The Power of Somatic Exercises for Body Movement: A Guide to Releasing Tension and Restoring Mobility
Somatic exercises offer a powerful way to reconnect with your body, release deep-seated tension, and improve movement patterns. Unlike traditional fitness routines, somatic exercises focus on internal awareness, mindful movement, and nervous system regulation. They are particularly beneficial for reducing chronic pain, enhancing flexibility, and improving overall mobility.
This blog will introduce you to the fundamentals of somatic exercises and provide detailed instructions for specific movements you can incorporate into your daily routine.
What Are Somatic Exercises?
Somatic exercises stem from the Greek word “soma,” meaning “the living body.” These movements are designed to increase bodily awareness by re-educating the nervous system and changing habitual muscular patterns. Developed by pioneers like Thomas Hanna and Moshe Feldenkrais, somatic exercises help relieve tension by retraining muscles to move with greater ease and efficiency.
Unlike stretching or strength training, somatic exercises focus on slow, deliberate movements performed with full attention. The goal is to unlearn restrictive movement patterns and replace them with smoother, pain-free mobility.
The Benefits of Somatic Exercises
Reduces chronic muscle tension and pain
Improves posture and alignment
Enhances flexibility and range of motion
Rewires the nervous system for better movement coordination
Promotes relaxation and stress relief
Encourages a deeper mind-body connection
Somatic Exercises to Try
Here are some simple but effective somatic exercises you can do at home to improve movement and release stored tension.
1. Pandiculation: The Full-Body Reset
Pandiculation is a natural movement that resets the nervous system. It involves contracting, slowly releasing, and fully relaxing muscles.
How to Do It:
Sit or lie down comfortably.
Inhale deeply and gently contract a group of muscles (such as your shoulders or neck).
Hold for a few seconds, then slowly release the contraction while exhaling.
Allow your muscles to relax completely before repeating.
This movement helps release chronic tension and improves body awareness.
2. Arch and Flatten (Pelvic Rocking)
This exercise helps release tension in the lower back and improve spinal mobility.
How to Do It:
Lie on your back with your knees bent and feet flat on the floor.
Inhale and gently arch your lower back by tilting your pelvis forward.
Exhale and flatten your lower back against the floor by tilting your pelvis backward.
Move slowly and with control, repeating for 5-10 breaths.
3. Shoulder Release (Feldenkrais Shoulder Circles)
This movement alleviates shoulder tension and improves mobility in the upper body.
How to Do It:
Sit or stand comfortably.
Slowly roll your shoulders forward in a circular motion.
Reverse the direction and roll them backward.
Perform 5-10 slow and mindful repetitions.
4. Cat-Cow (Spinal Flexion and Extension)
This exercise increases spinal flexibility and releases tension in the back.
How to Do It:
Begin on all fours with hands under shoulders and knees under hips.
Inhale, arch your back, and lift your head and tailbone (Cow Pose).
Exhale, round your back, and tuck your chin towards your chest (Cat Pose).
Move slowly and fluidly between the two poses for 10 repetitions.
5. Side Bend (Lateral Spinal Release)
Side bending helps release tension along the spine and improves flexibility.
How to Do It:
Sit cross-legged or stand with feet hip-width apart.
Inhale and reach one arm overhead, bending sideways.
Exhale and return to the center.
Repeat on the other side for 5 repetitions each.
6. Somatic Breathing (Diaphragmatic Breath Awareness)
This exercise calms the nervous system and deepens body awareness.
How to Do It:
Lie down or sit comfortably.
Place one hand on your belly and one on your chest.
Inhale deeply through your nose, feeling your belly rise.
Exhale slowly, feeling your belly fall.
Continue for 10 deep breaths.
7. Cross-Body Coordination (Brain-Body Connection)
This movement enhances coordination and re-integrates neural pathways.
How to Do It:
Stand or sit comfortably.
Lift your right knee and touch it with your left hand.
Lower and switch sides.
Perform 10 slow repetitions, focusing on smooth movement.
8. Leg Slide (Hip Flexor Release)
This movement improves hip mobility and reduces tightness in the lower body.
How to Do It:
Lie on your back with legs extended.
Slowly slide one leg up, bending the knee.
Straighten the leg and slide it back down.
Alternate legs for 5-10 repetitions.
9. Spinal Rotation (Twisting for Mobility)
Spinal rotation improves flexibility and relieves tension in the torso.
How to Do It:
Lie on your back with knees bent.
Drop both knees to one side while keeping shoulders grounded.
Hold for a few breaths, then switch sides.
Repeat 5 times.
Incorporating Somatic Exercises into Your Routine
To experience the full benefits of somatic exercises:
Practice daily for 10-20 minutes.
Move slowly and mindfully, avoiding force or strain.
Focus on breath to deepen relaxation.
Stay present in your body, noticing sensations and subtle shifts.
By integrating these exercises into your routine, you’ll improve body awareness, restore mobility, and create lasting change in how you move and feel. Start small, stay consistent, and enjoy the process of reconnecting with your body.
Somatic work is just one tool to restoring your authenticity and living your life through your authentic self. Living your life through your authentic self means aligning your thoughts, emotions, and actions with your deepest truth, free from societal conditioning, fear, or the need for external validation. It means honoring your unique desires, values, and purpose without compromise, making choices that reflect who you truly are rather than who you think you should be. When you live authentically, you operate from a place of inner wholeness rather than seeking fulfillment from external sources, allowing you to cultivate genuine relationships, experience deeper joy, and move through life with confidence and integrity.
If you’re ready to begin the journey to your authenticity click below, let’s talk.
Zac