DORN Finger Selfhelp Exercises
Special DORN Selfhelp Exercise
Frequency: Several times daily recommended, minimum once a day!
How to do these Exercises:
The respective Finger-Joint is moved from the Startposition (= if possible bended up to 90 degrees) to the normal position (= straight) and careful pressure is directed towards the joint while one exhales. On the way back to the startposition one inhales again.
This action is repeated several times while the pressure is gradually increased but adjusted in case of uncomfortable feelings or pain (= pressue intensity, movement)
The exercises are repeated with the fingerjoints of the other hand in the same way.
This priciple is for all joints of the hand with the exception of the base-joint of the thumb.
Time required: approx. 30 seconds per joint
When doing the finger selfhelp exercises the hand can also be placed with the back of the hand downwards and the pressure directed to the surface.
DORN selfhelp exercises finger-joints video:
All DORN Selfhelp exercises: click here
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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