How to get the most out of Clinical Somatics exercises (2024)

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What are Clinical Somatics exercises?

Clinical Somatics exercises work directly with the nervous system to release chronic muscular tension, relieve chronic pain, and improve posture and movement. The exercises are extremely slow and gentle, and are appropriate for all ages and fitness levels.

The exercises that I teach at Somatic Movement Center were developed by Thomas Hanna. Hanna used his background in the Feldenkrais Method combined with his knowledge of neurophysiology to develop a highly effective system of neuromuscular education that retrains the nervous system through an active learning process. Hanna’s method is known as both Clinical Somatic Education and Hanna Somatic Education.

Clinical Somatics exercises allow you to prevent, alleviate, and recover from many common conditions such as chronic muscle and joint pain, disc problems, sciatica, scoliosis, rounded posture, plantar fasciitis, temporomandibular joint disorders, and more. If your condition is being caused by the way you’re using your body—as most musculoskeletal conditions are—then Clinical Somatics exercises can help you.

How can you learn Clinical Somatics exercises?

You can learn Clinical Somatics exercises by attending private lessons or group classes with a certified Clinical Somatic Educator or Hanna Somatic Educator. If you don’t live near a certified educator, you can learn the exercises in the comfort of your home with online courses.

How you can get the most out of practicing Clinical Somatics exercises:

1. Set aside time and space to practice the exercises so that you don’t feel rushed or distracted. You should practice the exercises in a quiet, private space, especially while you are first learning them. If you live with people, ask them to not interrupt you while you are practicing the exercises. Focused attention is very important to the learning process.

2. Any amount of time is better than nothing. If you only have five minutes, take the five minutes to focus completely on just one or two exercises. Personally, I like to spend twenty to thirty minutes every day doing the exercises. Some days you will have more time than others. Make the most of the time that you have by moving slowly and focusing completely on the movements that you have chosen to practice that day.

3. Find space in your home where you can lie on the floor, on a carpet or exercise mat. You need to be comfortable, but you also need to be able to get sensory feedback from a fairly firm surface. A bed is too soft, and a bare hardwood floor is too hard. Make sure you can stretch out your arms and legs without restriction.

4. I recommend closing your eyes and having no background noise while practicing the exercises. Closing your eyes removes all the visual information that your eyes automatically take in. Keeping your eyes closed allows your brain to focus completely on your internal sensations, making the learning process more effective. Likewise, practicing the exercises in silence removes all of the auditory information that your brain would otherwise have to process.

5. Clinical Somatics exercises should be performed as slowly as possible. If this is the first time you’ve practiced Clinical Somatics exercises, you’ll notice that the movements are probably much slower and more gentle than other techniques you’ve done. The magic of these movements is in the slowness. The slower you move, the more effectively you can retrain your nervous system to release chronic muscle contraction and stand and move in a new way. Since the movements are so slow and gentle, you may not feel like you’re doing very much—but when you stand up at the end of your practice, you’ll feel the effects of what you’ve learned.

6. Remember that Clinical Somatics exercises are not stretches. You will be gently contracting and then very slowly releasing your muscles. It’s important to remember that the exercises are not stretches, and you should not be feeling the sensation of pulling in your muscles as you practice them.

7. Clinical Somatics exercises should be relaxing and comfortable, and they should not increase your pain. The movements are very slow and gentle. If you do experience any pain or discomfort, you can make the movement smaller, or you can adjust your position, or you can choose not to do the movement at all.

8. You’re in charge! Pay attention to what you’re feeling as you practice the exercises, and don’t overdo it. Even though Clinical Somatics exercises are extremely slow and gentle, it is possible to do too much. If you’re in a lot of pain to start with, a full class or lengthy home practice may be too much for you. Take it slow and try doing just one or two exercises per day until you become comfortable with the movements and the effect they have on your body.

9. Don’t do any intense or vigorous exercise right after practicing Clinical Somatics exercises. If you wish, you can take a slow, gentle walk afterward, and it will help you integrate everything you’ve just learned. But I don’t recommend doing any intense or vigorous exercise, because it will probably bring you right back into your old muscular habits.

10. Be aware of how other physical activities and therapies may be affecting you. I often recommend that people cut back or stop practices such as stretching, chiropractic, rolfing, deep tissue massage, and any other manipulative therapy while practicing Clinical Somatics. These therapies do not retrain the nervous system and can often cause muscles to become tighter, interfering with the somatic learning process. Also, any intense workout will likely bring you back into your old muscular habits, undoing the learning you have gained through your Clinical Somatics exercise practice. Slower, less intense workouts can give you the opportunity to integrate what you’ve learned from your Clinical Somatics exercises.

11. Always approach Clinical Somatics exercises in an exploratory manner. You will learn more effectively and make more progress if you do each movement as if it is the first time you have done it. Take the time to notice what you feel as you do each movement. Notice how it might feel different than it did the day before. If you do several repetitions, notice how each repetition feels different.

12. Enjoy the learning process—the journey—rather than focusing on the end goal. This can be the most difficult aspect of practicing Clinical Somatics. Improving the use of your body with Clinical Somatics is a life-long learning process. Some people feel the improvements that they seek very quickly, and for others it takes a longer time. The more chronic muscular tension you have, the longer it will take you to work through it. The process is much like peeling an onion. You will work through many layers—patterns of tension—along the way. You will have good days and bad days. Try to relax and enjoy the process!

Ready to learn Clinical Somatics exercises? Click here to start learning at home today!

You may also enjoy reading Unlocking Your Body: Your Personal Process of Releasing Tension and Pain.

Recommended reading:

The Pain Relief Secret: How to Retrain Your Nervous System, Heal Your Body, and Overcome Chronic Pain by Sarah Warren, CSE

Somatics: Reawakening the Mind’s Control of Movement, Flexibility and Health by Thomas Hanna

By Sarah Warren|January 5th, 2016|Clinical Somatic Education, Clinical Somatics exercises, learn the basics|

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About the Author: Sarah Warren

How to get the most out of Clinical Somatics exercises (3)

Sarah Warren is a Certified Clinical Somatic Educator, Registered Somatic Movement Educator, and owner of Somatic Movement Center. She has helped people with conditions such as chronic back pain, neck and shoulder pain, hip and knee pain, sciatica, and scoliosis become pain-free by practicing Thomas Hanna's method of Clinical Somatic Education. Warren is the author of the book The Pain Relief Secret, which explains the science behind why learned muscular patterns lead to chronic pain and degeneration, and how Clinical Somatics retrains the nervous system, alleviating many common pain conditions.

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How to get the most out of Clinical Somatics exercises (2024)

FAQs

What time of day is best for somatic exercises? ›

You can also do it after work, before bed, when sitting at the computer for too long, in the middle of the day, or any time you feel like it to stay fluid, fit, and comfortable.

How long does it take for somatic exercises to work? ›

The sweet spot of experiencing a release generally occurs between week three and week four of consistently doing your somatic exercises. However, it's also completely normal for people to experience a release in as little as three days of doing somatic exercises and even up to three months of doing somatic exercises.

Does somatic exercises really work? ›

Somatic exercises are widely accessible, requiring no equipment or specific physical skills. Benefits include pain and stress relief, improved emotional awareness, and better posture and balance, making the practice beneficial for various mental health conditions and symptoms.

How to do somatic exercises? ›

It's recommended to spend five to 15 minutes doing them per day. Arch & Flatten: Lying on your back with knees bent, arch and flatten your lower back, inhaling while going up, and exhaling while going down. Repeat five to 10 times (or less) as slowly and consciously as possible.

How often should you do somatic exercises? ›

Somatic stretching can also strengthen your mind-body connection, which can help you better manage overall health. How often should you do somatic exercises? It's safe to practice somatic stretching daily if you're doing the technique correctly.

Is it better to do somatic exercises in the morning or at night? ›

The exercises release any tension that you've built up during the day. They're also very relaxing, so they're a great way to wind down before bedtime. With all that said, there are some people who prefer to do their Somatics practice first thing in the morning or during the first half of the day.

What are the negative effects of somatic therapy? ›

Risks of somatic therapy include misinterpretation of touch, re-traumatization, breaking down of defenses, abusive touch and inappropriate regression.

Can you lose weight with somatic exercises? ›

Although by itself, somatic movement will likely not result in weight loss, it can be a great addition to your usual fitness routine, because of all the benefits we listed above. The truth is that losing weight is a mental game just as much as it is physical.

What does a somatic release feel like? ›

You may take a deep sigh and notice an ability to breath easily, or you may feel like you've dropped a huge brick from your heart. Clients often express a lighter feeling after their body has properly sequenced through an event or emotional experience.

What is a somatic workout plan? ›

“A somatic practice is going to be one where the intention is to focus on the body, but not necessarily just the external part of the body or the execution of it, but the experience and inner workings of the body,” says Jaycee Gossett, a founding teacher and vice president of training and development at The Class.

How do somatic exercises release trauma? ›

In somatic therapy, a therapist will use different mind-body techniques that help a person release tension, stress, trauma, and negativity that has been locked away. A therapist may use techniques like breathing exercises, postures, gestures, and other forms of movement to help release these feelings.

How can I do somatic therapy by myself? ›

Here are a few grounding techniques to try at home:
  1. Run water over your hands. ...
  2. Move your body in ways that feel most comfortable to you. ...
  3. Focus on your breathing while you control how you inhale and exhale. ...
  4. Tense and relax different parts of your body. ...
  5. Play a “categories” game with yourself.
Jul 21, 2021

What is the free app for somatic exercises? ›

SomaShare has a personalized feel, an intuitive interface, and beautiful design. First, you choose what you would like to feel. From there, you pick from a list of guided somatic practices.

What is the truth about somatic exercises? ›

Somatic experiencing is a type of body-based trauma therapy that aims to address the physical symptoms of trauma. Some early evidence suggests it may have potential as a PTSD treatment, but there is not enough evidence to firmly support its use.

What happens after somatic exercises? ›

The main effect of Clinical Somatics exercises is the release of chronic muscle tension. But along with the retraining of the nervous system can come a variety of sensations—some of which may be surprising and even unpleasant.

What is the best time of day to do bodyweight exercises? ›

One study found that your body's ability to perform peaks in the afternoon. Your body temperature increases throughout the day, optimizing your muscle function and strength, enzyme activity, and endurance for performance. Between 2 p.m. and 6 p.m., your body temperature is at its highest.

What is the best time to do intense exercise? ›

Most people experience these physiological adaptations throughout the day, which makes the afternoon and evening the best time to exercise for many reasons. Your physical performance might improve: Research shows that most people function better, physically speaking, later in the day.

What are the side effects of somatic exercises? ›

If you experience these symptoms, you can skip any specific exercises that cause them, do shorter practices, or do fewer repetitions of each exercise.
  • Muscle twitching: ...
  • Muscle soreness or pain: ...
  • Headache: ...
  • Emotional release: ...
  • If you can't feel certain muscles working or aren't aware of your internal sensations:
Feb 6, 2023

Do somatic exercises make you tired? ›

After a session, you may feel either very relaxed and energized or very tired. This will depend on your baseline at the beginning of the session and your initial ability to tune into your physical body.

References

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