What is Somatic Exercise? Discover 5 Easy Somatic Exercises for Beginners to Relieve Tension and Boost Mind-Body Awareness

What is Somatic Exercise?

Somatic exercise is a form of body movement that focuses on internal physical perception and experience, rather than just external performance. It emphasizes slow, mindful movements that help you become more aware of your body and its sensations. The goal is to release tension, improve movement patterns, and enhance overall well-being by reconnecting the mind and body.

Somatic exercises are rooted in the idea that stress, trauma, and habitual patterns can create chronic tension in the body. By bringing awareness to these areas, you can release these tensions and improve your physical and mental health.

Looking for simple ways to relieve chronic pain and stress? Start with these 5 beginner-friendly somatic exercises today! 

1. Pelvic Tilts

• Purpose: Loosens the lower back, improves pelvic mobility, and releases tension in the hips.
• How to Do It:
  1. Lie on your back with your knees bent and feet flat on the floor.
  2. Slowly tilt your pelvis up towards your ribcage, flattening your lower back against the floor.
  3. Then, tilt your pelvis in the opposite direction, arching your lower back slightly.
  4. Repeat this movement slowly and rhythmically, focusing on the sensations in your lower back and pelvis.
  5. Continue for 1-2 minutes.

2. Shoulder Rolls

• Purpose: Releases tension in the shoulders and upper back.
• How to Do It:
  1. Sit or stand comfortably with your arms relaxed at your sides.
  2. Slowly lift your shoulders towards your ears, then roll them back and down in a circular motion.
  3. Reverse the direction after a few rolls.
  4. Pay attention to the movement and any areas of tightness or discomfort.
  5. Continue for 1-2 minutes in each direction.

3. Somatic Breathing

• Purpose: Increases awareness of breath, reduces stress, and promotes relaxation.
• How to Do It:
  1. Sit or lie down in a comfortable position.
  2. Place one hand on your chest and the other on your abdomen.
  3. Take a slow, deep breath in through your nose, allowing your abdomen to rise as you fill your lungs.
  4. Exhale slowly through your mouth, noticing how your chest and abdomen fall.
  5. Focus on the sensation of your breath and how it moves through your body.
  6. Continue for 5-10 minutes.

4. Cat-Cow Stretch

• Purpose: Mobilizes the spine, improves posture, and releases tension in the back.
• How to Do It:
  1. Start on your hands and knees in a tabletop position.
  2. Inhale as you arch your back (cow pose), lifting your head and tailbone towards the ceiling.
  3. Exhale as you round your back (cat pose), tucking your chin to your chest and tailbone towards the floor.
  4. Move slowly and fluidly between these two positions, focusing on the movement of your spine.
  5. Continue for 1-2 minutes.

5. Body Scan Meditation

• Purpose: Enhances body awareness, reduces stress, and helps identify areas of tension.
• How to Do It:
  1. Lie down in a comfortable position, closing your eyes.
  2. Start by focusing on your toes, noticing any sensations, tension, or relaxation.
  3. Slowly move your attention up through your body, scanning each area (feet, legs, hips, abdomen, chest, arms, neck, and head).
  4. As you focus on each part, consciously release any tension you find.
  5. Continue the scan until you've covered your entire body, taking 10-15 minutes.

Tips for Success

• Move Slowly: Somatic exercises are about mindfulness and awareness, so slow, deliberate movements are key.
• Focus on Sensations: Pay attention to how your body feels during each exercise. The goal is to reconnect with your physical self.
• Breathe Naturally: Maintain natural, relaxed breathing throughout the exercises.
• Practice Regularly: Consistency is important. Aim to practice these exercises daily or several times a week for the best results.

Incorporate Somatic Exercises Into Your Daily Routine

Remember, somatic exercises are most effective when practiced consistently. By dedicating just a few minutes each day to mindful movement and breathwork, you can start to experience profound shifts in your body and mind. Start small, stay consistent, and feel the difference somatic therapy can make in your life!

Don’t forget to check out our Somatic Therapy Exercise PDF Cards and take the first step toward a more relaxed and mindful you!