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    Self Help Exercises

    Uploaded by

    Krishnan Kozhumam
    The document provides instructions for self-help exercises called the Dorn Method. [1] Exercises should be done gently and slowly several times a day, avoiding pain or recent injury. [2] The principle is to apply gentle pressure toward the joint during movement. [3] Four exercises are described targeting the hip, sacrum, neck, and aligning the vertebrae against a wall.

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    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd

    Self Help Exercises

    Uploaded by

    Krishnan Kozhumam
    287 views1 page
    The document provides instructions for self-help exercises called the Dorn Method. [1] Exercises should be done gently and slowly several times a day, avoiding pain or recent injury. [2] The principle is to apply gentle pressure toward the joint during movement. [3] Four exercises are described targeting the hip, sacrum, neck, and aligning the vertebrae against a wall.

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    The Dorn Method

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    The document provides instructions for self-help exercises called the Dorn Method. [1] Exercises should be done gently and slowly several times a day, avoiding pain or recent injury. [2] The principle is to apply gentle pressure toward the joint during movement. [3] Four exercises are described targeting the hip, sacrum, neck, and aligning the vertebrae against a wall.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    287 views1 page

    Self Help Exercises

    Uploaded by

    Krishnan Kozhumam
    The document provides instructions for self-help exercises called the Dorn Method. [1] Exercises should be done gently and slowly several times a day, avoiding pain or recent injury. [2] The principle is to apply gentle pressure toward the joint during movement. [3] Four exercises are described targeting the hip, sacrum, neck, and aligning the vertebrae against a wall.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    Dorn MethodSelf Help Exercises

    All Exercises should be done careful and slowly several times a day. Do NOT exercise if there is Pain! Or after a recent Accident or Injury. It is better to do them more often than to do them hard! The Principal is always the same: apply gentle pressure towards the joint during movement, e.g. at Hip from 90 to a straight position. Exercise #1: several times a day, Exercise #2: several times a day, Exercise #3: min once a day, Exercise #4: min once a day. Do not exert yourself while doing the Exercises and DONT hold your breath!

    Press with hand onto Hip joint!

    Hip Exercise: It is important to do this exercise in the morning and several times during the day and once more before sleeping! Min 5 x per side.

    A rolled up towel can also be used!


    Towel needs to be low At the hip joint!

    Can be done with bended knees

    Sacrum exercises: Helpful to realign or maintain the correct position of the sacrum. Min. once a day better more! For approx. 1 min. Dont do if Pain!

    3
    Lay w. upper part of hip on edge of table

    3
    Sit w. coccyx onto corner! Walking in the air!

    4
    Pressure beside Spinous Processes

    Right Side: Neck Exercise Press with fingers on both sides next to the neck processes firmly while moving the head from side to side (No No Movement for approx. 10 sec p. position) Change position downwards several times to cover the whole neck area.

    Several times a day!

    4
    Lean against corner of wall

    Wall Exercise: To align vertebrae and scoliosis press next to the processes against the corner of a wall with changing position from up to down while swinging with the arm(s) and/or leg (opposite side). (min 20x or 15 sec. p. Pos. Stay longer if there is a problem area (scoliosis or sensitive single vertebrae) It should not be too painful and its better to do it more often than too hard.

    Movements you need to avoid!

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