Exercises with a Belt or Towel
At my clients' request, I've created a simple guide on how to set your hips into the correct position and maintain equal leg length for the rest of your life.
Please keep in mind that before you start exercising with a towel or belt, it is important to be examined by a Dorn Method Plus therapist!
Every body is individual, and everyone needs their own precise instructions. At the end of a session, a client always receives the exact procedure, including which leg to start with and how to proceed! You begin exercising with the longer leg and continue according to the methodology. For some, practicing rotations is suitable, while others could harm themselves with them! Some people start with the right leg, others with the left...
Use a bathrobe belt, a karate belt (available for purchase at the massage studio), or a THIN, quick-drying towel. A terry cloth towel is too thick and therefore unsuitable. Alternatively, for example, on vacation, you can use anything... a T-shirt, a pillowcase...
Practice every day 🙂 it takes two minutes and will change your entire life 💓
Straight Exercise - Starting Position
We do the exercise on the bed, in the evening before sleep!
Place the belt or towel in the groin area, as close to the crotch as possible—on the outer side of the thigh, it should be horizontal with the surface (for men, this is usually where their boxer shorts end). Make a loop (tangle it).
The leg is at a right angle.
The grip is as close to the leg (the tie) as possible, with your shoulders away from your ears and relaxed.
Lower the leg straight! Your heel is your rudder.
Pull with the opposite hand diagonally towards the elbow. If you 'hit' the spot between the elbow and shoulder at home, that's fine.
Your entire body should be as relaxed as possible. The tension is only in your hands.
With a relaxed exhale, pull the belt (or towel) and lower the leg onto the surface. The pull from the belt is maintained throughout the entire lowering process! Don't rush.
Once the leg is stretched out on the surface, release the tension on the belt and pause for a second.
Lift the leg back to the starting position; when lifting, DO NOT pull the belt.
Common Mistakes
The belt is too low; on the outer and lower side of the thigh, it goes across the buttocks.
The belt is too high.
When lowering the leg, you turn it inward or to the side—remember, THE HEEL IS THE RUDDER!
Pulling the belt incorrectly. Either too much towards the chest and chin (upward, over the shoulder) or to the side (downward, under the elbow).
Releasing the belt too early, when the leg is not yet fully lowered onto the bed.
Lifting the knee too high towards the shoulder—it's not a right angle.
Lifting the knee too little—it's not a right angle.
The whole body is tense; you lower the leg with tension and hunch your shoulders.
Not exhaling, breathing incorrectly.
Rushing, being too hasty.
Variations
If you don't have the strength to pull the towel or belt with one hand, you can use your other hand to help. However, the direction MUST BE MAINTAINED, meaning you pull towards the opposite elbow. Again, if you "hit" the direction between the elbow and the shoulder, that's fine.
External Rotation
The starting position is the same as for the straight exercise.
Pull the belt or towel.
Lower your knee in an arc as far to the side of your body as possible, while pushing your heel inward towards your body, as if you wanted to caress the inner side of your straightened leg with the sole of your foot. THE HEEL IS OUR RUDDER.
Your lower back must remain flat on the surface!
After straightening your leg, release the tension again for a second.
Lift your leg back to the starting position.
Practice rotation only for the specified period of time, as recommended by your Dorn Method Plus therapist!
Internal Rotation
The starting position is the same as for the straight exercise.
Pull the belt or towel.
Push your knee as far as possible towards the inside of your body, while pushing your heel outwards - THE HEEL IS OUR RUDDER.
Your lower back must remain flat on the surface!
After straightening your leg, release the tension again for a second.
Lift your leg back to the starting position.
Practice rotation only for the specified period of time, as recommended by your Dorn Method Plus therapist!