The Ultimate Guide to Somatic Workout

As you might know, nowadays somatic workouts have become quite popular because of their unique approach to exercise, which focuses on body awareness, movement patterns, and the connection between mind and body. Unlike traditional workouts that mainly focus on physical strength or cardiovascular endurance, somatic exercises emphasize on internal sensations and the quality of movement.

But is this type of workout effective? How can it benefit your body? And how should you perform somatic workout?

In this article we are going to provide a comprehensive overview of somatic workout, it’s benefits and the science behind it, also providing a recommended routine to help you get started. So to find out the answer to your questions about somatic workout don’t miss out on this article.

What is Somatic Workout?

Somatic movement refers to exercises that encourage you to listen to your body. The term “somatic” comes from the Greek word “soma,” meaning “body.” Somatic workouts are designed to improve body awareness and address patterns of tension and stress that may have built up over time. These exercises are often slow and mindful, allowing you to explore how your body feels during each movement, which can lead to better movement efficiency and pain relief.

A Recommended Somatic Workout Routine

If you’re new to somatic workouts, here’s a simple routine to help you get started:

Warm-Up: Deep Breathing and Body Scan (5 minutes)

1. Begin by lying on your back with your knees bent and feet flat on the floor.
2. Close your eyes and take several deep breaths, focusing on the rise and fall of your abdomen.
3. Perform a mental body scan, starting from your toes and moving up to your head, noticing any areas of tension or discomfort.

Pelvic Tilts (5 minutes)

1. Gently rock your pelvis forward and backward, arching and flattening your lower back against the floor. You should do this while lying down.
2. Focus on the movement of your pelvis and how it affects your spine. Perform 10-15 slow repetitions.

Shoulder Rolls (5 minutes)

1. Sit comfortably on a mat or chair.
2. Gently roll your shoulders forward, up, back, and down in a circular motion.
3. Perform 10-15 rolls in one direction, then reverse the direction for another 10-15 rolls.

Cat-Cow Stretch (5 minutes)

1. Start on your hands and knees in a tabletop position.
2. Inhale as you arch your back (cow pose) and exhale as you round your spine (cat pose).
3. Focus on the movement of your spine and the sensation of stretching through your back and shoulders. Perform 10-15 slow repetitions.

Somatic Twist (5 minutes)

1. Lie on your back with your knees bent and feet flat on the floor.
2. Gently lower both of your knees to one side while turning your head in the opposite direction.
3. Hold the position for a few breaths before returning to the center and repeating on the other side.

Hip Circles (5 minutes)

1. Stand with your feet hip-width apart.
2. Slowly circle your hips in a clockwise direction, focusing on the range of motion and any areas of tension.
3. Perform 10-15 circles, then switch to a counterclockwise direction.

Cool Down: Restorative Pose (5 minutes)

1. End your workout by lying on your back in a comfortable position with your arms and legs extended.
2. Close your eyes and take deep, relaxing breaths, allowing your body to completely relax.

The Science Behind Somatic Workout

Somatic workouts are rooted in neuroscience and the concept of “proprioception,” which is the body’s ability to sense its position in space. This sense is crucial for movement coordination and balance. According to a study published in Frontiers in Psychology, engaging in somatic exercises can enhance proprioception and improve overall motor control, which may benefit athletic performance and reduce injury risk [1].

Another wonderful aspect of somatic exercise is that it taps into the brain’s neuroplasticity, the ability to reorganize itself by forming new neural connections. This is particularly important for correcting dysfunctional movement patterns that may have resulted from injury, poor posture, or stress. A study in the Frontiers in Psychology found that somatic practices can lead to increased bodily awareness and a significant reduction in chronic pain [2].

Benefits of Somatic Workout

Somatic workout can provide a range of different benefits for your body; here’s a list of the most important ones:

Improved Body Awareness

One of the most important benefits of somatic workout is the heightened sense of body awareness. By focusing on how your body moves and feels, you can identify and correct imbalances or areas of tension. This is particularly beneficial for individuals with sedentary lifestyles or those recovering from injuries.

Stress Reduction

Somatic exercises often incorporate elements of mindfulness and deep breathing, which can have a calming effect on the nervous system. According to a research published in the Oxford University press, mindful movement practices like somatic workouts can reduce stress and anxiety by promoting relaxation and decreasing cortisol levels, also known as the body’s stress hormone! [3]

Enhanced Flexibility and Mobility

Through gentle, mindful movements, somatic exercises help to release tension in muscles and joints, leading to improved flexibility and mobility. Unlike traditional stretching, which often involves holding static positions, somatic workouts emphasize slow, flowing movements that explore a full range of motion.

You can also read: Introduction to Types of Stretching and Mobility Exercises.

Pain Management

Somatic workouts can be particularly effective for managing chronic pain. According to various studies, somatic exercises can help individuals with chronic pain conditions, such as fibromyalgia or arthritis, by reducing pain perception and improving quality of life [4].

Somatic Workout Techniques

Here are some of the most famous somatic workout techniques that you can choose from based on your own goals:

Hanna Somatics

Developed by Thomas Hanna, this method focuses on retraining the brain to release chronically tight muscles. Hanna Somatics involves slow, deliberate movements that are designed to reset the central nervous system and promote greater ease of movement.

Feldenkrais Method

The Feldenkrais Method is a popular form of somatic exercise that emphasizes on learning through movement. It involves performing a series of gentle movements while paying close attention to how your body feels during the process. This method aims to improve posture, flexibility, and overall movement efficiency.

Alexander Technique

The Alexander Technique is another somatic approach that focuses on improving posture and reducing unnecessary tension. It teaches you to move more efficiently by becoming aware of your habitual movement patterns that may contribute to pain or discomfort.

Conclusion

Somatic workout is a popular and well-known method which offers a unique and effective approach to exercise. In this workout technique you mainly focus on the mind-body connection and body awareness. By incorporating these exercises into your fitness routine, you can improve your movement quality, reduce stress, and manage pain more effectively. Whether you’re looking to enhance your athletic performance, recover from an injury, or simply move more mindfully, somatic workouts provide a gentle yet powerful tool for improving your overall well-being.

FAQ

References

[1] https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2022.834012/full
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7868595/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8083197/
[4] https://warwick.ac.uk/fac/sci/psych/research/lifespan/sleeplab/projects/within/blog/january2021/