DORN Hip Selfhelp Exercises

1. Basic DORN Selfhelp Exercise

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


dorn hip selfhelp exercise

How to do this exercise correctly:

Place Hand around thigh (femur bone before greater trochanter)
dorn selfhelp exercise

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.


Start position:

dorn hip selfhelp


End position:

dorn hip selfhelp


Start position:

dorn hip selfhelp


End position:

dorn hip selfhelp


Start position

» when doing this exercise in standing position it is recommended to hold onto something with the other hand (= wall, chair, furniture etc.)!

dorn hip selfhelp


End position:

dorn hip selfhelp




DORN Hip selfhelp video:


Other Basic DORN selfhelp exercises:

Sacrum Spine Neck

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.

I love DORN, peaceful and tolerant people and I love to help others so please:

If you do value my work do not hesitate to support it with any small or big donation.

Recommended products:

Spynamics Sacro & Spine Aligners (click for more information)

spynamics sacro and spine aligner


Treat yourself like the most valuable treasure that you own.
Prevention is better than cure.
Start now.

Thomas Zudrell, Health Coach

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The information on this website is not intended to replace a consultation with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Thomas Zudrell and / or other people. The visitor of this website is encouraged to make his/her own health care decisions based upon his/her own research and best in partnership with a qualified health care professional.

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