somatic movement into your routine
Convinced about the many benefits of somatic exercise? Well, adding it to your daily routine is easier than you may think, especially as there are so many different techniques you can try. Here are some of the most common ones:
Progressive Muscle Relaxation (PMR):
Just like the name suggests, PMR is a somatic method used to deeply (and naturally) relax your muscles. Simply tense each muscle group for 5 seconds before releasing, and this will help promote relaxation throughout the entire body.
Yoga and pilates:
Many styles of yoga and pilates use a combination of movement, relaxation and breathwork, and focus deeply on the link between body and mind. You may even find studios that specifically offer somatic yoga or pilates classes.
Martial arts:
Mindfulness, resilience and body awareness are key components of martial arts, especially in disciplines like Tai Chi and Qigong. So much so, that trauma-informed martial arts programs have garnered significant popularity over the past few years, with this type of movement being used for PTSD recovery.
Body scans:
Body scanning is a great technique to perform when you feel like you’re holding on to too much tension. You can do it by lying down or sitting comfortably, and mentally scanning your body from head to toe to identify areas of discomfort. Then, focus on these areas and breathe deeply – and you should feel yourself slowly letting go of the tension.
Dancing:
Dance and Movement Therapy (DMT), which was established in the 1940s, uses movement to explore emotions. Dancing, even informally, can be a somatic practice as it taps into our innate language of movement.
Walking:
Something as simple as going on your daily walk can be a somatic practice. All you need to do is pair it with a component of mindfulness – perhaps by putting on a guided meditation or telling yourself affirmations with each step you take.
Posture exercises.
Good posture is crucial for maintaining your flexibility, strength and balance. Many somatic movements – like the chest opener and forward fold – can help you work on your posture and are easy to incorporate into your day even if you’re at the office.
This style of movement prioritises the mind-body connection and has been commonly overlooked in traditional fitness regimes. Most importantly, it highlights the importance of feeling good with the movement that you are doing.