The DORN-METHOD

Healing through the Spine

Self-Help Exercise

The DORN METHOD Self Help Exercises are designed to simulate the
corrections done by a Therapist but they can NOT replace a treatment done by
an experienced Dorn Therapist!!! Shown are first the basic Exercises everyone
should do, not just to treat but also to maintain and prevent Back Problems. You
also find a sample Video Demo to some. >>> In any case it is advised to see a
health professional first before starting any exercise program!

To see the immediate Result (Improvement) you can do the Dorn Method
Balance Test.

The e-Book (in English and Italian language) with all exercises, an instructional
Video and a complete DVD-Set with e-book and Dorn Method Instructions and all
Self Help Exercises is now available.and I hope I can find enough people who
purchase it so my free sharing of all the Information will prove to be the right path
for me!

The Five Tibetan Rites are also featured as a perfect complement to safely
strengthen and stretch the body.

Information on Learning the Dorn Method to help yourself and others you find at
the Link: Seminars/Info.

General Rules: Always consult your doctor first before starting any exercise!
The featured exercises aim to continue the alignment after a Dorn Therapy, but
can be done as Prevention and Maintenance without prior Therapy. To achieve
the best results the exercises should be done regularly, best several times a day.
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. 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
deep neuro-muscular massage and correct muscle training, the 3 tools for Self
Healing!
Althoug the DORN METHOD Exercises are very safe if done gently and in the
correct way no Liability for any consequence resulting from the conduct of these
Exercises lies with the author or publisher.
Full Self-Responsibility rests on the Practitioner of these DORN METHOD
Exercises.
Hip Exercise: Lift the Leg to approx. 90° then bring it back to a straight position
while applying gentle pressure against the hip joint by pulling on the upper thigh
with the hand or a rolled up towel. Exhale while applying pressure but stay
relaxed. Repeat minimum three times per side. Pull / Press only when the leg is
on the downward movement. Do this Exercises as often as you can, minimum 2
x a day better more often. Do it after every sport as well. This keeps the hip in
place and the legs even in length.

Sacrum Exercises

Lie flat on a stable table with the buttocks a little

bit over the edge.

With both legs in the air make simple up and

down movements. Do not hold your breath and
stay relaxed. Do not do this Exercise if you feel
any Pain. Do it minimum 1 x a day, better more,
for approx. 30 seconds each time.

Sit with your Coccyx against the tip / corner of a stable

table, lean a little backwards and hold yourself in place
with the hands on the edges of the table. With both
legs lifted up make simple up and down movements.
Do not hold your breath and stay relaxed. Do not do
this Exercise if you feel any Pain. Do it minimum 1 x a
day, better more, approx. 30 seconds each time
Complementary Sacrum Exercises
Lie on the floor with a tennis ball under the sacrum at the coccyx and make
simple up and down movements with both legs. Do not hold your breath and stay
relaxed.

Hold yourself between two chairs with the legs in

the air and swing them back and front for approx.
1 minute in total. Do this minimum once a day.

Push with fist onto

posterior part of the
Hip-Blade while the
leg (on the same side
or opposite side) is
on the Backswing.
Exhale while pushing
and stop if it causes
any Pain.
Spine Exercises

Lean / push yourself against the corner of a wall / doorframe / cabinet directly
next to the middle of the Spine and swing with both arms back and front. Change
position downwards every 10 seconds to cover the whole back. Don’t hold the
breath and don’t do if there is Pain. Do this minimum 1 x day better more often.

Scoliosis Exercise:

Lean against a corner at the side and at the middle of

the curve, stay at this position for at least 1 minute
while swinging the arms back and front. Repeat if
there is another curve on the opposite side in a
similar way. Don’t hold the breath and don’t do if
there is Pain.
Do this minimum 1 x day better more.
Neck Exercises

Press with fingertips gentle against the transverse processes of the cervical
spine, in the groove between the neck muscles, while turning the head relaxed
side to side (No No Movement). After 10 sec. change position downwards
several times to cover whole neck. Don’t hold the breath and don’t do if there is
Pain. Minimum 3 x a day.

Press with fingertips gentle against the transverse

processes of the cervical spine, in the groove
between the neck muscles, while turning the head
relaxed side to side (No No Movement). After 10
sec change position downwards several times to
cover whole neck. Don’t hold the breath and don’t
do if there is Pain. Minimum 3 x a day.

Press with thumb against the transverse processes of the

Atlas (1st Cervical vertebra) about one finger width behind the
ears just below the Mastoid Process with gentle pressure
directed 45° upwards and to the front while turning the head
side to side (No No Movement). Do not hold the breath and
don’t do if there is Pain. Minimum 3 x a day.

Press with fingertips of index an middle finger

downwards and inwards at the groove by the lowest
part of the neck (careful: sensitive area!) while turning
the head from side to side (No No Movement). Do not
hold the breath and don’t do if there is too much Pain.
Minimum 3 x a day.
Below as a perfect complement to the Dorn Method Exercises:

The Five Tibetan Rites

Followed by some more Dorn Method Self Help Exercises! Scroll down!

A Fountain of Youth – The Five Tibetan Rites

General Rules: The featured Yoga related Breathing Exercises aim to balance
our Energy Centers also called ‘Chakras’. In a state of complete Balance we can
achieve Unity of Body-Mind-Spirit and Creation and therefore induce Healing and
stop Aging. The preferred time for these Exercises is at the beginning of the day,
however they can be done at any time. The final goal is to do each of the five
Exercises 21 times in a relaxed way while you may try to imagine that positive
Energy / Life Force / Prana is entering your body every time we inhale and
Excess Energy is leaving our body every time we exhale. You can start with less
Repetitions first e.g. 3 to 7 for the first week and gradually increase the amount
by 2 or 3 each week until you reach the full 21. The Movements can be done with
or without short breaks in-between but should be in Harmony with our breathing
rhythm. Try to stretch the body in each start and end position as good as you can
but do not over exert yourself while doing these Exercises.

1st Tibetan Rite: Stand with outstretched arms

and make fast 360° turns clockwise by doing
small steps (to avoid tension in the hip). To avoid
dizziness in the end stand firm, breathe deeply,
while focusing onto the thumbs, with the hands
(palms) together, about 30 cm (1 foot) away from
the face.

2nd Tibetan Rite: Start by lying flat on the floor (mat), arms on the side of the
body, legs relaxed together. While breathing in deeply and slowly with the nose
rise both legs straight to a 90° angle and the toes bended downwards towards
the body. At the same time tilt the head forward with the chin towards the chest.
Try to synchronize movement and breathing. The hips and the shoulders should
stay flat on the floor during the movement. The arms can be pressed downwards
against he floor a little to stabilize the movement. Stay in that position if possible
only until the natural urge to exhale sets in before you return to the start position.

As soon as you feel the urge to exhale move

slowly back to the start position while emptying the
lungs completely. Relax the body in the end and
repeat the movement with the next breath in.

3rd Tibetan Rite: Start

kneeling on the floor, toes
standing, hands on upper
buttocks and chin on
chest. While inhaling tilt
head and lean upper body
backwards.

As soon as you need to

exhale move back to the
start position. Repeat with
the next breath in. Keep
buttocks muscles tensed
while leaning backwards.
4th Tibetan Rite: Start by sitting on the floor, arms kept straight, fingers pointing
to the feet, back always kept straight and chin towards the chest. While breathing
in move hips upwards and head backwards to form a bridge. As soon as you
need to exhale move back to start position. Repeat the cycle with the next breath
in. Stay as relaxed as possible and do not overstretch the head. Hand and Feet
do not change their position and breathing and movement should be in harmony.

5th Tibetan Rite: Start with a push-up position standing on the toes (or knees if
you have problems in the lower back) Fingers pointing to front and head is tilted
backwards but not overstretched. While breathing in lift hips upwards and bring
chin to the chest and push heels towards the floor to form a reverse ‘V’. As soon
as you need to exhale move back to the start position. Always keep the back
muscles tensed for back protection and repeat the cycle with the next breath in.
Other also important Self Help Exercises:
(Excerpt from the Book: The Dorn Method)

Knee-Joint Exercise:
Another way is to put the leg (with the knee joint bent) onto a small stool or the
floor and press with one hand on the upper calf muscle directly under the joint
and the other hand pressing into the knee from above while straightening the
joint. Repeat this exercise several times and then change to work the other knee
the same way.

Ankle joint exercise:

To align the ankle joint, stand with the foot firmly on the floor and bend the ankle
joint forward to the maximum position. Then press the heel onto the floor while
straightening the joint/leg.

The hands may rest on the knee to exert further pressure and you may also
imagine that there is something under the heel that you want to press into the
floor while straightening the leg.
Self Help for the vertebrae:

The lumbar vertebrae L4 and L5, and sometime L3, often get misaligned when
there is pain in the lower back.

This area is not so easy to treat by oneself but you may try the following:

Press with the thumb on the side of the Lumbar vertebrae L4 or L5 (L3) where
there is pain, next to the spinous processes, while the leg on the same side or
the opposite side swings back and forth in a relaxed manner out from the hip.
Exhale while pressing and repeat several times. There should not be too much
pain while pressing and it is better to repeat this several times with gentle
pressure than pressing too hard and therefore causing unnecessary pain. This
exercise should only be done in case of pain in the lower back and is not suitable
as daily maintenance exercise! unless you have a history of lower back pain then
you can do it for maintenance and prevention on a daily basic over a longer
period of time.

Self Help exercises for the shoulder:

The shoulder joint is quite flexible and is capable of a wide range of movement,
but it is also one of the weakest joints in our body and most real-life luxations
occur in this joint.
To treat this joint, we lift the arm sideways to about 90° and then hold the upper
arm with the other hand in the middle and push it towards the shoulder joint while
the arm is lowered and brought back to its normal position.

This movement is repeated several times in a relaxed manner and you should
exhale every time you push and move the arm.

Another possibility is to lift the arm to the front and then hold the elbow with the
other hand and push towards the shoulder joint while moving the arm back to the
normal position. Again repeat this movement several times and exhale while
exerting gentle pressure. You may lean your back against a wall while doing this
exercise. There should not be any pain while pushing and moving the shoulder
joint.

These exercises can help in easing shoulder pain but should be done regularly
even when there is no pain just so you can maintain the proper position of the
shoulder joint.
Recommended several times a day for patients with problems and minimum
once a day for those who just want to prevent or maintain.