Do you often feel tense in your neck, lower back, or wrists, especially if you work at a desk all day? Somatic Workout could be just what you need. If you’re noticing these pains more frequently or if you tend to hold stress in your body, somatic exercises might be a great fit for you. This kind of workout is all about improving your mental well-being and easing physical tension by tuning into the connection between your mind and body.
“Somatic exercise is simply being aware and present while you move, and feeling connected within your own body.”
What is Somatic Workout?
A somatic workout involves gentle movements that help you connect your mind and body to release tension and boost your overall well-being. “Somatic” simply means related to your body. During somatic exercises, you focus on how your body feels internally while you move.
Somatic stretching is about gently releasing muscle tension by paying attention to how your muscles feel in different positions. It’s like the natural stretching you do when you stand up after sitting for a while or wiggle your feet after taking off tight shoes.
In essence, somatic exercises are all about being aware of yourself. It’s about moving in a way that feels good and relaxing, without pushing yourself too hard and causing pain. Think of it as slow, intentional stretching that’s led by what feels right for your body.
Major Benefits
Somatic exercises are about tuning into your body from the inside out, helping you process and release stuck tension, memories, and emotions. They can also make your movements more efficient, leading to increased strength and pain relief.
While the effects vary from person to person, somatic exercises can alleviate pain and stress, enhance emotional awareness, and address trauma and mental health issues. Research suggests that they may also boost self-esteem, focus, boundaries, and decision-making skills.
Although some benefits, like those of Tai Chi, have been extensively studied and shown positive results, researching the specific benefits of somatic exercises is challenging.
Somatic exercises aim to enhance the mind-body connection, which has significant benefits for overall health and well-being. Regular practice of somatic movements may also lead to improvements in posture, range of motion, balance, and flexibility.
A recent review from 2020 investigated somatic exercise as a potential solution for chronic pain relief, and it found promising results from its techniques.
5 Best Somatic Workouts
Somatic workouts use techniques from non-Western mind-body practices, which highlight the connection between physical sensations and our emotional and mental well-being. Here are five simple somatic exercises you can do anywhere to boost your body awareness and mental health. These exercises are recommended by the Somatic Systems Institute as essential daily movements. Spending just five to 15 minutes on them each day can make a big difference.
1. Grounding Exercises:
Grounding exercises are valuable for bringing us into the present moment, particularly helpful for managing flashbacks, anxiety, or trauma-related symptoms. Here are some straightforward grounding techniques to try:
- Move Your Body: Find a movement that suits you, whether it’s gentle somatic stretching, dancing, or jumping. Pay attention to how each part of your body feels as you move, starting from your toes and moving up to your head.
- Run Water Over Your Hands: Turn on the tap and let water flow over your hands. Notice the temperature on your fingertips, palms, and the backs of your hands. Begin with cold water, then switch to warm after a minute or two. Reflect on how the sensations change as you switch from cool to warm water.
- Take a Walk: Whether it’s a stroll around your neighborhood or indoors, focus on each step. Feel the rhythm of your footsteps and notice how it feels to place one foot in front of the other.
2. The Arch and Flatten Exercise:
If you’re dealing with back pain, the arch and flatten exercise can be helpful. It allows you to release and then regain control of the muscles in your lower back and abdominals. Here’s how to do it:
- Lie down on the floor with your feet flat on the ground, hip-distance apart, and your knees bent.
- Take a deep breath and pay attention to how your lower back and abdominal muscles move as you breathe in.
- Slowly arch your back, lifting your belly upward while pressing your glute muscles and feet into the floor. Hold this position for as long as it feels comfortable.
- Next, slowly lower your back and flatten it against the floor.
- Repeat this movement very slowly, paying close attention to the muscles in your torso for any tension and trying to release it as you go.
3. Diaphragmatic Breathing:
Diaphragmatic breathing, also called abdominal breathing, is a popular somatic exercise that can be practiced alone or incorporated into activities like walking or yoga. This technique involves consciously engaging the diaphragm and filling the lungs with air, paying attention to each breath.
- The diaphragm, a large dome-shaped muscle below the lungs, plays a vital role in our breathing. Normally, we don’t fully utilize our lung capacity when breathing unconsciously.
- Diaphragmatic breathing helps you use your lungs to their fullest capacity, promoting relaxation and reducing both your breathing and heart rate.
- To practice, place one hand on your chest and the other under your ribcage to feel the diaphragm movement. Inhale deeply through your nose, letting your abdomen expand fully, then gently tighten your stomach muscles as you exhale through your mouth. This mindful breathing exercise can help you connect with your body and foster a sense of calmness and well-being.
4. Body Scan Meditation:
Do you ever feel like you’re carrying tension in your body, maybe in your neck, lower back, or wrists, especially after a long day at your desk? Trying out a body scan meditation could be a helpful practice for you. If you’re finding these kinds of discomforts cropping up more often or if stress tends to build up in your body, giving body scan meditation a try might just be the solution. This meditation technique focuses on enhancing your mental well-being and relieving physical tension by tuning into the connection between your mind and body. Here’s how to do body scan:
- Find a comfy spot where you won’t be disturbed for 10 minutes.
- Close your eyes and imagine scanning down your body, part by part.
- Take slow breaths and notice any tension across your body.
- If you feel tense, take deep breaths to relax that part or area if the body.
- When you’re done, open your eyes slowly and feel relaxed.
5. Yoga
If you often feel tightness in your neck, lower back, or wrists, especially if you sit at a desk all day, than Somatic yoga might be just what you need. If you’re feeling these pains more often or tend to hold stress in your body, somatic exercises could be a good fit. This type of workout focuses on improving your mental well-being and reducing physical tension by paying attention to how your mind and body connect. With gentle movements and mindful breathing, somatic yoga aims to ease stress and make you feel better overall, offering a simple way to take care of yourself.
How it Works?
Somatic exercises function by enhancing communication between the brain and muscles. Through slow, gentle movements, they aid individuals in retraining muscles, refining posture, mobility, and overall movement patterns.
These exercises pinpoint sensory receptors within muscles, fostering awareness of tension or discomfort. By recognizing and consciously releasing these sensations, individuals boost body awareness and movement efficiency. Somatic exercises additionally recalibrate the nervous system by triggering the parasympathetic response, inducing rest and relaxation.
This facilitates the release of physical and emotional stress stored in the body. In essence, somatic exercises offer a gentle yet potent means to enhance overall body function and well-being.
Duration of Doing Somatic Workout
Somatic exercises are gentle enough to incorporate into your daily routine, making them ideal for regular practice. The Somatic Systems Institute advises setting aside just five to 15 minutes each day for these movements. Remember, the key is to tune in to your body’s cues and adjust the frequency and duration of your practice based on how you feel.
Tips and Consideration
Before diving into any new exercise regimen, it’s crucial to consult your doctor first. Somatic exercises, like any workout, carry some risk, so ensure any existing injuries or health concerns won’t pose problems.
Since somatic exercise engages your nervous system, you might encounter these potential side effects, as per the Somatic Movement Center:
- Muscle twitches
- Muscle pain
- Reduced muscle awareness
- Nausea
- Dizziness
- Headaches
If you experience any of these, it’s alright to pause, lessen the reps, or halt the exercise altogether (and reconsider it in the future). Usually, these symptoms are temporary and diminish as your body adjusts.
Working with a somatic exercise specialist can be beneficial. Below are directories of trained and certified somatic experts. If none are available locally, a yoga or dance instructor might offer assistance.
Conclusion
In short, Somatic Workout offers a gentle way to feel better in both body and mind. By tuning into how your body feels and moving slowly, you can release tension and improve how you stand, sit, and move around.
These exercises help you relax and let go of stress. Doing them for just five to 15 minutes every day is easy to fit into your routine. Remember, if you feel any discomfort, it’s okay to take a break or adjust how you’re moving. And it’s always a good idea to talk to your doctor before starting any new exercise routine.
FAQs:
1. What are somatic exercises?
Somatic exercises are simple movements that focus on connecting your mind and body to promote relaxation and well-being. By tuning into how your body feels during these gentle exercises, you can release tension and improve your overall physical and mental health.
2. What are the benefits of Somatic Workout?
The benefits of Somatic Workout are numerous. These exercises can help reduce tension in your muscles, improve your posture, increase your flexibility, and enhance your overall sense of relaxation. By incorporating somatic exercises into your routine, you may experience less stress, better sleep, and improved mood.
3. Are somatic exercises good for you?
Yes, somatic exercises are generally good for you. They offer a gentle way to release tension, increase body awareness, and promote relaxation. However, it’s important to listen to your body and consult with a healthcare professional if you have any concerns or medical conditions.
4. What are examples of Somatic Workout?
Examples of Somatic Workout include grounding exercises, arch and flatten exercises, diaphragmatic breathing, body scan meditation, and somatic yoga. These exercises are designed to be simple yet effective, making them accessible to people of all fitness levels.
