7 – 7 minute Somatics Exercises Videos are here
In these hectic and busy holiday times, we may accumulate tension and stress in our muscles. Ouch!
Why not let it all go in 7 minutes or less with somatics exercises?
Somatics exercises are usually the reverse of most approaches
While many exercises are geared towards strengthening, these easy, simple movements target the brain’s cortex so it can lower muscular tension levels.
With lower muscular tension levels, our muscles can remain more relaxed.
When our muscles are relaxed, we’re no longer fighting our self. Movement becomes easy. Stress just flies off of us quickly.
Somatics exercises are so too simple
In 7 minutes or less, our brain can rewire our nervous system so our muscles lose the tension we accumulate in our busy, hectic lives. This is why I’ve just created 7 somatics exercises videos with each one around 7 minutes long.
Watch and follow along with easy, simple movements that change the brain which change how our muscles get back to comfort.
With a little practice, we can be more mobile, have natural flexibility and if pain comes up, we can learn to lose that too, effortlessly with somatics exercises.
An exercise workout plan is useful to promote well-being.
Feeling well in our body is satisfying when have useful tools which allows us to move more freely and easily.
A daily exercise workout plan
Before we think about exercising, we ought to consider what sets us up for exercise in the first place.
When we get up, we are naturally stiffer since our muscles shorten overnight.
Oh what to do? Start with an exercise workout plan.
Instead of traditional stretching, which we know harms us, we can move ourself simply.
Simple, easy movements to articulate our joints primes the muscles for our larger movements throughout the day. After all, you won’t see Fido stretching nor hitting the weights in his exercise workout plan.
Instead, Fido reprograms the muscles first.
The most important exercise workout plan
According to Mel Siff, who wrote the book, “Facts and Fallacies of Fitness”… the most important exercise is reprogramming the central nervous system. He considered this to be more important than strength training and aerobics.
This makes obvious sense. The brain, which can reset our muscles, needs a continual updating of its movement software.
We’ve got to take out any stiffness and tension we accrue.
This is why healthy vertebrate animals naturally reset themselves periodically throughout the day.
When we naturally reprogram our muscles, they are left more functional and ready to be used since they’ve been given the cue to let go of any residual holding tension.
Muscles which are less tense, move far easier than the ones which keep us bound up, throwing our parts around like we’re a hobbling zombie.
Our brain’s cortex can do the job to reset the muscles. This is why we can use the un-exercise approach of somatics exercises anytime to feel better.
Exercise workout plan class
There exists a delightful set of somatics exercises which are known as either the cat stretch or daily maintenance routine.
This exercise workout plan sets the body up for movement for the day.
This week, I’ll be teaching a version of that particular exercise workout plan.
By modifying certain elements, the very exercise routine we accustom our self to, becomes enhanced.
Join our somatics exercise online class. This set of movements can be quite the useful exercise workout plan.
The groin stretch is yet another one of those lame stretches we’ve been advised to do to get the inner leg muscles to lengthen.
Groin stretch no more
In spite of what we know about stretching, many people and especially athletes lamely attend to the muscles which pull the leg inwards or keep the thighs rotated inwards.
Groin stretch, the other side of the coin
Our attempts are most often futile since pushing on a tight area actually causes the brain to send a message to re-contract and tighten the tissues.
This violation of the stretch reflex happens everyday and prevents the groin muscles from truly being reset back to comfortable levels with minimal tension.
The pains we feel are often reflected in higher than normal resting tension levels.
Some people will even lie down and attempt to do a groin stretch passively… afterwards the brain has to re-contract to get back to its set point.
While the set points serve us, they can be held in shortened positions. By pushing a shortened position, the brain sends messages to re-contract and pull back to the set point thus not effectively lengthening the muscles we are targeting.
Muscles respond to messages from the brain and even the spinal cord when we quickly and reflexively pull away. When we shift to using the brain’s cortex, our muscles can be reset through a cortical process which re-regulates tension in the muscles.
Instead of the groin stretch, we can use those groin muscles to gain not only length, we also remind our muscles of their function.
This way the muscles are ready to be used and have been reminded how to relax. A relaxed groin area is far more ready to be used than the tight, screaming groins that many people endure.
The not groin stretch class
So instead of a groin stretch, we can learn how to artfully move the inner leg muscles in a variety of ways which will allow us to feel better at any time.
Tight inner legs may cause us to feel a tight band feeling around our back and even assist turning “on” the burning sensations of sciatica.
However, muscles don’t move in isolation so we can play with coordination sequences which engage both the legs and upper body.
When we’ve been pulled out of alignment through high tension levels, we can reset other areas in our body to bring us back towards balance.
A groin stretch itself is not enough to regain lost function and improve how well we can move without discomfort. We need integrated patterns which takes us to the next level of using the brain’s cortex to reset our global movements.
By making little changes, we affect how we move as a whole, healthy being.
Please join our not groin stretch online class and learn how the brain improves brawn.
There are many techniques for better breathing.
Simply paying attention to our breathing doesn’t seem like it could be of any significance or help.
Better Breathing Helps Us Relax Easy
Belly breathing or diaphragmatic breathing is quite often beneficial. Taking a few moments to breathe deeply and easily gives us a respite from life’s busy activities.
Not paying attention to how we breath is a sure-fire way to limit our self unconsciously. Why bother when we have so much else to do?
Conscious Better Breathing
Many conscious methods focus on breath work with a variety of ways to play with our breath. These pursuits are enjoyable activities to explore adding to a chest of useful tools for healthy living.
On the other hand, somatics exercises are quite often the reverse of most approaches as we engage the brain and it’s bodily connections.
Through patterns of movement which are similar and slightly different, our brain thrives with new and distinct learning. Small differences gives us the ability to free our self where we would otherwise not consider and remain restricted.
Better Breathing Class
For instance, instead of focusing on better breathing, we can be better breathers by doing a simple movement which involves our diaphragm.
When we couple this pattern to the actions in our spine, ribs, shoulders and even our hips, we can actually “not breathe” and discover if better breathing results.
Join me in this week’s online class for better breathing by not breathing.
Back Pain Relief 24/7
Why live with back pain when we can do something by our self to get the back pain relief we need, when we need it.
Simple, easy gentle movements change the brain. By changing the brain, we can directly change the comfort levels of our back muscles which many of us have experienced with great displeasure.
The constant, gnawing, seizing signals I lived with in my 20′s and 30′s didn’t give me any moments of significant back pain relief, it was just grief.
“Learn to live it” was the motto I heard and bought into.
Whadya gonna do about back pain relief?
Like many people I tried a number of approaches… the hot tub “was” one of my favorites. The heating pad, those ice packets and tens units didn’t get the job done. Nor did the pain meds either.
Well, what did I know. I had no idea I could use the brain to change those discomforting signals to finally feel the back pain relief I thought I deserved while having fibromyalgia to contend with.
Those recalcitrant and tight back muscles didn’t wanna seem to budge other than remaining taught with tension.
All the lathering of tiger balm, icy hot and other gels while soothing couldn’t shake the beast of living with chronic tightness.
Heck, even the stretching routines I had learned… would not solve the riddle. But what did I know. I had no idea that stretching was compounding the problem as today’s research points the fallacy of this method. Who knew the back pain relief I truly wanted was not to come by stretching.
Back Pain Relief Class
Shifting our internal state of discomfort can be remedied when use the brain’s ability to reset the resting levels of our muscles so we can truly feel the back pain relief we think is possible.
This is well within our natural ability. It’s a matter of getting back on track through a learning process which somatics exercises are the avenue for.
A systematic approach of un-doing muscular tension and un-locking tigthness, inflexibility and the rigiidty our back muscles have accumulated shifts with simple, easy movement done with a particular kind of awareness.
To experience this simplicity, you can join us for our online back pain relief class where you’ll learn 35 movements to free up both the lower back and the upper back.
Your brain is better and more effective than a hot tub. These natural sets of tools are available 24/7 for back pain relief.
We have at our disposal the ability to have stress relief in an instant.
Each day our muscles respond to the demands or lack of demand we impose upon the muscles, even if we aren’t exercising.
Stress Relief, Use it or Stress
If your walking and crossing a street, you body will react to the hurtling speeding objects of a car by raising your shoulders up. Next time you go on a walk, feel if this happens. It may be a slight or imperceptible sense, yet this is how stress in our muscles add up.
Little by little, day by day, our muscles respond and add up frequent stress user points. Now if only we had a credit card which would take these stressful moments into account, we could all fly around the world many times over.
Yet with all the stress we accumulate, how often do we give ourself stress relief measures?
Stress Relief Made Easy
Instead of waiting till later, we can use a simple brain process the way healthy animals naturally take care of stress. After all, they have to deal with being eaten or work very hard to eat. Imagine how stressful that is.
Well animals use a stress relief method called a pandiculation. When our muscles tighten up and accumulate stress, we feel the associated stiffness and other noxious signals that comes with the territory of modern day living.
Vertebrate animals know how to bring muscles back to length, not by stretching as we once thought, they go about it by pandiculating their way to health.
They make stress relief look easy since they have to keep their muscles ready to be used in case they need to instantly flee.
We can use our brain and do the very act animals do to keep our muscles and feelings of tension and tightness at bay.
Stress relief is like a lost art. Did you know that most of us actually did this very animal act in our mother’s womb? Somewhere on the way to becoming an adult, we lost this healthy sense and process yet we can get it back on track with a little practice.
Stress Relief Online Class
Somatics exercises are used successfully to give us the ability to stress relief ourself at will.
When we feel the accumulation of stress, all we need to do is apply our lost sense and use our muscles in a way which will instantly create chemicals of relaxation.
This kind of stress relief is our natural way to self-adjust the overworked, stressed out muscles.
To remember how easy this is to do, please join us for an online stress relief class.
Stress relief is natural using the brain’s cortex so we can rest easy, rev up and relieve our ourself, again and again.
Fit Over 50
ByStaying Fit Over 50 isn’t all about hard work. Are you ready to keep on rockin’ once you hit 50? Don McGrath and myself are going to share how you can be…
Fit Over 50
You can join our Fit Over 50 live phone call for free and find out:
• How to be confidently active
• Specific techniques successful athletes use
• Ways to be injury-free
Don interviewed and wrote, “50 Athletes Over 50″ and will share what he gained from that experience. He’s also the creator of the “21 Day, 7 Habits Program” which gives us the body and energy we need.
Getting out of physical pain and recovering quickly from injury is what I do as a seasoned Hanna Somatic Educator and recent gold medal winner at the Washington State Senior games. I’ll share with you specific things to do to remain agile, limber, pain-free and have the ability to move like a healthy animal any time you want.
Being Fit Over 50 is easy
To be fit, you have to have the know-how and use the tools we’re gonna share with you on this call.
We’ll give you the specific techniques that you can use to move well beyond 50 too.
Register for the Free Call for Fit Over 50
We’re going to rock the house, like 50 year olds still can.
We’ll even throw in a surprise when you sign up for the Fit Over 50 call, so sign up here.
Did you laugh at this coordination exercise?
Coordination exercise for natural flexibility
Things which look easy take a lot of coordinating actions and natural flexibility.
Developing this kind of flexibility can be achieved via a learning process using the brain’s intent to create movement patterns and experience them in novel ways which releases any holding or compensatory patterns we carry.
When we’re stiff and too contracted or not as mobile as we’d like, a movement like that coordination exercise may seem to take a lot of effort.
Coordination exercise to build strength
We can naturally and quickly develop the requisite strength by setting up the building blocks of movement so a coordination exercise such as the one in the video… becomes effortless.
Strength can be achieved in many ways. Somatics exercises lead us down this path as we need the requisite freedom in movement of our smaller muscles to move the larger ones.
Coordination Exercise Class
We’ll do more than just that particular movement you saw in the video in this week’s online class, though not on a table like you saw. We’ll give it a whirl on the ground instead.
You’ll get the chance to see and feel how your hamstrings and back will lengthen
by doing a simple test at the beginning and end of class.
What sets up our ability to do a coordination exercise easily and naturally is accomplished using the pandicular process which is at the heart of somatics exercises.
You can join our online hamstrings and coordination exercise class for the hamstrings, back, knees and more.
Have you been hamstrung and tried all sorts of hamstring exercises lately?
Hamstring Exercises
Those muscles behind the back of the legs can be tight and stiff in spite of our attempts to loosen them by stretching.
Is it possible to release other muscles associated in a causal chain of movement which will allow the hamstrings to be more comfortable?
Somatics hamstring exercises focus on the brain’s ability to release chemicals of relaxation so the hammies are free to move about without all the stiffness or tightness we carry around with us.
Hamstring exercises and a tight back
Many times, a stiff back is what prevents hamstring exercises from being effective. You can actually tighten things without realizing it, if you push contracted muscles beyond their set limits.
Freeing up the back is often necessary for the hamstrings to function more effectively.
Not only that, we may need to free up the shoulders, which if left too contracted, can have adverse effects all the way down to those screaming hammies. Ouch!
Somatics hamstring exercises class
Instead of the usual hamstring exercises and approaches, somatics exercises work with the brain’s cortex to release held muscular contraction levels which frees up the hamstrings.
Having a more flexible back, looser shoulders and a freer neck allows the hamstring to work in concert with certain patterns of movements.
Hamstring exercises while all well and good, may not provide the necessary connection towards freer movement overall.
Join us this Friday for some online hamstrings exercises and more.
Somatics is often the reverse of most approaches out there since we use the brain to focus on freeing up movement rather than the brawn of exercise.
Hamstring exercises can be fun when we coordinate entire movement sequences which will ultimately free the hamstrings and undo being hamstrung.
Easing hip and knee pain
Was that an easy move for your hips, knees and your back? To ease hip and knee pain, the back needs to be supple and flexible.
While some people will argue the case for strengthening the core, we can find ways to ensure the middle of our self is loose enough to have the requisite mobility to move easily.
Hip and knee pain can often be alleviated when our middle, the spine, begins to unwind itself from holding patterns which prevents us from moving our hips and knees comfortably.
Better mobility lessens hip and knee pain
Hip and knee pain sometimes go hand in hand when the hips have lost their mobility as well as the spine. Our knees may continue to get pounded in the same manner day in, day out when our mobility is less than optimal.
To move the knee around comfortably is to regain the ability and mobility we once had. Since movement is a memory, we can refoster those memories by going back to the well – of youthful movement in the artful ways in which somatics exercises remind us to move easily and with the least effort.
Natural flexibility allows hip and knee pain to abate
Instead of hard work or over zealous exercising, somatics exercises offers us a reverse way into the brain by slowing things downs so our hip and knee pain gives as we regain our natural flexibility once our mobility returns.
This week, you can join me for an online somatics exercise class where you’ve already seen the last movement. Now all we have to do is do the steps before that so the hip and knee pain abates when our movement software is updated.
We can learn to our way back to getting out of hip and knee pain by regaining the mobility we had and rediscovering our natural flexibility…otherwise you can kiss your knees hello!
