DORN Sacrum Selfhelp Exercises

---

2. Basic DORN Selfhelp Exercise

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

 

 

---

Sacrum Exercise part 1:

Lay on any firm table and carefully push the pelvis over the edge so that only the hipblade is still on the table. With both legs lifted to a right angle start moving one leg after the other slowly down and up while exhaling. Do this for approx. 30 seconds. Move pelvis back secure on the table before standing up.

Do this minimum once a day better more often. Do not do this when you experience too much pain during the exercise.

 

 

Alternatively you can do this exercise on the floor with a book under the pelvis (similar to the edge of the table)

 

Sacrum Exercise part 2:

Sit on a firm table near the corner and carefully push pelvis towards the tip of the corner so the lower part of the sacrum is still on the corner.

Hold firmly on the table before doing any movements.

With both legs lifted to a right angle start moving one leg after the other slowly down and up while exhaling. Do this for approx. 30 seconds. Move pelvis back secure on the table before standing up.

Do this minimum once a day better more often. Do not do this when you experience too much pain during the exercise.

 

Alternatively you can do this exercise on the floor with a ball (e.g. tennisball) under the sacrum close to the coccyx (similar to the corner of the table)

 

 

Sacrum Exercise part 3:

Lean backwards on any firm table and carefully push the pelvis over the edge so the hipblade is just at the edge but still on the table. With both legs lifted a little but straight start moving one leg after the other slowly up and down while exhaling. Do this for approx. 30 seconds. Move pelvis back secure on the table before standing up.

Do this minimum once a day better more often. Do not do this when you experience too much pain during the exercise.

 

---

Recommended additional exercises for the Sacrum:

Another good exercise for the sacrum is this: Stand with one foot on a low stool, step board or similar structure, with the other leg kept straight and slightly to the back. The body stays straight at all times during the movement. Now move (tilt or swing) the hip several times a little to the front and relax backwards again (approx. 10x). One hand is relaxed at the side of the hip, the other hand is on the (straight leg's) hipblade following the hip movement with just a gentle extra push. Change sides and leg positions then repeat on the other side.

For Sacrum Grounding: (picture above)
Lay flat on your back onto floor (mat) and lift you legs slightly bended to a 90° position. Pull toes downwards and hold this position for as long as you can do comfortably.
It is normal if legs start shaking a little. Keep firm contact to the floor with the sacrum and breathe normal.

---

More additional Pelvis / Sacrum exercises:

Stand on one leg while holding onto a chair, table or wall with one hand.

Place the other hand / fist with the flat finger side onto the Pelvis (PSIS).

Start swinging one leg relaxed front - back and apply careful pressue with the fist onto the pelvis directed to the front (and slightly downwards) while the leg is on the back-swing and exhale.

Increase the pressure gradually and interrupt exercises when too uncomfortable or painful.

No pressure when the leg is on the way back to the front and inhaling.

Reapeat this for approx. 15 - 30 seconds

Try also to swing with the opposite leg while applying pressure onto the pelvis for another 15 - 30 seconds.

 

 

---

Swinging the Sacrum Exercise: Recommended before doing the other Sacrum exercises!
Our sacrum (SIJ) easy gets out of balance and needs regular corrective maintenance. For the mobilization of the sacroiliac joint, you can hold your body with both arms straight for example inbetween two chairs and swing the legs freely as if walking in the air then gently rotate the lower body from the pelvis a little left-right. Try to relax as much as possible and breathe normal. Ensure that the complete setup is safe and secure to avoid any accident with tilting chairs etc.

 

Additional sacrum / pelvis exercises video:

 

---

Demonstration Video:

 

 

Basic 4 DORN selfhelp exercises:

Hip 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.

---

Recommended products:

Spynamics Sacro & Spine Aligners (click for more information)

 

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

Thomas Zudrell, Health Coach