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If you're feeling stiff and achy, it may be time for you to practice some somatic exercises. This is a type of movement therapy that uses the body and its muscles to improve flexibility and range of motion. Somatic exercises have been used for centuries by cultures around the world as part of their healing practices.
Today, they're gaining popularity thanks to increased interest in self-care and holistic medicine, but they have also been practiced in many yoga studios where instructors incorporate them into regular classes.
What are Somatic Exercises?
Somatic exercise or movement is a form of self-care that helps you connect with your body. It can also be used to learn how to use your body in new ways and get in touch with its natural rhythm. Somatic exercise is often used as an alternative to or for complementing traditional exercise, especially by people who are seeking deeper flexibility and range of motion than what yoga alone offers them.
For example, many people find that they need extra support when doing yoga poses like tree pose or crow pose because these are difficult positions for their bodies (or they're just not very flexible). Practicing the somatic exercises discussed below will help build strength while still allowing access to those difficult postures and even more advanced ones!
Somatic Movement To Include in Your Daily Routine
Check out the somatic workouts you can incorporate into your routine:
1) Hip Circles
- Start by standing with your feet hip-distance apart.
- Place your hands on your hips and start to move your hips in a circular motion.
- Initially, start with small circles and gradually make them larger.
- Move slowly and mindfully, noticing any areas of tension or discomfort. Repeat 10-15 times in each direction.
2) Spinal Wave
- Begin by standing with your feet hip-width apart, and place your hands on your lower back, with your fingers pointing downward.
- Start by arching your lower back, moving your tailbone towards the floor, then tucking your tailbone and rounding your spine forward.
- Move slowly and smoothly, like a wave. Repeat 5-10 times.
3) Arm Circles
- Begin by standing with your feet hip-width apart and extend your arms out to the sides, parallel to the floor.
- Gently move your arms in small circles, increasing the size of the circles as you breathe slowly and deeply.
- Move slowly and mindfully, noticing any areas of tension or discomfort. Repeat 10-15 times in each direction.
4) Neck Stretch
- It is best to begin by sitting comfortably with your feet flat on the floor.
- Place your right hand on your left shoulder and gently tilt your head to the right, stretching your neck muscles.
- Hold for 10-15 seconds and then repeat on the other side.
5) Squat Stretch
- To start, stand with your feet shoulder-width apart.
- Lower your body into a deep squat, keeping your feet flat on the floor.
- Place your elbows on the inside of your knees and use your elbows to gently push your knees apart, stretching your inner thighs. Hold for 10-15 seconds and then stand up.
6) Standing Forward Fold
- Begin by standing with your feet hip-width apart, and take a deep breath in and reach your arms up overhead.
- As you exhale, fold forward from the hips, reaching your hands toward the floor.
- If you have trouble keeping your back flat, bend your knees.
- Hold for 10-15 seconds and then slowly roll up to standing.
Stretch Regularly and Exercise Your Body
Regularly stretching and exercising your body is important for a number of reasons. Stretching helps improve flexibility, which can make it easier to move your joints through their full range of motion. This can help reduce pain in the muscles surrounding those joints and improve posture.
Somatic exercise also promotes sleep quality, reduces stress levels and improves cognitive function--all things that can help you feel better overall!
If you're not sure where to begin with somatic movement, try these exercises. They're simple and easy enough for everyone. However, don't be fooled by their simplicity--these somatic exercises can help improve your flexibility and range of motion in just a few minutes each day!
