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SOMATIC EXERCISES

What is Somatic exercise

Somatic exercise is a mindful movement therapy that enhances body awareness, relieves tension, and improves posture by retraining the neuromuscular system through gentle, controlled movements.

 

Why somatic exercise is important

 

  • Improved Body Awareness

  • Stress Reduction

  • Enhanced Flexibility and Range of Motion

  • Pain Relief by addressing the root causes of muscular tension and dysfunctional movement patterns

  • Postural Improvement

 

How should I do the movement

 

  • Focus your attention on the internal sensation of movement (sensory awareness of the movement).

  • Always move slowly, you give your brain the opportunity to notice all that is happening in your body as you move. The slower you move the more you perceive.

  • Always move gentle and with the least possible effort, so the brain can perceive precise sensory feedback from the exercise.

  • Not painful

  • Be persistent, patient and positive

LOWER BACK MUSCLES CONTROL EXERCISE 1. 

1. Lie on the back, knees bent.

2. Inhale as you arch the lower back (press the pelvis down) and exhale as you flatten the lower back down to the floor (press the tailbone down). 

3. Connect yourself with the sensation of the contraction of the lower back muscle when you arch (slide one hand under the back to feel it) and the relaxation of the lower back muscle when you flatten the spine to the floor. 
 

STOMACH FLEXOR MUSCLE 
CONTROL EXERCISE

Controlling the flexor muscles of the stomach.

  1. Lie on the back, knees bent

  2. Place your right hand beneath your head and hold the front of your right knee in the air with your left hand. 

  3. Inhale arching the lower back by pushing the coccyx on the floor 

  4. Exhale as you flatten the lower back on the floor, lift your head and elbow to the right knee while pulling the right knee toward the right elbow. 

Repeat 6 times, then change side.

LOWER BACK MUSCLES CONTROL EXERCISE 2. 

1. Lie on your back, knees bent. Interlace the fingers of both hands and place them beneath the back of the head
2. Inhale arching the lower back, exhale flattering the lower back down towards the floor as you lift your head (repeat 6 times)
3. Relax and stretch out hands and legs on the floor. Try to sense how your back feels as you lie
in this relaxed position. Sense it from inside your body, then slip your hand flat under the lower back to feel whether the lower back is lying flatter on the floor. 

WAIST CONTROL EXERCISE 1.

Lay on your back. arms and legs apart like a big star fish. 
Feel the connection between your right arm and left leg. and left arm and right leg, mentally visualizing two diagonal lines crossing at the center of your body (your core). 

1. Lenghthen right arm and release

2. Lengthen left leg and release

3. Lengthen left arm and release

4. Lengthen right leg and release 

Repeat 6 times. 
Good for: Connecting to your physical and psychological centre and finding a gentle core support. 

WAIST CONTROL EXERCISE 2.

The side curl works with the muscle that laterally flex the spine and laterally tilt the pelvis (hike the hips up one at a time). 

1. Lying down on a side with knees bent resting on your arm (bet or straight)

2. Curl up to the side while lifting up the foot: Inhale fully, then as you exhale , curl up to your side supporting your head with your arm. Feel the contraction of the muscles on the side of your waist. 

3. Slowly release to the starting point 
 

Repeat 6 times for each side. 

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