Somatic Stretching: How It Works, Benefits, and Getting Started Exercises (2024)

FAQs

Somatic Stretching: How It Works, Benefits, and Getting Started Exercises? ›

Somatic stretching is different from static stretching as it requires active participation and mindful engagement. It involves gentle, slow movements and conscious breathing to reset muscle length and tension levels. "This helps in improving flexibility and mobility.

The core aim of somatic stretching is to release stress, trauma, and discomfort held in the body through mindful movement and stretching. Somatic stretching involves various forms of intuitive movement, often based on pandiculation (muscle contraction and release).

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.

Some people experience significant benefits within the first few days or weeks of practicing the exercises, while for others it takes longer.

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.

It's safe to practice somatic stretching daily if you're doing the technique correctly. When practicing somatic stretching, it is important to listen to your body and your personal limits, so as not to physically push any movement too far or in a way that's uncomfortable.

While the term may be trendy, the concept is far from new. Yoga, tai chi and qigong are all examples of ancient practices which incorporate somatic elements and mind-body movements, Dr. Mary Jurisson, a physiatrist, internist and rheumatologist at the Mayo Clinic, tells TODAY.com.

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

Somatic therapy should be done with a therapist, but there are some somatic experiencing exercises you can do on your own. Doing things like breathing exercises, relaxation, and meditation can help a person find some relief throughout their everyday life, along with seeing a somatic therapist.

What time of day is best for somatic exercises? ›

If you wake up feeling tight, sore, and achy, and if you find it beneficial to practice Clinical Somatics exercises in the morning, you certainly can. Just be aware that we all build up some muscle tension as we go through our daily activities—that's why it can be more beneficial to practice Somatics later in the day.

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.

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.

Somatic stretching includes gentle, mindful movements that help you reconnect with your body, better manage stress, and regulate your nervous system. Practitioners have long touted the routine as an accessible way for people to experience somatic stretching without special training or a big time commitment.

Trauma is not physically held in the muscles or bones — instead, the need to protect oneself from perceived threats is stored in the memory and emotional centers of the brain, such as the hippocampus and amygdala. This activates the body whenever a situation reminds the person of the traumatic event(s).

One of the most common types of Trauma Release Exercises is stretching, which can relieve muscle tension. These stretches might include sitting in a hip squat to release chronic stress or doing wall sits to lessen deep tension. The Spiral Technique is another common Trauma Release Exercise.

Somatic yoga is an offshoot of these therapies. A somatic yoga practice is more intuitive than a standard yoga class, which often asks you to move mechanically—flex this way, extend that way, stretch, hold, push. Somatics is about becoming more of an expert in yourself.

Trauma release exercises (TRE) are stretches that induce natural, involuntary muscle spasms known as neurogenic tremors. These mechanisms may help in releasing trauma from the body. TRE is a self-help intervention rather than a professional treatment approach.

A somatic therapist helps people release damaging, pent-up emotions in their body by using various mind-body techniques. These can vary widely, ranging from acupressure and hypnosis to breathwork and dance. Other techniques are just as integral but aren't household terms.