Selfhelp METHOD
DORN Spine Selfhelp Exercises
3. Basic DORN Selfhelp Exercise
Frequency: Several times daily recommended, minimum once a day!
Spine exercise: Lean / push yourself against the corner of a wall / doorframe / cabinet directly next to the middle of the Spine, feeling the pressure on the side of the spineous processes, and swing with both arms back and front alternate.
The leg on the opposite side is giving counter-pressure only during exhalation phase.
Change position downwards every 10 seconds to cover the whole back by bending the upper body downwards little by little..
Don't hold the breath and don't do if there is Pain.
Do this minimum 1 x day better more often.
Always do both sides of the spine.
On the pictures below the corner contact area is the upper right side of the Thoracic spine. During arm swing the left leg is giving counter-pressure and one exhales. While inhaling again the counter-pressure of the leg is released (relaxed).
On the following pictures below the corner contact area is the middle right side of the Thoracic spine i.e. just a lttle lower than pictures above.
During arm swing the left leg is giving counter-pressure and one exhales.
While inhaling again the counter-pressure of the leg is released (relaxed).
This is repeated downwards as far is possible until pelvis (sacrum) is just touching the corner.
During arm swing the left leg is giving counter-pressure and one exhales.
While inhaling again the counter-pressure of the leg is released (relaxed).
Repeat the exercise on the opposite side in the same way.
Change position downwards about every 10 to 15 seconds.
Total time required: Approx. 2 Minutes!
Another short introduction video:
Basic 4 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
Prevention is better than cure.
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