DORN AC-Joint Selfhelp Exercises
Special DORN Selfhelp Exercise
Frequency: Several times daily recommended, minimum once a day!
How to do this exercise correctly:
Give careful pressure directly onto the ac-Joint (acromioclavicular-joint) with one hand downwards and squeeze the hand (fingers) together.
Option 2: Give careful pressure directly onto the ac-Joint (acromioclavicular-joint) with the fingers of one hand downwards.
At the same time swing the arm front-back and breathe normal.
Adjust force and movement in case it is too uncomfortable.
Repeat for approx. 30 seconds always on boths sides.
It is recommended to do this exercises often (several times a day) for a longer time period.
The improvement in this area requires a little patience and may take quite a while.
The Basic 4 DORN selfhelp exercises:
Please note: 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 therapeutic massage and correct muscle training. The 3 tools for Self Healing: Prevention - Therapy (selfhelp) – Maintenance. Although the DORN Method Selfhelp Exercises are very safe if done careful and in the correct way unforeseeable reactions during the adjustment period are possible. Full Self Responsibility rests on the Practitioner of the DORN Method Selfhelp Exercises.
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Treat yourself like the most valuable treasure that you own.Thomas Zudrell, Health Coach
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