These 4 Basic DORN self-help exercises should be done daily and as often as possible for a longer time period.
DORN Hip Exercises
Recommended frequency:
Perform a few times daily — especially after long periods of sitting.
How to perform
1️⃣ Starting position
Stand or lie in a comfortable position. Place your hand around the upper part of your thigh, just before the greater trochanter (outer hip bone).
2️⃣ Movement & counter-pressure
As you gently straighten the leg, apply a soft upward pulling pressure with your hand (or a towel, if preferred).
Increase the pressure gradually and smoothly as the movement continues — exhale while extending the leg.
3️⃣ Returning to start
Bring the leg back to the starting position while inhaling, releasing the pressure and allowing the hip to relax.
4️⃣ Repetitions
Repeat the movement 2–3 times, then perform the same exercise on the opposite side to maintain balance.
Start position:
End position:
Important notes:
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The movement should feel comfortable and controlled, without sharp pain in the hip joint.
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If discomfort appears, reduce pressure, slow down the motion, or pause to adjust the technique.
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This exercise can be performed standing while holding onto support, or in a lying position using a towel for assistance.
🎥 Watch the official video demonstration
(International DORN Method Information Platform)
DORN Self-help Exercises
DORN Sacrum Exercises
Recommended frequency:
Ideally several times throughout the day; at minimum once daily.
Stop if sharp pain occurs — adjust the position, pressure, or movement.
Part 1 — Sacrum Release on Table Edge
1️⃣ Starting position
Lie on a stable table. Gently shift your pelvis toward the edge so that the hip bone remains supported while the lower sacrum hangs slightly past the edge.
2️⃣ Movement
Lift both legs to a 90-degree angle. Slowly lower one leg at a time and raise it back up, maintaining smooth, controlled movement while exhaling.
3️⃣ Duration
Continue alternating legs for about 30 seconds.
4️⃣ Finish
Before getting up, slide your pelvis fully back onto the table, then stand up.
➡ Modification:
This exercise can also be performed on the floor by placing a book under the sacrum, creating a similar edge support.
Start position:
End position:
Part 2 — Sacrum Mobilization Seated
1️⃣ Starting position
Sit near the corner of a firm table and gently position your pelvis so the lower sacrum rests on the tip of the corner. Hold onto the table for stability.
2️⃣ Movement
Lift your legs to a 90-degree angle and alternate lowering and raising them one at a time while exhaling.
3️⃣ Duration
Continue for around 30 seconds, then reposition your pelvis securely on the table before standing.
➡ Modification:
This variation may also be done sitting on the floor using a small ball (e.g., tennis ball) placed near the coccyx.
Part 3 — Straight-Leg Sacrum Activation
1️⃣ Starting position
Lean slightly back while lying near the edge of the table so the upper pelvis stays supported and the lower portion extends slightly beyond the edge.
2️⃣ Movement
Raise both legs slightly off the table, keeping them straight. Slowly lift and lower one leg at a time while exhaling, maintaining controlled movement.
3️⃣ Duration
Perform the alternating motion for approximately 30 seconds, then slide fully back onto the table before standing.
🎥 Watch the official video demonstration
(International DORN Method Information Platform)
DORN Spine Exercises
Recommended frequency:
Perform several times throughout the day or at least once daily.
How to perform
1️⃣ Starting position
Stand next to a corner, wall edge, or doorframe so that the surface makes contact just beside the spine — not on the vertebrae, but on the soft tissues next to them.
2️⃣ Movement
Gently apply pressure against the corner while swinging both arms alternately forward and backward in a relaxed rhythm.
The leg on the opposite side lightly presses outward to create counter-pressure during the exhale.
As you inhale, release the leg pressure, allowing the body to relax.
3️⃣ Progression down the spine
Every 10–15 seconds, adjust your position slightly downward by bending the upper body so the contact point moves progressively along the spine — working from the upper back down to the pelvis.
4️⃣ Duration
The full sequence takes about 2 minutes, covering the entire spine.
5️⃣ Repeat on the other side
Switch sides and repeat the same steps to maintain balance.
Start position:
End position:
Important notes
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Maintain steady, natural breathing — do not hold your breath.
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Movements should be gentle and controlled; stop or reduce pressure if pain occurs.
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Always practice on both sides of the spine for best results.
🎥 Watch the official video demonstration
(International DORN Method Information Platform)
DORN Neck Exercises
Recommended frequency:
Several times daily, or at least once per day.
Mobilization of C2–C7 (mid and lower neck)
1️⃣ Hand placement
Place your fingertips into the soft groove between the neck muscles on one side of the spine, directing gentle pressure toward the center.
2️⃣ Movement
Move your head slowly from side to side (as if gesturing “no”).
The head remains upright or slightly tilted back.
3️⃣ Breathing & rhythm
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Begin the side-to-side motion first.
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Apply gentle pressure during exhalation.
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Maintain finger position but release pressure during inhalation.
4️⃣ Progression
Move gradually down the neck, spending 10–15 seconds at each level until reaching the base of the neck.
At the lowest point, angle the pressure slightly downward and inward.
5️⃣ Duration
Approximately 1 minute.
Start position:
End position:
Mobilization of C1 — Atlas
1️⃣ Hand placement
Place your thumb just below the mastoid bone (behind the ear) where the side projection of the atlas is located.
2️⃣ Movement
Gently move the head side-to-side (“no” motion) while directing light pressure toward the center and slightly upward.
3️⃣ Breathing
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Start movement first
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Increase pressure on exhale
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Maintain contact while relaxing the pressure on inhale
4️⃣ Duration
30 seconds to 1 minute.
5️⃣ Variation
Repeat this technique with a nodding motion (“yes”) to address a different movement pattern.
Mobilization of C2 — Axis
1️⃣ Hand placement
Place fingertips in the groove below the occipital bone, next to the upper neck muscles.
2️⃣ Movement & breathing
Move the head side to side while applying gentle pressure inward on exhale, releasing on inhale.
3️⃣ Duration
30 seconds to 1 minute.
Mobilization of C6–C7
Two options are possible:
1️⃣ Pressure inward
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Place fingers beside the spine at C6–C7
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Apply gentle inward pressure
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Move head side to side
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Simultaneously swing the opposite arm forward and back
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Duration: 30 seconds to 1 minute.
2️⃣ Gentle pull toward center
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Same hand placement
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Instead of pushing, apply a gentle inward pull
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Continue head movement and arm swing as above
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Duration: 30 seconds to 1 minute.
Safety tips
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Movements should be comfortable and free of pain.
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Never hold your breath.
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Perform both sides for balanced results.
🎥 Watch the official video demonstration
(International DORN Method Information Platform)
Please avoid these exercises after any accident-related injury, or if you are experiencing fever, migraine, or any acute inflammation. The movements should never cause pain — they are most effective when performed gently and repeated regularly rather than done with intensity. Remember to breathe naturally and avoid holding your breath.
For best results, all exercises should be practiced on both sides of the body, regardless of where discomfort is felt. Repeating the exercises several times a day during the first two months is recommended, followed by at least once daily thereafter.
Self-healing works best when the exercises are supported by:
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Prevention – avoiding incorrect or harmful movement patterns
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Therapy – practicing the DORN Self-Help Exercises correctly
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Maintenance – muscle care such as therapeutic massage and proper strengthening
While the DORN Method Self-Help Exercises are considered very safe when performed mindfully, individual reactions may occur during the body’s adjustment phase. Each person practices these exercises under their own self-responsibility.
Important Safety Notes
Other DORN self-help exercises
If you want to explore more DORN self-help exercises, you can visit the official DORN self-help platform: www.dorn-selfhelp.org