DORN Ankle Selfhelp Exercises
Special DORN Selfhelp Exercise
Frequency: Several times daily recommended, minimum once a day!
How to do this exercise:
Stand on the floor with one leg to the front and bended knee. Apply pressure with both hands onto the knee directed downwards to the heel (foot).
At the same time apply pressure with the heel (back part of the foot) onto the floor.
Maintain the pressure and move the bended leg backwards until it is straight while one exhales.
Inhale when moving the leg back to the Start position and repeat this several times.
After approx. 30 seconds do the same on the other side.
Time required: 1 Minute
DORN ankle selfhelp exercise video:
All DORN Selfhelp exercises: click here
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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