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Archive for Somatics Exercises

Wouldn’t you agree that your neck, shoulders and head oughta move freely, easily and without pain or discomfort?

Simple, easy head movements done with a certain level of awareness can give you a:

• more comfortable neck,
• ease tension in the shoulders,
• and this can shift good feelings to other parts of yourself too.

Hijacked by tension

If your head or shoulders have been hijacked by tension, there is a natural way to release the build up muscular tension.

However, it might have to do with the fact that an important and vital connection may be “off”.

By lying on the floor, you can find out for yourself if:

a) you can do a particular movement comfortably and
b) if you can feel or sense the connection.

Watch the video below and see if you can feel the connection.

Head movement and connection

Have you checked in with your noggin like that lately?

If you haven’t, it’s never too late to dial in.

You see, if we’ve endured enough head and neck pain, that movement among others can prove to be difficult.

When my years of neck pain felt like a hard sore block that wouldn’t budge or let me move freely. Moving my neck seemed like it was one of the hardest things to do.

Yet when you consciously remind your body of the available movements that you can do, your brain can release neurochemicals of relaxation.

Making the connection – even if it isn’t there initially – will come with a little practice.

Not just 1 muscle

Mobility – the ability to move freely and easily – can be restored by regaining necessary function of a number of muscles involved, not just one specific muscle.

So if we are limiting our movement on account of pain or high tension, then this type of splinting or guarding can actually reinforce it since the brain is subject to programs and will begin to feed in information to keep things held in check.


Of course, it might seem counterintuitive to move, if it hurts.

So instead, you can imagine the movement taking place since that way you won’t upset the apple cart, yet the brain and nervous system will get the idea that the possibility to move, still exists.

The brain doesn’t know the difference between an imagined movement and an actual movement. The information and nervous system pathways turn “on”.

You can even go so far as imagining the connections too.

This all helps to prime the pump for eventual successful comfortable movement.

Head movements and the connection to the rest of your body is evident when you play with mindful ways to feel or sense your self as to how it relates with the rest of your body.

We are one piece, last I checked. The more you check-in in a different way, the far easier it is to self-adjust and turn down pain, discomfort and tension naturally.

Somatically speaking

When you move somatically, which is where you fully experience your connections and subtle feelings or sense perceptions.

You can experience the freeing up of pain, stiffness and aches as you fine tune further and deeper into your information highway of the nervous system.

This type of internal exploration is what you naturally did as a baby and child.

You were exploring deep into your sensory and motor system of both movement and the subtle feelings of small probing movement.

And if you recall or watch any baby, there’s a heckuva of a lot of exploration with misfiring, falling over and work to do to get a movement down pat.

Remember how long it took us to snap our fingers? What a triumphant moment that was.

Besides, if you’ve lost your snap, you can get it back.

Of course, as we age it can feel like ages to get it back, but it doesn’t have to be that way when you begin to experiment and tinker again.

What’s It Take

So if you go to the well of stored memory and spend some worthy time to reopen some dusty files and connections, then comfortable feelings in movement can be restored as easily and as effortlessly as it used to be.

It just calls for some quiet internal observation of your present ability.

When done in a specific “slow manner”, the part of the brain which can make the necessary changes of tension, will move the body back towards comfort and control.

To be more comfortable, may take a variety of easy, gentle movements so the connection is clear and you regain the ability to maintain comfort for life.

So have fun and keep that head sliding, gliding, turning and twisting comfortably so by feeling and making the connections.

Upper Body, Neck, Back, Shoulders, Arms Relief Tools

It’s not a big deal, unit it happens to us, right?

What we might think of as an uninteresting movement where we throw out our back from reaching for something.

Or when we throw out our hip like Devi who experienced agonizing pain from a Bollywood dance class.

Afterwards, she couldn’t walk because of the hip pain and her doctor told her, “Well if you’re like me, you’ll walk through the pain. Assuming the pain would still be there”.

So she got her crutches and decided there might be a better way out of this.

See, I had planned to teach a different somatics exercises class and had to scrap my plans since Devi was in obvious need as I saw her walk from the car to the building with crutches.

While she couldn’t lie on the floor (which is how we normally go about it), she was able to sit on the floor and that too wasn’t easy for her.

Then I found out what she could do and created a set of easy, gentle somatics exercises which are movements which would help release stored trauma in the body.

It was simply modifying a few things and coming up with a couple of patterns where she could initiate the smallest of movements.

As she listened to the guided instructions and followed along, she was able to free herself from her hip pain.

While a number of doctors aren’t aware of this brain processing possibility (some are, of course). Our brains have the ability to reset our nervous system so our body can feel more comfortable.

People who practice conscious Somatics Movements already know how to target the brain or are continuing to refine their ability in a precise way to restore trauma stored in the body so it can let go.

A week later. Devi went dancing again.

When you redevelop your sensory motor system in a unique way which is how somatics exercises are done.

You learn to use the least effort to gain more flexibility.

This shift, of your body experienced form within, is what a practice in Somatics Exercises can lead you towards.

Want to feel, know and experience the moves Devi learned?

These are same of the same types of conscious movements that have helped people who are in bed finding it difficult to move, only to discover that the struggle and holding tension levels and pain ease off.

Moves to Get Back on Track

Feel the Easy, Gentle Way to Help the Hips, Thighs, Waist, and Shoulders Too!

Learn to Use the Least Effort and Feel Flexibility Return in a Delightful Way.

[Click here to Find Out More About this Easy Somatics Exercises Class].

Categories : Pain, Somatic Exercises
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My name is Carol.

Carol Zakula

I’ve always been a mover and a shaker, and lucky to have actively moved through more than six decades without any chronic stiffness or pain.

Well, okay…there is the one little disc that occasionally and gently reminds me of the unintended back flip when I was body-surfing in South Africa twenty-nine years ago. (I found out the Atlantic’s surf was not like the lapping lake waters in my native Minnesota.)

So, anyway, the moving and shaking part…

I’m a retired teacher and principal, and a part-time freelance writer and yoga instructor—plus a globe-trotter over the years.

Always ‘wanted it all’ and have spent most of my life going after just that.

It’s all been mentally, physically, and spiritually challenging and exciting….and I guess I thought I was just blessed by an absence of physical pains and limited mobility, while many friends and relatives of various ages around me weren’t.

Just the way it was… no reason for me to give it much thought.

Lesson #1: No Pain Until

After all, I wasn’t the one in pain.

But then 2 things happened that got my attention.

And suddenly, pain had just gotten personal…

Three women with fibromyalgia found their way to my gentle yoga class, desperate for:

  • Relief from Pain,
  • Stiffness,
  • and, Scariest of all, Hopelessness.

Secondly, I realized that some intermittent pain in my right leg and hip—originally attributed to a minor fall or maybe heavy snow shoveling–was not going away, and was getting worse over the months.

Stepping into a small corner of the lives of the three multi-gifted and dynamic women–whose lives were on hold—was eye-opening and gut-wrenching.

The dilemma was how to help them rather than hurt them more.  So, we talked a lot.

I researched yoga for people with fibromyalgia.

They shared what they’d learned at the Mayo workshops they’d attended.

Alternative Ways to Process Pain

One of the woman, Gayle, mentioned one of the Mayo doctors talking to them about alternative ways to ‘process’ pain—changing the ways the nerves communicate with the muscles.

Suddenly…I remembered something.

A yoga workshop I’d attended a year or so earlier on something called “somatics”.

It was about re-educating the muscles and nervous system to communicate more effectively with each other.

The benefits centered around:

  • Maximizing Body Functions,
  • Mobility,
  • and Reducing Stiffness and Pain.

I’d been impressed with the concept, and a brief internet search led to more information and a couple of especially intriguing videos by Ed Barrera….himself a ‘survivor’ of fibromyalgia turned somatics practitioner.

Ed had also written a book, Move Like an Animal, teaching people the animal concepts of applying conscious pandiculation which had been systematized as somatics exercises

But life was busy, and I’d soon forgotten about somatics….until Gayle’s comment.

The two of us immediately set out on a lively pursuit of current information and materials on somatics, which led us back to Ed Barrera–with lots of questions on how to offer therapeutic movement to three committed fibromyalgia ‘warriors’ in Northern Minnesota.

He quickly, enthusiastically, compassionately, and in detail, responded to emails from both Gayle and myself.

The ’warriors’ and I began some group sessions, but Gayle never does anything half-way….and began an intense daily somatics routine at home.

The result? – Moving Like an Animal

She started seeing and feeling some improvement in movement and mood within a few days.

The progress continued over the weeks, and within a few months, she’d transitioned from some 10 years of dependence on her husband to help her move and do basic activities around the house, to an increasingly active life style…

Plus a a jaw-dropping run up the driveway one day when she got out of a friend’s car.

Gayle was hooked on somatics exercises and what moving like an animal was doing for her.

She and I read, studied, emailed Ed, and then offered a couple of classes introducing somatics to others in pain here in our community.

In the last year, I’ve also have incorporated some somatics movements into both my hatha and gentle yoga classes, and occasionally offer introductory somatics instruction upon request—yes, right up in anything-but-urban Northern Minnesota.

Participants’ comments (20-70 year olds) have been reaffirming of the benefits of somatics…and I celebrated the victories of those who had successfully decided to take charge of their pain and stiffness.

Lesson #2: The Wakeup Call

But all that good news still wasn’t enough to establish and expand my own regular practice of somatics.

Life got busy again.  So then came wake-up call #2.

Yes….my right hip and leg—had me in on-and-off discomfort for more than a year.

When I realized that I needed regular Ibuprofen to get through our community theater rehearsals, I had to admit the deterioration of the situation.

So with the natural misconceptions of most 63-year olds, I started to obsess about what it actually was, and what medical/surgical interventions I probably needed to start thinking about.

Arthritis, Old Age, Hip Replacement, Surgery, Drugs

That’s right, I completely disassociated my hip and leg pain from everything I’d learned and been preaching about somatics, and was instead thinking “arthritis,” “old age,” “hip replacement,” “surgery,” and “drugs.”

I was in the midst of internet searches and yellow pages under “doctors,” when I realized what I was doing….or rather, what I wasn’t doing.

What I wasn’t doing.


However, because of the state I’d worked myself into, I also decided I needed Ed’s reassurance to make sure somatics would take care of this.  After all this was MY pain now…and not ‘just’ somebody else’s.

A short diagnosis and download of a couple of appropriate somatics movement classes later, I was on my way to relief within 48 hours and in a few weeks, I was pain free again. But slow learner that I am…

Lesson #3: Go Back to the Well

I started taking all that freedom from pain for granted, and gradually slacked off of my few minutes of daily somatics…until I fell into another stiff hips and lower back issue….and one that seemed to be exacerbated by my yoga instruction.

What’s more, ironically, the pain peaked just days before leading another 4-week introductory Somatics session.

Fortunately, the panic I’d again worked myself into, quickly reminded me of my panic of two years earlier.   I immediately set into some intense somatics, and got another ‘shot of encouragement,’ from Ed.

So, as it turns out, I’m taking somatics and mobility seriously now—finally.

I don’t want to stop learning or practicing it…for my sake, and for all the people I get to share it with.

More Than Not Having Pain

It’s about a lot more than simply NOT having pain.

It’s the whole feeling of freedom and absolute joy in MOVING and in the awareness of the marvels of human body.

When you feel that way, you get to remember how truly wonderful life can feel, and you almost can’t help but make the world a better place.

Does life get any better than this?

Carol Zakula is a Yoga teacher and writer. You can find her at

Join Carol and All the Other Happy Movers & Shakers

Take Charge of Pain and Stiffness

Click here to Learn More to [Regain the Freedom to Move with Joy Again!]

Categories : Pain, Recovery
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The Cat Stretch is what Thomas Hanna called the daily maintenance somatics exercise program in his book, Somatics.

The cat stretch is a misnomer even though we often see our furry felines appearing to stretch.

Cat Stretch is not Stretching

Cat Stretch - a part of the daily somatics exercisesThe result of a cat stretch could make one more restful.

When a cat stretches, it is actually tightening or contracting a series of muscles. We’ve come to find out this is called a pandiculation. When we do this entire act, our muscles lengthen and become more relaxed.

Our clever cat uses its brain’s motor cortex to initiate a movement, which at first glance looks like a stretch. You’ve seen a cat round its back. It’s not stretching the back, it’s pulling the belly in and using the abdominal muscles to pull back.

Then… it’ll release itself. The abs are reset and ready to be used. Healthy vertebrate animals naturally reset their muscles and movement system periodically throughout the day. No wonder they rest so well. If only we could do the same.

Cat Stretch – 7 Simple Movements

Fortunately, some 300 years after we learned about pandiculations. This very act brings muscles to rest. The system of somatics exercises teaches us how to go cortical and re-establish length and comfort in our movement system. Watch the fast version of the cat stretch below.

Here is what the 7 simple movements of the cat stretch address.

1. The first movement wakes up the brain, spine and hips.

2. The second movement helps to release tightness in our front side, such as the abdomen. This will allow the back to further lengthen.

3. This movement relaxes the muscles of the back, from the neck all the way down to the foot.

4. The fourth move releases held tension levels in the hips and chest. If we’re locked-in from too much sitting or hard work, this is a go to release.

5. Most everyone’s favorite movement, this delicious move lengthens the spine, frees up the hips and shoulders… and is enough to purr along.

6. A 3 part lower body sequence to free up the feet and ankles and connect up to the hips, back and head. This helps to straighten out the legs for better walking and balance in running.

7. The final movement of the cat stretch addresses the neck, back rotation and hip mobility in a delightful seated manner. You may not need the car mirrors anymore after this.

Cat Stretch Audio Recording

Healthy animals do a number of morning resets. We can simply follow along with a morning routine of the cat stretch somatics exercises designed for the human animal. Once you learn the routine, it only takes minutes to remind the muscles of their natural length, while at the same improving the mobility we need for the day.

Just like a good cat stretch at night, we can drift off and sleep more easily too.

The Cat Stretch daily maintenance somatics exercises program is now available to download and enjoy in the comfort of your home – meow.

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    Help Me Get to Sleep

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    Are you awake at night wondering, “help me get to sleep”. There are any number of strategies for sleeping well, yet nature has already set it up for us to get a good night’s sleep.

    Waking up 60x/minute – Help Me Get To Sleep

    I remember taking an overnight sleep study at the sleep center where I didn’t even get to finish it. They told me to go home in the morning after informing me I was waking up 60x per minute. No wonder it felt like a mack truck hitting me every morning when I groggily awoke.

    I needed some help with sleep since I was living with lots of stress in my muscles on account of being diagnosed with fibromyalgia. The chronic pains I used to live with were enough to keep me awake at night even though I slept with a tens unit to quiet some of the muscles down, a heating pad to soothe the back and an ice pack wrapped around my neck to ease those aches… all this after a long soak in an epsom salt bath.

    Little did I know Fido had the answer to help me get to sleep.

    Help me get to sleep sooner rather than later

    Healthy vertebrate animals like Fido sure know how to sleep. Ah to live the happy life of a dog, yet he does something to get the tension out of his muscles so he can sleep easy.

    Those cute little maneuvers he does is not a stretch, it’s called a pandiculation. He’s contracting a series of muscles and letting them release. This procedure gets the brain to send chemicals of relaxation to the targeted areas. Fortunately, we’ve systematized this as somatics exercises where you “remember” how to access this natural process.

    Yepperdoodle, as our 5th grader would say. When we were children, we would do that morning stretch which we had begun to do in our mother’s womb. We were programming our muscles for both function and a relaxation response.

    We got older and forgot about it. We’ve been told to stretch to keep limber. Well stretching as we know it is dead wrong according to the research. Don’t freak out, I happen to be a divorce counselor on the side.

    We can go about it another way which is to use our brain to get our muscles relaxed so we can sleep better.

    This might sound a bit counter-intuitive but you won’t be thinking help me get to sleep when you doze off by doing some simple somatics exercises that anyone can do.

    Like Fido, when we do somatics exercises we are doing that “p” word, getting the brain to make relaxation chemicals. As we do some simple movements, we’ll begin to do things like yawn and get sleepy… all without a lot of effort either.

    Help Me Get to Sleep – Online Class

    Join me in a Help Me Get to Sleep Online Class, which you can download so you won’t have to lie there thinking, “help me get to sleep”.

    You’ll learn how to safely and easily let go tense or tight muscles and quiet them and the mind – just in case that gets in the way too.

    With simple easy movements known as somatics exercises, you’ll get to relax muscles in the chest, arms, waist, and belly so the hips, shoulders and neck will be freer to rest the spine and your entire self.

    Since 1680, we’ve known that muscles can come to rest with the “p” word. Who knows you might be able to say “help me get to sleep no more” by knowing how the brain and body can un-lock the code to help with sleep.

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    Letting Go

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    The art of letting go

    Letting go of tight, restricted, stiff, tense muscles is easier said than done.

    While the advice to just let go sounds like a good idea, our muscles may have
    forgotten how to relieve the tension and remain tight as a drum.

    It’s possible our muscles have forgotten the art of letting go.

    Letting go of muscular tension

    When we were young we could easily bound down a hill. Today, as an adult so many of us brace our way down the hill or stairs instead of easily letting go.

    When we begin an activity from a place of already being contracted, we accumulate more contractions and move further away from letting go of the muscular tension we’ve added.

    When we are in pain, we are often wary. If we happen to stretch a contracted area, then the brain will send a message to re-contract afterwards. Things tighten up once again and letting go doesn’t happen.

    Even in a traction device, our muscles will re-contract afterwards so hanging upside down to lengthen muscles may feel temporarily good, yet the brain will do what it does to reset the muscular tension levels back to its set points.

    Instead, if we consider our self as a self-adjusting organism, we don’t need any contraptions or devices, just our self and gravity since this is the field we happened to have things go awry in.

    In the practice of somatics, we aren’t necessarily focusing on the muscles, we are working with the lines of communication from the brain to the muscles. The pathways or information from brain to muscle is where we play and change both the brain and body.

    When we experience a painful signal – this can be our greatest teacher since we can locate a movement above, below, to the right or left or forwards/back of it – which we can release by being careful.

    Regaining the ability of letting go

    If you believe you can improve yourself, we know today from neural plasticity, the brain and thus the body can change itself.

    With a little know-how we can relearn the lost art of letting go.

    By easing our way into greater range of motion rather than force, we’ll end up being stronger simply by letting go. If we push it, our brain will naturally re-contract the muscles.

    To go easy is like untying a knot gently. If you tug too tightly, the knot will tighten.

    Please join me in Letting Go which offers you the fun, simple moves done in a different way of focusing on movement and using the brain to reset our muscles naturally back to deep levels of relaxation and comfort.

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      Categories : Health and Fitness
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      Did you laugh while trying this coordination exercise?

      It might have been easy for some of you. 

      Could you do it with a sense or feeling of ease rather than struggle or a lot of effort?

      For the rest of us who may have teetered or tottered, let’s break it down another way.

      Breakdown of this coordination exercise movement

      So let’s break down this movement.

      While you’re sitting on a surface, you let one knee bend out to the side, while the other knee is bent out in front of you.

      It doesn’t matter if your knee (which is bent out to the side) is jacked up in the air.  You do what you can with what you got.

      Somatics Coordination Exercise - Knee Out to Side

      Grab a hold of the foot of the knee which is not bent out to the side. 

      You get a hold of that foot with both hands.

      Somatics Coordination Exercise - Hold onto foot

      If you can’t reach the foot, then it’s ok to hold the ankle, above the ankle or somewhere on your lower leg.

      Then you start to move towards the knee that is on the surface or near it.

      But, instead of going for it like you initially might have tried…

      Somatics Coordination Exercise - Begin the Movement

      STOP HERE Instead.

      Stop Somatics Exercise

      Then you begin to reverse course.

      Somatics Coordination Exercise - Reverse course

      Then once you get back to where you started.

      STOP Again.

      Somatics Coordination Exercise - Stop, Rest, Pause

      When you move again.


      If moving over that far was a bit of a struggle.  Then on the next attempt you can either move less or try it again.

      When you do it again, try and feel as much as you can in terms of where the effort is coming from.

      If it wasn’t a struggle, then move out only that far (just a little ways).  See if you can make that smaller movement with a slower and smoother return.

      Next Move

      So now that you’ve got the idea.

      “If’ you want to venture out a little further, then go ahead and move a little further out or towards the floor.

      Remember you don’t have to.

      You could “think” about going further out when you reach your comfort zone of that movement.

      Somatics Exercise - Thinking or Just a Little Further

      Once again, stop if you ventured out a little further either physically or mentally in your mind’s eye.

      Then reverse course and…

      Somatics Exercise - FEEL as Much as You Can

      This is where the goods are at.

      By feeling what in the heck is going on.

      Like any of the shifts or wobbles.

      Now you’re using your brain to “watch” and/or “feel” what is going on.

      Rest again.

      Then if you’re comfortable or you wanna check it out.

      You can go for it.  (In your mind’s eye too).

      Somatics Exercise - Roll onto Elbow

      Then when you reverse course…

      Somatics Coordination Exercise - Reverse Course from this Point

      Once again “feel” as much as you can.

      What muscles are you using?

      Where do you feel all the action happening?

      If you wobble or weeble on the way back, that’s ok.

      By the way… Were you holding your breath or gritting your teeth to “do” the movement?

      The Other Side

      So when you go to the other side.

      Keep in mind you don’t have to go for it… unless you want to.

      Somatics Coordination Exercise - The Other Side

      If it’s hard or a struggle on the other side…

      Then either do less.

      Or “think” you can and simply feel whatever you can as you do or imagine that particular movement taking place.

      Coordination Exercise for Natural Flexibility

      First, a movement which looks easy takes a lot of:

      • coordinating actions
      • a good sense of mobility
      • and natural flexibility.

      Mobility, is the ability to move easily or freely.

      This is what sets up an ability to remain comfortably flexible.

      Things have got to start moving first before any of us can reach certain states of flexibility.

      The way we do this with somatics exercises – which is the reverse to most approaches out there – has more to do with the brain and body.

      See, we achieve natural flexibility by not stretching.

      We are targeting the brain in a precise manner so you can feel as much as you can using feedback loops like your sensory-motor system.

      Somatics Coordination Exercise - Sensory Motor Feedback Loop

      Since the brain communicates to the muscles, we get the muscles to be more adept at their jobs by reprogramming the brain’s software.

      This brain update allows us to use a more refined level of mobility, so flexibility is more easily maintained.

      So if you’ve got your mobility and flexibility, then coordinating movements or exercises like this one, can be relatively easy.

      No struggle, no fuss.

      Effortless Movement

      So what appears as effortless movement is a brain and body event.

      Many of us can do it or get back to it by reprogramming our movement software using an easy 3 step method.

      Get Our Free Report Here

      This mimics what is naturally done by ALL the healthy vertebrate animals…

      Healthy vertebrate animals are doing it

      But we take things a step further by applying more conscious attention.

      Developing or redeveloping the ability of effortless movement can be gained using the brain’s intent to do or imagine certain specific movement patterns.

      This coordination exercise is a kind of a higher level somatics exercise.

      This might be something we’d do at the end of putting together a number of other movements before we’d attempt it.

      Though it’s good to test it out first.   To see and feel where you are at.

      Then we can break it down further using other differentiated patterns of gentle, easy movements so you can arrive back with better control.

      Coordination Exercise to Build Strength

      You can naturally and quickly develop the requisite strength by setting up the building blocks of movement so a coordination exercise such as this one… becomes effortless.

      While it might feel as if you gotta give it some oomph.  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.

      Then we can more fully appreciate different levels of easy coordination on the way back to recapturing lost or forgotten abilities.

      Somatics Exercises Coordination Class

      Somatics exercises were initially designed to help people overcome all sorts of pain from all sorts of activities.

      Even if we’re in the couch potato group – which don’t get me wrong – I love lounging out too.

      Easy, gentle movements, which are broken down into manageable parts, paves the way for easier movement overall.

      Conscious movement done with a simple 3 step method – frees the body so comfort returns again and again.

      We’d love for you to join our somatics freeing the back, hamstrings, coordination class where you’ll get the chance to see and feel how your hamstrings and back will lengthen, somatically speaking.

      You’ll get to explore movements for the back, hamstrings and knees too.

      And you’ll learn the simple trick of knowing what to use to make this coordination movement feel and look easy.

      Somatics Exercises Class 34 - Freeing the Back, Hamstrings, Coordination

      So, let me know if this somatics coordination exercise movement was easy or a bit of a laugh.

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      Hamstrung by Hamstring Exercises

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      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, more functional abdominal muscles 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  for our unique set of movements and hamstrings exercises which can surprise you in their effectiveness and ease of movement afterwards.

      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.

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      Exercises for Feet

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      Can exercises for feet bring back the love?

      Don’t you love your feet? As a soccer player, I’ve got no choice but to love the feet since I rely on them to create all the magical moments I get to experience.

      While exercises for feet can have positive effects on the knees and hips…differentiating the movements leads to a more comfortable sense of walking… free of aches, stiffness and pain.

      Do exercises for feet create lighter legs?

      When we free up the feet, our knees tend to be more comfortable. When we use the brain which is what we do with somatics exercises, we are delving deep into our sensory-motor system to find out “if” we do indeed experience our self differently.

      Describing our internal experiences is unique. At times, we don’t have the words to rightly describe the feelings and sensations we are aware of. Just as moving gracefully is art in motion, we can use mindful specific exercises for feet to get closer at noticing how we experience what the brain can do for us in a matter of minutes.

      Using the brain for exercises for feet

      Instead of the usual ways we exercise the feet, we can change how muscles respond using cortical pathways using our awareness to facilitate changes. We can feel those changes which will guide us towards more comfortable movement.

      We can also self-correct using simple exercises for feet so the knees and hips don’t have to feel so heavy or restricted or leaden in some cases.

      You can try a couple of somatics exercises in the video above… and you can spend a little more time exploring how quickly your brain can change the feelings of the feet, knees and legs, by getting this class on somatics exercises for feet.

      Just as we did as children, if we can still reach the feet… we can love those feet with simple somatics exercises for feet.

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      Let’s Face It. Can exercises for face muscles help you move easier?

      A special hands on technique revealed for a looser jaw and hips to compliment easy moves to free up the back too.

      A looser jaw helps if you’re a runner and exercises for face muscles may be something you haven’t considered.

      Did you know that in some countries they actually target future runners by seeing who has the loosest jaw? If they only had some exercises for face muscles, maybe there would be a surge in competitors or at least, we could have freer jaws.

      Somatics exercises, a different set of exercises and hands-on method for face muscles

      Somatics exercises are usually the reverse of most approaches since we work with changing the brain’s output to the muscles.

      By decreasing high levels of muscular tension, these special exercises for the face muscles work with 1/3 of the brain’s sensory-motor cortex.

      Using the brain to change how muscles respond is naturally what we did as children through the process of what is known as a pandiculation.

      Exercises for face muscles and then some more…

      You can join our online class and discover how to have a more comfortable back to go along with special exercises and hands-on method for the jaw & face muscles.

      Besides, you’ll learn 2 simple movements which will also help you sit more comfortably crossed-legged or in the lotus posture. And feel the one move that can instantly have you nodding out with deep relaxation.

      So please join us on to find out our special hands technique – looser jaw, looser hips can set you free.

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