More Selfhelp Exercises

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The Dorn Method
more than therapy!

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New Science for our weak points:

Hip, Back, Neck and Joints

 

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The Dorn Method is a new approach to
Back Pain
it transformes Secrets
to free Knowledge

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Dorn Method
eBook:
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Dorn Method eBook

The first
Dorn Method book written in English! Featuring all Dorn Method self help excercises, techniques and more;
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Follow this link for more details:

The Dorn Method eBook

 

 

 

 

 

 

 

 

 

 

 

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The Dorn Method - More 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

 

General Recommendations

 

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.

 

Knee-Joint Exercise:


For knee-joint alignment put the leg (with the knee joint bent) onto a small stool or the floor and press with one hand above the upper calf muscle directly under the joint and the other hand pressing onto the knee from above while straightening the joint. Repeat this exercise several times and then change to work the other knee the same way. Try to distribute the pressure onto the knee-joint equally.

kneejoint self help1 kneejoint self help2

 

» download als pdf

 

Ankle joint exercise:


To align the ankle joint, stand with the foot firmly on the floor and bend the ankle joint forward to the maximum position. Then press the heel onto the floor while straightening the joint/leg.
The hands may rest on the knee to exert further pressure and you may also imagine that there is something under the heel that you want to press into the floor while straightening the leg. With this exercise the knee is also treated at the same time.

anklejoint selfhelp1 anklejoint self help2

 

» download als pdf

 

Self Help for the lower lumbar vertebrae:


The lumbar vertebrae L4 and L5, and sometime L3, often get misaligned when there is pain in the lower lumbar self helpback.

This area is not so easy to treat by oneself but you may try the following:

Press with the thumb on the side of the Lumbar vertebrae L4 or L5 (L3) where there is pain, next to the spinous processes, while the leg on the same side or the opposite side swings back and forth in a relaxed manner out from the hip.

Exhale while pressing and repeat several times.
There should not be too much pain while pressing and it is better to repeat this several times with gentle pressure than pressing too hard and therefore causing unnecessary pain.

This exercise should only be done in case of pain in the lower back and is not suitable as daily maintenance exercise! unless you have a history of lower back pain then you can do it for maintenance and prevention on a daily basic over a longer period of time.

 

» download als pdf

 

 

 

 

 

Self Help exercises for the shoulder:


The shoulder joint is quite flexible and is capable of a wide range of movement, but it is also one of the weakest joints in our body and most real-life luxations occur in this joint.

To treat this joint, we lift the arm sideways to about 90° and then hold the upper arm with the other hand in the middle and push it towards the shoulder joint while the arm is lowered and brought back to its normal position.

This movement is repeated several times in a relaxed manner and you should exhale every time you push and move the arm.

Another possibility is to lift the arm to the front and then hold the elbow with the other hand and push towards the shoulder joint while moving the arm back to the normal position. Again repeat this movement several times and exhale while exerting gentle pressure. You may lean your back against a wall while doing this exercise. There should not be any pain while pushing and moving the shoulder joint.

These exercises can help in easing shoulder pain but should be done regularly even when there is no pain just so you can maintain the proper position of the shoulder joint.

Recommended several times a day for patients with problems and minimum once a day for those who just want to prevent or maintain.

shoulderjoint selfhelp1 shoulderjoint selfhelp2

 

» download als pdf

 

Self Help exercises for the Elbow-Joint:


To treat and align the elbow-joint we grab the underarm at the wrist area and press (pull) towards the elbow while the upper arm is resting against the thigh (or elsewhere).

The we move the arm to a straight position (neutral position) while the pressure is kept firm all the time.

This is also repeated several times while we breathe out (relaxed) during the movement.

It should not be too painful during the exercise.

It is recommended to repeat the exercise daily several times for patients with acute shoulder problems and minimum once a day as prevention and maintenance.

 

elbow selfhelp

» download als pdf

 

Self Help exercises for the Collarbone-Sternum - Joint:


selfhelp collarbone sternum jolint

 

To treat and align the collarbone-sternum joint we press with the ball of thumb of one hand directly on top of the joint inwards and outwards and a bit downwards while we rotate the opposite arm and shoulder (lift and turn) upwards and backwards.

This is also repeated several times while we breathe (exhale) relaxed.

It should not be too painful during the pressure and movement.

It is recommended to repeat this several time a day in case of acute problems and minimum once a day for prevention and maintenance.

The improvement in this area requires a little patience and may take quite a while. Through the meridian connection this area is very important and recommended for patients with shoulder, neck or ear problems like tinitus.

 

» download als pdf

 

Self Help exercises for the Jaw (TMJ) - Joint:


1. To treat and align the jaw-joint (TMJ) we place the flat hand left and right at the lower jaw and open the mouth (approx. 70-80%).

The closing of the mouth is then done (assisted) with a gentle pressure towards the joint!

Do this 10 to 15 times per exercise and repeat several times a day.

Do not press too firm and interrupt when it is too painful.

Sometimes it is possible to hear a cracking sound at the jaw!

 

 

selfhelp jaw TMJ

 

 

2. Jaw-joint (TMJ) exercise: With the ball of thumb we press careful directly against the joint from the side and open and close the mouth 10 to 15 times.

Do not press too firm and interrupt when it is too painful!

Sometimes it is possible to hear a cracking sound at the jaw!

An impovement in this area may take quite a while and requires some patience.

 

selfhelp jaw TMJ 2

 

» download als pdf

 

» more exercises to follow..., please visit again soon

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