The Dorn Method - Self Help Exercises
The DORN METHOD Self Help Exercises are designed to simulate the corrections done by a Therapist but they can NOT replace a treatment done by an experienced Dorn Therapist!
Shown are first the basic Exercises everyone should do, not just to treat but also to maintain and prevent Back Problems. You also can watch a sample Video Demo of the basic exercises.
» In any case it is advised to see a health professional first before starting any exercise program!
The eBook (in English and Italian language ) with all exercises, an instructional Video and a complete DVD-Set with e-book and Dorn Method Instructions and all Self Help Exercises is NOW available and I hope I can find enough people who purchase it so my free sharing of all the Information will prove to be the right path for me!
» check it out here
The Five Tibetan Rites are also featured as a perfect complement to safely strengthen and stretch the body.
Information on Learning the Dorn Method to help yourself and others you find at the Link: Seminars / Info
The featured exercises aim to continue the alignment after a Dorn Therapy, but can be done as Prevention and Maintenance without prior Therapy.
To achieve the best results the exercises should be done regularly, best several times a day.
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.
Best results are achieved if all exercises are done several times a day for the first two month then at least once a day after that time.
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 Exercises are very safe if done gently and in the correct way no Liability for any consequence resulting from the conduct of these Exercises lies with the author or publisher.
Full Self–Responsibility rests on the Practitioner of these DORN METHOD Exercises.
1. Hip exercise: First of the basic self help exercises
Hip Exercise: Lift the Leg to approx. 90° then bring it back to a straight position while applying gentle pressure against the hip joint by pulling on the upper thigh with the hand or a rolled up towel. Exhale while applying pressure but stay relaxed. Repeat minimum three times per side. Pull / Press only when the leg is on the downward movement. Do this Exercises as often as you can, minimum 2 x a day better more often. Do it after every sport as well. This keep the hip in place and the legs even in length. (I recommend 20 x daily)
2. Sacrum exercises: Second of the basic self help exercises
Sacrum exercise number one:
Sacrum Exercise 1: Lie down flat on a stable table with the buttocks a little bit over the edge.
With both legs (feet) in the air make simple up and down movements. Do not hold your breath and stay relaxed. Do not do this Exercise if you feel any Pain. Do it minimum 1 x a day, better more, for approx. 30 seconds (or longer) each time. (In case of trouble doing this try to move one leg only up and down then the other)
The movements must come from the hip joint mainly, but they may look like riding a bicycle.
» Alternatively you may lie onto the edge of a large book (e.g. telephonedirectory etc.). This can be done on the floor (exercises mat). The book is placed below the pelvis as table replacement. (pictures follow...)
Sacrum exercise number two:
Sacrum Exercise 2: Sit with your Sacrum at the lower part where the Coccyx is against the tip / corner of a stable table. Lean a little backwards and hold yourself in place careful with the hands on the edges of the table. With both legs lifted up make simple up and down movements. Do not hold your breath and stay relaxed. Do not do this Exercise if you feel any Pain. Do it minimum 1 x a day, better more, approx. 30 seconds each time. (In case of trouble doing this try to move one leg only up and down then the other)
» Alternatively you may lie on the floor (exercise mat) onto a tennisball placed directly under the lower sacrum (coccyx area). With both legs lifted up make simple up and down movements. Do not hold your breath and stay relaxed. Do not do this Exercise if you feel any Pain. Do it minimum 1 x a day, better more, approx. 30 seconds each time. (In case of trouble doing this try to move one leg only up and down then the other)
» Additional to the here featured exercises for the Sacrum (and spine) we recommend the use of the Spynamics Sacro Aligner: www.spynamics.com
3. Spine exercises: Third of the basic self help exercises
Spine exercise: Lean / push yourself against the corner of a wall / doorframe / cabinet directly next to the middle of the Spine, feeling the pressure on the side of the spineous processes, and swing with both arms back and front alternate. Change position downwards every 10 seconds to cover the whole back. Don't hold the breath and don't do if there is Pain. Do this minimum 1 x day better more often.
Spine exercise for Scoliosis:
Scoliosis Exercise: Lean against a corner at the side next to the middle of the spine and directly next to the spineous processes. Counter-pressure point should be at the middle part of the curve. Stay at this position for at least 30 seconds to 1 minute while swinging both arms alternate back and front. Repeat this if there is another curve on the opposite side in a similar way. Don't hold the breath and don't do if there is Pain.
Do this minimum 1 x day better more. The more often this is done during the day the faster the curvature of the spine can be changed. Spend approx.. 2/3 of the time on the side with the curvature and 1/3 on the opposite side.
4. Neck exercises: Fourth of the basic self help exercises
Neck Exercise 1: Press with fingertips gentle against the transverse processes of the cervical spine, in the groove between the neck muscles, while turning the head relaxed side to side (No No Movement). After 10 sec. change position downwards several times to cover whole neck. Don't hold the breath and don't do if there is Pain. Minimum 3 x a day.
Neck Exercise 2: Press with thumb against the transverse processes of the Atlas about one finger width behind the ears just below the Mastoid Process with gentle pressure directed 45° upwards and to the front while turning the head side to side. Do not hold the breath and don't do if there is Pain. Minimum 3 x a day.
Neck Exercise 3: Press with fingertips of index an middle finger downwards and inwards at the groove by the lowest part of the neck (careful: sensitive area!) while turning the head from side to side (No No Movement). Do not hold the breath and don't do if there is too much Pain. Minimum 3 x a day.
» Please see (and do) also the other Dorn Method Self Help Exercises
» Next: Other Dorn Exercises