DORN Knee Selfhelp Exercises

Special DORN Selfhelp Exercise

Frequency: Several times daily recommended, minimum once a day!


dorn knee selfhelp exercise

How to do this exercise:

Standing with bended knee on the floor or a small stool (recommended) the other leg straight to the back. One hand is carefully giving pressure onto the knee directed towards the pelvis while the other hand is at the inside of the knee-joint giving pressure directed upwards and to the front.

Keeping the pressure or gradually increasing it the bended leg is then straightened backwards while one exhales. On the way back to start position one inhales and repeats the action several times for approx. 30 seconds or longer.This is then repeated on the other side the same way.

dorn selfhelp exercises dorn selfhelp exercises

The start position can be with different hand positions on the knee joint with the leg on a small stool or only on the floor.

dorn selfhelp exercises dorn selfhelp exercises


This knee selfhelp exercise can be done in an alternative way if necessary.

While in sitting position one directs careful pressure onto the knee joint with both hands and when standing slowly up the hands are pressing downwards until the legs are straight. This is also repeated several times on the other side.

dorn selfhelp exercises dorn selfhelp exercises


DORN selfhelp exercise video for the knee joint:



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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Recommended products:

Spynamics Sacro & Spine Aligners (click for more information)

spynamics sacro and spine aligner


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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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