Selfhelp METHOD
DORN Hip Selfhelp Exercises
1. Basic DORN Selfhelp Exercise
Frequency: Several times daily, best every time after longer sitting !
How to do this exercise correctly:
Place Hand around thigh (femur bone before greater trochanter)
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:
End position:
Start position:
End position:
Start position
» when doing this exercise in standing position it is recommended to hold onto something with the other hand (= wall, chair, furniture etc.)!
End position:
DORN Hip selfhelp video:
Other Basic 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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Recommended products:
Spynamics Sacro & Spine Aligners (click for more information)
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Thomas Zudrell, Health Coach
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