by Shae Marcus

Somatic exercise is a practice that focuses on the internal perception and experience of the body. The term “somatic” originates from the Greek word soma, meaning “body.” Unlike traditional exercise routines that often emphasize external goals such as weight loss or muscle gain, somatic exercise prioritizes awareness, control and the mind-body connection. This approach involves gentle, mindful movements that help individuals tune into their bodily sensations and enhance their overall physical and mental well-being.

Somatic exercise offers a multitude of benefits, both physical and psychological. These exercises can significantly improve:

Body Awareness: By focusing on internal sensations, individuals can develop a heightened sense of body awareness, which can help in identifying and correcting postural imbalances.

Flexibility and Mobility: Gentle, mindful movements can increase joint flexibility and overall mobility, reducing the risk of injury.

Stress Reduction: The mindful nature of somatic exercises helps in reducing stress and promoting relaxation, making it an excellent practice for mental health.

Pain Relief: By learning to move more efficiently and with greater awareness, individuals can alleviate chronic pain and tension, particularly in the back, neck and shoulders.

Improved Coordination and Balance: Enhanced body awareness can lead to better coordination and balance, which is beneficial for daily activities and overall physical performance.

Emotional Release: Somatic exercises facilitate the release of emotional buildup stored in the body. Emotions often manifest physically, resulting in tension, pain or discomfort. Through mindful movement, individuals can process and release these emotions, promoting emotional healing and resilience.

Five Somatic Exercises and Their Benefits

1. The Cat-Cow Stretch

A gentle spinal movement exercise that involves alternating between arching (Cow) and rounding (Cat) the back while on all fours. It can improve spinal flexibility, release tension in the back and neck, and enhance coordination of spinal movements. It also helps in releasing stored emotions by promoting the free flow of energy through the spine.

2. Pelvic Tilts

Lying on your back with knees bent, gently tilt the pelvis upward and then back down, engaging the lower abdominal muscles. This can strengthen the core, improve pelvic mobility and alleviate lower back pain. This exercise can also release emotional tension held in the pelvic region, which is often linked to stress and anxiety.

3. Arm Circles

Standing with feet hip-width apart, extend our arms to the sides and make small, controlled circles. Enhances shoulder mobility, increased upper body awareness and relief of tension in the shoulders and neck can be positive results. Arm circles can help release emotional stress stored in the shoulders, often associated with carrying burdens or responsibilities.

4. Leg Lifts

Lying on our back with one leg extended and the other bent, slowly lift the extended leg towards the ceiling and then lower it back down. Benefits of doing this can be strengthening of the hip flexors and core muscles, improved leg mobility and reductions in lower back pain. Leg lifts can also help release emotional tension stored in the hips, a common area for holding onto fear or trauma.

5. Breath Awareness

Sit or lie in a comfortable position and focus on breathing, noticing the rise and fall of chest and abdomen. This exercise can reduce stress, promote relaxation and enhance the mind-body connection by bringing attention to the present moment. Conscious breathing helps to release pent-up emotions by calming the nervous system and providing a sense of grounding and peace.

Somatic exercise is a valuable practice for those seeking to enhance their physical and mental well-being through mindful movement and body awareness. By incorporating these exercises into daily routines, individuals can experience improved flexibility, reduced pain, increased relaxation and better overall body awareness. Moreover, the emotional release facilitated by somatic exercises leads to a more harmonious relationship with one’s body and a greater sense of well-being.

Shae Marcus is the publisher of both Natural Awakenings South Jersey and Philadelphia.