What are Somatic Exercises? A Guide for Beginners

In today’s fast-paced world, feeling disconnected from our bodies is easy. We spend hours hunched over screens, rushing from one commitment to the next, often ignoring our bodies’ subtle signals. This disconnect can manifest in various ways—from chronic pain and tension to stress, anxiety, and even difficulty sleeping. But what if there was a gentle yet powerful practice that could help us reconnect with our bodies, ease our discomfort, and cultivate a more profound sense of well-being? Enter somatic movement.

What is Somatic Movement?

Somatic movement is a practice that invites you to turn your attention inward to truly feel your body and its sensations. It’s about slowing down, moving mindfully, and developing a deeper awareness of how your body moves and feels. Unlike traditional exercise, which often focuses on external goals like building muscle or burning calories, somatic movement prioritizes the internal experience of movement. The goal is not to achieve a specific shape or perform a perfect sequence but to explore your body’s unique capabilities and responses.

This focus on internal awareness is at the heart of somatics, a field pioneered by Professor Thomas Hanna in the late 1970s. Hanna recognized that many physical and emotional challenges stem from a lack of “sensory-motor awareness” – the ability to consciously control our nerves and muscles. We can re-establish this connection through bodily movement, improving our flexibility, reducing pain, and promoting greater ease and well-being.

The Many Benefits of Somatic Movement

Somatic movement offers many benefits, encompassing the physical, mental, and emotional realms. Here are some of the key ways this practice can enhance your life:

• Stress and Anxiety Relief: In today’s high-pressure world, stress and anxiety have become almost commonplace. Somatic movement offers a powerful antidote, helping to shift your nervous system from a state of “fight-or-flight” to one of “rest-and-digest.” By slowing down, tuning into your breath, and engaging in gentle movements, you can soothe your nervous system, release muscle tension, and cultivate a sense of calm and relaxation.
• Pain Management: Chronic pain is a complex issue that often involves both physical and emotional components. Somatic movement recognizes this interconnectedness and provides tools for addressing pain. By bringing awareness to areas of tension, learning to release muscular holding patterns, and exploring the emotional connections to pain, you can reduce discomfort, improve mobility, and regain a sense of agency over your body.
• Enhanced Body Awareness: Have you ever noticed how you tend to hold your shoulders or how your breath changes when stressed? Somatic movement cultivates a heightened awareness of these subtle bodily cues, empowering you to make conscious choices that support your well-being. As you become more attuned to your body’s signals, you can adjust your posture, movement patterns, and emotional responses to promote greater ease and vitality.
• Improved Flexibility and Mobility: Feeling stiff and restricted? Somatic movement can help you rediscover your body’s natural fluidity. By gently exploring your range of motion, challenging habitual movement patterns, and re-educating your nervous system, you can improve flexibility, increase mobility, and move with extraordinary grace and ease.
• Trauma Release: Trauma can leave deep imprints on our bodies and minds. Somatic movement offers a safe and gentle way to process and release trauma held within the body. You can begin to regulate your nervous system, release stored tension, and reclaim a sense of safety and embodiment through specific trauma-informed exercises. However, it’s important to note that for severe trauma, it’s essential to seek guidance from a qualified somatic therapist.

Simple Somatic Exercises You Can Try Right Now

One of the most beautiful aspects of bodily movement is its accessibility. You don’t need any special equipment or a fancy studio to experience its benefits. Here are a few simple exercises you can try anytime, anywhere:

1. Body Scan Meditation:

This foundational somatic practice helps you cultivate a deeper connection to your body and identify areas of tension.

1. Find a comfortable position, lying down or sitting in a chair with your feet flat on the floor.
2. Close your eyes and begin to bring your attention to your body.
3. Starting with your feet, slowly scan your awareness through your body, noticing any sensations – warmth, coolness, tingling, pressure, tension, or relaxation.
4. Spend a few moments with each area, simply observing without judgment.
5. If you notice any areas of tension, try softening and releasing those muscles with your breath.
6. Continue scanning up through your legs, pelvis, abdomen, chest, back, shoulders, arms, hands, neck, head, and face.
7. When you reach the top of your head, take a few deep breaths, feeling your entire body.

2. Moving Bridge:

This gentle exercise helps to mobilize the spine, release tension in the back, and improve body awareness.

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Rest your arms alongside your body, palms facing up or down.
3. Begin by gently rocking your pelvis forward and back, feeling the movement in your lower back.
4. Then, tilt your pelvis forward so your lower back presses into the floor.
5. Keeping your core engaged, slowly lift your hips off the ground, rolling up through your spine one vertebrae at a time until your body forms a straight line from your shoulders to your knees.
6. Notice which muscles are working to support you in this pose.
7. Hold a few breaths, then slowly reverse the movement, lowering down one vertebra at a time until your hips rest on the floor.
8. Repeat several times, moving with your breath.

3. Knee Rock with Cactus Arms:

This gentle rocking motion can help to release tension in the hips, pelvis, and spine.

• Lie on your back with your knees bent and feet flat on the floor, more comprehensive than hip-width apart.
• Extend your arms to shoulder height and bend your elbows to the sides, creating “cactus arms.”
• Close your eyes or soften your gaze.
• Slowly rock your knees to one side, staying within a comfortable range of motion.
• Feel the weight shift in your pelvis and the gentle twist in your spine.
• Slowly return to the center and rock your knees to the other side.
• Continue rocking back and forth, moving with your breath.

Taking Somatic Movement Off the Mat

The principles of bodily movement can be integrated into your daily life, helping you to move with greater awareness, ease, and comfort. Here are a few ideas:

• Mindful Walking: Next time you walk, try bringing somatic awareness to your stride. Notice the sensations of your feet contacting the ground, your steps’ rhythm, and your arms’ gentle swing. Feel your spine lengthening as you lift your head and engage your core. Walking can become a moving meditation, a way to connect with your body and the environment around you.
• Ergonomic Awareness at Work: If you spend hours sitting at a desk, incorporating somatic principles into your workday can significantly improve your comfort and well-being. Adjust your chair and workstation to support a neutral spine. Take frequent breaks to stand up, stretch, and perform simple body scans. You can reduce tension and prevent pain by bringing awareness to your posture and making minor adjustments throughout the day.
• Stress Management Techniques: When stress creeps in, somatic movement techniques can help you ground yourself and calm your nervous system. Try taking a few deep, conscious breaths, feeling your belly rise and fall with each inhale and exhale. Place your hands on your heart or stomach, sending yourself a message of comfort and reassurance. Ground yourself by feeling your feet firmly planted on the floor. By incorporating these simple practices into your daily routine, you can become more resilient to stress and better equipped to navigate the challenges of modern life.

Continue Your Somatic Exploration

Johns Hopkins Medicine’s “Self-Care through Somatic Movement” series: This excellent online program, led by Peabody Institute faculty member Jen Graham, offers a comprehensive introduction to somatic movement. The series includes various guided practices designed to calm the nervous system, activate the body, and release tension. Sessions cover techniques such as mindful breathing, gentle stretching, and awareness exercises. These practices are accessible to all levels, require no special equipment, and can be easily integrated into daily routines or practiced in various settings, whether at home, in the office, or outdoors.

Find a Qualified Somatic Therapist: Connecting with a qualified somatic therapist can provide personalized guidance and support tailored to your specific needs. Somatic therapists are trained to help individuals address issues such as chronic pain, stress, and trauma through body-centered approaches. They can assist in developing a customized somatic movement practice, offering hands-on techniques, and teaching more advanced methods. To find a reputable therapist, consider seeking referrals from healthcare providers, checking professional associations such as the International Somatic Movement Education and Therapy Association (ISMETA), and verifying their credentials and experience.

By embracing somatic movement principles, you can unlock a deeper connection to your body, cultivate greater self-awareness, and enhance your overall well-being. Somatic movement encourages listening to your body’s innate wisdom, moving with intention and presence, and rediscovering the joy of embodied living. Through regular practice, you may experience improved posture, reduced stress, increased flexibility, and a greater sense of inner calm and balance.