DORN Neck Selfhelp Exercises

---

4. Basic DORN Selfhelp Exercise

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

 

 

---

DORN neck exercises C 2-7:

With the fingers in the groove between the neck muscles give a careful pressure towards the center and move the head side to side (No-No movement)
The head is straight or a little tilted backwards.
Start with the movement first before applying pressure during exhalation.
Stop pressure during inhalation but maintain position of the hand / fingers.
Move step by step downwards to cover the whoile neck area. Stay approx. 10 to 15 seconds in each position before changing.
When at lowest part of the neck direct the pressure a little more downwards and the center.
Time required: Approx. 1 Minute.

 

DORN neck exercises C 1 Atlas:

With the thumb at the transverse process of the Atlas = exactly below the mastoid process just behind the ear give a careful pressure towards the center and a little upwards and move the head side to side (No-No movement).
The head is straight or a little tilted backwards.
Start with the movement first before applying pressure during exhalation.
Stop pressure during inhalation but maintain position of the hand / fingers.
Time required: Approx. 30 sec to 1 Minute.

Repeat this exercises with a nodding of the head (Yes-Yes movement)

 

DORN neck exercises C 2 Axis:

With the fingers in the groove between the neck muscles just below the occiput give a careful pressure towards the center and move the head side to side (No-No movement)
The head is straight or a little tilted backwards.
Start with the movement first before applying pressure during exhalation.
Stop pressure during inhalation but maintain position of the hand / fingers.
Time required: Approx. 30 sec to 1 Minute.

 

DORN neck exercises C 6 / 7:

Option 1: With the fingers next to the spinous process of C 6 / 7 give a careful pressure towards the center and move the head side to side (No-No movment) and swing the opposite arm front-back at the same time.
Time required: Approx. 30 sec to 1 Minute.

Option 2: With the fingers next to the spinous process of C 6 / 7 pull careful towards the center and move the head side to side (No-No movment) and swing the opposite arm front-back at the same time.
Time required: Approx. 30 sec to 1 Minute.

 

---

DORN neck selfhelp video instruction:

 

DORN neck selfhelp short demonstration video:

 

DORN neck selfhelp with tools:

 

Other Basic DORN selfhelp exercises:

Hip Sacrum Spine

---

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