless where the problem is!
• Get instructions how to do the DORN selfhelp exercises from a DORN practitioner or visit the DORN selfhelp webapp

The new DORN selfhelp exercises webapp:

www.dorn-selfhelp.org

This however should be accompanied by the prevention (avoid wrong movements) and maintenance (muscular treatments like deep neuro-muscular massage and correct muscle training, the 3 tools for Self Healing!

Although the DORN Method selfhelp exercises are very safe if done gently and in the correct way it can not be excluded that the body is reacting in unpredictable ways. The application of the DORN selfhelp exercises is under your own risk and responsibility.

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The basic DORN selfhelp exercises: Hip-Sacrum

 

1. Hip exercise

Frequency: Several times daily, best every time after longer sitting !

How to do this exercise correctly:

Place Hand around thigh (femur bone before greater trochanter)

and initiate counter pressure (pull upwards) while the legs is straightened.

Try to increase force carefully during the movement while exhaling.

Move back to start position while inhaling without giving pressure.

Repeat minimum 2 to 3 times.

Do the exercise always on both sides of the body!

Stop and adjust exercise (pressure intensity, speed) in case of pain within the joint during the exercise.

This exercise can be done with the hand or the help of a towel in lying position or in standing position with the hand while holding onto something with the other hand.

 

 

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2. Sacrum exercises:

Frequency: Several times daily recommended, minimum once a day!

How to do this exercise correctly:

Sacrum Exercise part 1:

Lay on any firm table and carefully push the pelvis over the edge so that only the hipblade is still on the table. With both legs lifted to a right angle start moving one leg after the other slowly down and up while exhaling. Do this for approx. 30 seconds. Move pelvis back secure on the table before standing up.

Do this minimum once a day better more often. Do not do this when you experience too much pain during the exercise.

Alternatively you can do this exercise on the floor with a book under the pelvis (similar to the edge of the table)

 

Sacrum Exercise part 2:

Sit on a firm table near the corner and carefully push pelvis towards the tip of the corner so the lower part of the sacrum is still on the corner.

Hold firmly on the table before doing any movements.

With both legs lifted to a right angle start moving one leg after the other slowly down and up while exhaling. Do this for approx. 30 seconds. Move pelvis back secure on the table before standing up.

Do this minimum once a day better more often. Do not do this when you experience too much pain during the exercise.

 

Alternatively you can do this exercise on the floor with a ball (e.g. tennisball) under the sacrum close to the coccyx (similar to the corner of the table)

 

Sacrum Exercise part 3:

Lean backwards on any firm table and carefully push the pelvis over the edge so the hipblade is just at the edge but still on the table. With both legs lifted a little but straight start moving one leg after the other slowly up and down while exhaling. Do this for approx. 30 seconds. Move pelvis back secure on the table before standing up.

Do this minimum once a day better more often. Do not do this when you experience too much pain during the exercise.

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The new DORN selfhelp exercises webapp:

www.dorn-selfhelp.org

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» Continue exploring the other basic DORN selfhelp exercises: Spine & Neck

 

» see also: additional DORN selfhelp exercises

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Recommended products:

Spynamics Sacro & Spine Aligners (click for more information)

 

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» Continue exploring the DORN Method: How DORN works
New: DORN selfhelp exercises webapp

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NOTE: Never try to use the DORN Method on other people without proper training best conducted by an authorized DORN Method Instructor. Although the DORN Method and the Self Help Exercises are very safe if done correctly, the DORN practitioner is not responsible for any consequences resulting from the application during the manual session and Selfhelp exercises. In any case it is advised to consult your doctor first because health problems and back pains may have other causes than misaligned joints and vertebrae and should be checked by a trained medical doctor or other healthcare professional. The DORN Method has certain Limitations that must be cleared prior to any practical application! Remember: The DORN Method is NO Replacement for any other form of medical or non-medical treatment but it can be a very effective complement in an integrative medical system.