DORN Lumbar Spine Selfhelp Exercises
Special DORN Selfhelp Exercise
Frequency: Several times daily recommended, minimum once a day!
How to do this exercise:
Stand with enough distance at a wall, doorframe or next to a stable chair and apply careful pressure directly beside the spinous processes of the lumbar spine with the thumb of one hand while the other hand is holding onto the wall, doorframe or chair.
Apply the force directed towards the center of the spine (= to the opposite side) while one leg is swinging front-back. You can also change the side you stand on and the leg that is swinging.
Start on the upper most reachable vertebra of the lumbar area (if possible L1) and step by step move downwards to cover the complete lumbar spine.
You may also repeat this with a sliding motion of the pressing hand downwards.
Always re-balance both sides of the spine.
Breathe normal and stay relaxed.
Time required: Approx. 1 Minute on each side.
Adjust exercise (pressure force, speed etc.) if necessary, in case of too much discomfort ot pain during the action.
Alternatively you can also pull the spinous processes towards the center using the fingers of one hand in case pressing with the thumb is not possible.
DORN Selfhelp Exercises Lumbar Spine 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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