Archive for stress relief
A loss of balance can happen even if we’re messing around with our body.
Balance can seem elusive at times and can be affected by a number of factors.
Compensations such as shoulders rolling forwards, palm facing backwards, bent knees, a slumping chest or even having a bad day can happen enough to begin to form such a posture over the long run.
This can lead to discomforts in the chest or upper back where high stress levels can put the weight of our world on our shoulders and can prevent us from reaching states of comfortable balance.
While we might attempt to straighten up, the weight of what is going in internally can continue to undermine us.
Bad life (fun) events such as being a Cleveland sport fan like I am, who for the past 50 years has lost count on the number of bad sports days can have an affect.
Letting go of bad (fun) events can be difficult since we can go to that sinking (movement and) feeling over and over.
So life and how we participate in it can affect us.
How to restore our body and balance using mindful movement
One way to restore balance is to employ mindful movement where you tap into the brain’s ability to direct an easy or gentle movement pattern.
You make the decision to do a particular movement and stay well within your comfort zone.
See, the doing of a movement is one thing.
Another is when you also pay attention to the feel or sensing of any number of movement actions taking place during the particular movement you decided to do.
When you direct the mind and body, thereby targeting the brain in a specific manner, you can enhance one of nature’s most potent acts to restore the body in order to re-balance.
This is a far different approach than regular exercise where that is more about doing.
Mindful movement is about feeling and sensing smaller movements or movement patterns while noticing certain self-adjustments of either a grand or minute orchestration of a particular movement.
You simply notice the inherent quality of your own movement taking place
Since the movement system involves any number of layers of muscles and fascia – which actually has more sense receptors than the muscles – there can be a lot of information to process, be aware of, and simply explore.
This approach can augment other physical types of activities in order to rebalance our faster pace of life and give us a restoring respite to recharge in a more playful and intelligent manner.
Plus, all of this can be done in a lazy, gentle, yet highly tuned in approach.
8 Somatics tips for the body and balance
Somatics, defined as the body experienced, covers many areas and here are some everyday useful tips you can use when you do easy, mindful movements such as somatics exercises to help restore balance.
You can also apply this to other forms of exercise too.
1. Move with the least effort
This often goes against many people’s idea of how to exercise, yet when we live in discomfort, this naturally makes more sense.
Even if you are highly active, you can pay attention to your movements by noticing your sense of effort rather than pushing with your efforts.
This has more to do with noticing the quality of movement itself.
This slight difference can make a big difference and help healing and recovery.
2. Breathe with your movement
Since we tend to go on autopilot when it comes to breathing, becoming aware of breathing and how this is impacting our sense of effort or the quality of a movement can be quite revealing.
You can use your breath differently and explore the differences it can make or mean when you shift your awareness.
You can do a movement and notice how you are breathing.
Do the same movement and hold you breath to feel or notice how this can impact the quality or feel.
Reverse your breath in terms of how you noticed yourself breathing to check in how this can affect a movement or the feeling of it too.
3. Move as a system not as a muscle
The big muscle–the brain–sends messages to the muscles and receives back information in our sensory-motor feedback loop.
When we become aware of how intimately involved our sense and level of effort is involved, that exploration can improve overall body balance since you’re tuning in to how you are connected throughout your entire body.
4. Thoughts can affect movement and impact our body and balance
As you do any exercise, choose to think a thought while feeling what muscles may be contracting in your body.
Or simply sit. Conjure up a thought and feel how your muscles respond.
Play with an emotion and feel what happens as you move.
What does a thought or state of emotion do to what you feel and how you move?
Can you tune in your sense of muscles turning on or off during a particular movement, exercise or simply noticing while sitting or standing?
5. Comfort is king
Any small adjustment such as using a pad or pillow can alleviate any struggle we might find ourself when it comes to positioning ourself for a movement, exercise or simply sitting.
There’s no need to tough it out.
Even the slight adjustment of an angle or body position may be the necessary thing to do so our body can be as comfortable as possible at that moment.
This can let us more fully experience ourself rather than taking away our focus in a movement or exercise.
6. An exercise can’t hurt us
People will tell me they tried a certain exercise or even our gentle somatics exercises and hurt themself or say – “that exercise hurt me”.
If we try to force our body (and it doesn’t have to be much of an effort), it can naturally react and pull itself back quickly since it will want to protect itself, especially if it is in an injured state or we’re early in healing.
Any random, thoughtless or thoughtful movement or exercise can turn up tension levels so pain signals can be ramped up if we over do it or rev it up too fast–even if we didn’t intend to.
Once the body has been programmed to turn up signals of discomfort, it can do so until the program gets changed.
So any arbitrary movement or exercise can seem to lead us to flinching, wincing or holding our breath, for instance.
To learn how to re-navigate our internal terrain of our movement system successfully is where we simply go back to the fundamentals and building blocks of movement itself.
“If” we bump into discomfort during any movement, exercise or exertion, we can use that information to bring our body and balance back as quickly as possible–while figuring out where our comfort zone truly lies.
More often than not, our compensations and habits of movement get us to bump the pain switch on – even to the point of it becoming chronic so the brain will naturally turn it up, though this can be reversed with a more mindful approach.
So it’s not so much an exercise, it’s what you do and how you do it.
You can change the quality of your movement in order to successfully exercise and comfortably move about.
7. Imagination is the least effort
In difficult times, you can use your ability to imagine a movement or exercise.
It’s highly likely you won’t hurt yourself using this approach, even though I get it–sometimes just getting to the position of a movement or exercise can be test our limits.
So to imagine or eke out even a micro-movement, this can start the process to get the brain to change the body’s negative response.
It might seem like you’re not doing much, yet this counter-intuitive approach of doing less, still wakes up the nervous system since the brain doesn’t differentiate between you imagining a movement and doing it.
Try this: Imagine a movement taking place. Then do the movement.
Ask yourself if what you imagined, felt like it did when you actually did the movement.
This might reveal more layers from an internal observation viewpoint and provide keys to successfully getting out of a particular body-mind jam.
Successful athletes have used imagination and visualization techniques. You can do the same by simply visualizing and feeling to the best of your ability – what it might feel like to move by not moving.
This can become a highly interesting, focused and mindfully effortless way to regain balance in the body.
8. Pain is our greatest teacher and gives us back our body and balance
In the practice of somatics exercises, you learn how to wield pain and discomfort to your advantage.
Pain is treated as a signal that you can change, intensify or dissolve since you can use the brain and body to change the output of tension levels through various feedback loops of information.
With a little practice and familiarity of a simple 3 step method which mimics one of nature’s acts to reset tension levels, negative experiences can move towards more comfort and pleasure. Once the brain remembers that it can produce more positive feel-good sensations, you’re well on your way to restoring and maintaining balance.
Somatics Body and Balance Movements
Somatics exercises move around many themes, levels and types of pain, stiffness, discomfort, and injury all leading to increased levels of comfort.
Take control of:
• your brain and your own awareness,
• tension levels,
• and effortless effort allows a fluid body to Move Easily and Restore Balance.
Recapturing the feelings of childlike, easy movement happens. Kinda like coming back to memory patterns where we once did this and now have the ability to restore it or enhance it using a brain and body connection.
The brain can be programmed to bring the body back to its natural state of comfort and pleasure and you can find out more in the Gravity Werks Insiders Club where we explore conscious movement to learn more about how we work and easily move from the inside out.
Simple movement patterns which can boggle the mind and leave the body refreshed, restored and in balance for more happy days ahead!
Feeling good is your natural birthright.
Yet as we age our share of aches, bumps, dings, stiff feelings and various types of pain can add up depending upon our circumstances and the activities we choose to do or not.
To reverse the accumulation of life’s hurts and recapture the full pleasure in your body on a daily basis can happen when you remind yourself to…
Move Like an Animal
You see, all the healthy animals on the planet with a spine, tap into the brain to reset tension levels so they can move with comfort, agility and grace.
The human animal can too with a simple conscious 3 step plan to get the brain, body and nervous system revitalized to restore feelings of confident comfort.
So whether we feel stiff from everyday life, work or even the games and activities you enjoy or grind our way through.
There is a natural way for the brain & body to reverse stiffness and pain so we won’t have to beat on our muscles, ice, heat or use any of those balms just in order to be able to move a little easier in the first place.
Given our present understanding of the brain and how it’s like a piece of software we can change and modify.
We’ve been able to systematize what works in nature in order to upgrade both the brain and body so it can be programmed to ease tension, pain and stiffness naturally.
In the book, Move Like an Animal, you will learn:
• The 3 Simple Steps to Reduce Stiffness & Feel Pain Free
• How You Can Restore Your Natural Birthright to Feel Comfortable and in Control
In what I call, the issues in the tissues, you have the ability to use your brain and body in symphony to restore and recover those lost feelings of–feeling like your self again—even if things presently continue to stay amped up, stiff or painful.
• The One Key Movement to Feel Better Now
• How to Relieve Stress & Tension Confidently
• and Overcome Compensations which can be a Factor
In the animal world, healthy animals set themselves up daily for successful movement.
The ability to be agile, flexible and move in balance and grace is set up by the same natural neural mechanisms you too can access.
If you want to:
– Maintain comfortable mobility
– Restore natural flexibility
– and Bring back the feelings of pleasure back in your body,
Then Move Like an Animal is for you.
Feel Free Again
Through a unique, counter-intuitive approach, you can feel how to:
• Loosen Up Tightness
• Release Stiffness
• and Feel the Binds Melt Away.
“The old traditional approach is sadly behind the times in preparing our bodies for strenuous activities and in rehabilitating the discomforts that impeded our life and competitive efforts. The new frontiers of understanding brain plasticity have given us exciting insights that can be controlled through brain-altering stimulation. This exciting application of the latest brain science will benefit healthy and recuperating people alike on all levels.”
-Timothy Berger, BA, MA, RN, ATC. Professor of Sports Science, Muskingum Univerisy
Since there may be those times when we may be guarding to protect a sore, tight or painful area.
Having the know-how to release it—is of great value when you need to let high tension levels or feelings of stress in the body simmer back down.
The Nature of Movement Itself
This is inherently different since it’s not about the range of motion – its more about the quality vs the quantity.
The quality and nature of movement itself are what is at stake to remain comfortable for life.
See, those wonderful animals have got this part down.
No quality. They’re a goner.
For the human animal, less than optimal quality can bring all sorts of types of pain and the various binds, stiffness and restrictions we can’t seem to shake in the long run.
Using a series of unique, gentle, conscious movement patterns targeting a specific part of the brain can restore childlike feelings of freedom.
All of this set up by the brain so you can remain comfortable as you age.
Even if you over do it, your brain and body can change quickly without even resorting to pills.
“A doctor gave me muscle relaxants and pain medication for a painful incident at work. Instead, I did a few movements and my pain was gone and I’m back to normal. It’s amazing, this works.”
-Debbie Elliott, Registered Nurse
Since animals know how to relax and let go of tension on a daily basis…
The good news is. Your brain & body is waiting for you to tap into this same conscious power source to:
– Feel more relaxed,
– and Be able to sleep more easily too.
“Filled with practical advice. This is a very useful book for anyone who wants to move and feel better. I will recommend this book to my clients.”
-Dr. Del Millers, author of Fitness & Spirituality
What Move Like an Animal is About
The book begins with the ‘Animal Secret’ act that even the human animal did as a baby.
Once we remind ourself of this forgotten or lost ability, the brain remembers what to do to reset similar to the way we update our computers.
Down the Rabbit Hole
The brain is described as the one big muscle working with various feedback loops you can use to reset both stiffness and pain.
You’ll learn which ones those are and how to access them to return to the comfort zone.
A shift from the revved up sympathetic state to the more relaxed parasympathetic state of calm happens when you tap into the specific part of the brain
See, from a more relaxed state, the muscles are ready to be used rather than starting from a somewhat or higher rate of tension. This is what fatigues and wears a lot of us down.
We’ve lost that ability to de-rev naturally since the brain will keep certain programs running like a car idling in 2nd or 3rd gear, instead of neutral.
In the exercise and therapy world, compensations are readily seen and can throw us off center. Even though we can figure out how to use our body. We may be struggling or use more energy un-necessarily.
Compensations can shift as tension levels abate since the muscles are more relaxed to allow the bones to fall in place so we don’t end up fighting or struggling against gravity.
Then exercise or physical activity actually becomes freer and easier.
Proprioception is how we feel our movement and the positions we find ourself in.
The proprioceptive police may show up with signs of mis-alignment, pain, discomfort, tightness and on-going stress which further wears us down.
-Edward Barrera, Move Like an Animal
Brain Based Approach
You’ll get a birds-eye view as how this is the complete reverse to most approaches – since it is brain based.
Rather than going for range of motion, which can actually reinforce tension and keep certain brain programs in check.
Even painful events like a muscle spasm can be reverse engineered, released and restored to comfort on account of targeting the brain.
Making the Connection
Sensing, feeling and probing around gently opens insights as to how you are connected among your 17 layers of muscles and fascia.
The fascia which has more sense receptors than the muscles are part of the movement system.
When you delve deeply into the sensory-motor system, lost or forgotten connections begin to wake-up so that even sitting becomes more comfortable.
What to do about Oops, Falls, Strains and Traumas and How A Squirrel Offers a Way Out?
You’ll get to learn how a squirrel opened my eyes to the very method I was learning about and how this act can restore things in ways we may not have thought possible.
The binding process starts.
As we age, the stiffness, the binds and high tension patterns may have been or begun as a result of some type of trauma to our body.
We can accumulate these patterns which can be layered over other traumas.
We can think of this as a temporary ongoing phenomena since the signals to hold on, keep doing their job according to the set program for many, many, many years in some cases.”
-Edward Barrera, Move Like an Animal
R-O-A-R Your Way Back
To recover over any restriction (R-O-A-R).
Free up stiffness, postural or movement difficulties, niggling injuries, high tension levels and the like can be felt when you recognize how the brain is set up to serve you, so you can remain comfortable for life.
For those of you who really want to take things another step further.
Check out the back of the book where you can get access to the free audio version of the movements.
By listening, you’ll tap into another part of the brain which will deepen your experience to heal, restore and revitalize like a human animal can.
Ready to Move Like an Animal Again
After having lived a life of chronic pain and earning the label of fibromyalgia, I can say “it feels great to have more good days than bad ones”.
It’s my great pleasure to have Amazon bestseller, Move Like an Animal, out now in paperback and digital so you too can R-O-A-R back into life and feel the full pleasure of your body returning and maintaining even as you age.
Your brain and body can feel free, relaxed and in control.
So are your ready to Move Like an Animal for the rest of your comfortable life?
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.
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.
Stress happens! So what do you do about it?
Some people will say just “relax and breathe”.
Easier said than done, unless you have a set of proven relaxation and meditation techniques at your disposal.
Zen Sensei and life coach, Pompe Strater-Vidal is inviting you to join me and 20+ other experts in meditation, mindfulness, and stress reduction.
Discover simple, surprisingly easy, and relaxing strategies to reduce stress and tension to rejuvenate yourself.
You’ll hear about methods which takes minutes per day to enjoy and finally – relax and breathe.
This FREE EVENT includes two 30-minute interviews over 11 days with these experts too.
You don’t have to have a lot of experience or extensive knowledge to feel the relief you’ll be able to create.
These people will show you ways to increase your energy and focus too.
Hey, registration is completely FREE when you register here.
I’m always looking for new insights to “experience the body from within” – the definition of Somatics.
In other words, it’s about how you feel, perceive and experience your living being.
These experts will offer a simple solution for you to use to:
• Reduce stress & tension
• Manage anxiety
• Get some good sleep
• Awaken your entire being and the joy you can feel right now
So join us in the Relax and Breathe Summit – sign up today.
A somatic check-in is how you normally start doing somatics exercises or when you want to simply notice your feelings or sense perceptions right now.
It’s simple, all you have to do is notice yourself in the present moment.
For instance, how or what are you feeling right now throughout your entire body?
So let’s do a somatic check-in.
When you check-in, you can lie on the floor and let your body sink into the surface and then wait.
While your waiting, this is the time to sense or feel what you can right now.
The time can be short and sweet or last up to a couple of minutes or more as you take the time to feel, notice, sense and appreciate what your body is telling you.
As you lie on the floor and check in – How do you make contact with the floor?
How did you choose to arrange yourself on the floor? Knees bent, legs straight, legs crossed?
Do you feel your breath?
Do you feel or notice any aches, pains or stiffness?
Taking an Internal Inventory to Self Sense & Appreciate
Your simply taking an internal inventory to feel what signals, both good and bad arise in the present moment of now.
As you lie there:
Do your legs feel the same?
Does one side feel longer or shorter than the other?
Does one feel heavier or lighter?
How do your hips feel?
Do they feel the same or a little different?
Take the time to linger, compare and contrast.
Notice how you positioned your arms.
Are your arms at your sides?
Do you have them folded in a comfortable or familiar way?
Are your palms facing the same direction?
Are your shoulders lying level on the floor?
Do you feel tilted on one shoulder more than the other?
Now, focus your attention on your spine.
Feel the length of your spine from your tailbone all the way to your head.
Then feel how your entire body makes contact with the surface.
You’ve now checked in somatically speaking. The body experienced from within is available any time you choose. It’s a matter of you giving yourself the precious gift and time to check in now.
So many people do not check in and feel themselves unless there is pain. The more you check-in, the easier it is to take a moment here or there as life speeds busily by.
Watch and listen to this somatic check-in.
Doing Nothing is All Right
If someone were to see you lying there, they wouldn’t necessarily know the flashlight of awareness your shining on or within yourself.
You could have checked in with your 4th toe on your left foot for instance. How often do you that?
Then you might decide to travel up to your right eyebrow and feel its length, width and breadth.
So whether you choose to focus on certain specific parts of yourself or your entire self, this flashlight of awareness uses your brain and body in a more conscious manner.
Leisurely checking in lets you feel any stress, tension, stiffness or tightness. Then you can feel or see if things let go on their own accord.
If not, then you can use your brain-body with some wonderful somatics exercises to change discomforting signals into ones of pleasure.
Then at the end, you can check-in again and feel what changes have taken place or what new sensations or feelings you are now aware of.
So, let me know if you took a moment in now to lie down and check-in.
What did you feel?
How would you describe your sensations, feelings or perceptions now?
The somatic athlete knows how to recover and rejuvenate simply using the brain and body together.
You don’t have to be an athlete. Having the desire to master your body’s signals lets you take care of most any pain, discomfort, and stiffness.
After all, it’s our natural birthright to move well.
Of course, you have to maintain this ability which is afforded through the act of pandiculation or in the ways we’ve systematized somatics exercises.
Not having the range of motion you think you oughta have?
Is the stiffness, lack of mobility getting in the way to feel free again?
Are you’re left limping or struggling to move comfortably?
You see, a somatic athlete knows to pandiculate out stiffness and high tension levels more quickly so she can return to her favorite activity or have less down time recuperating.
A somatic athlete plays the inside game of going into the body and the nervous system where the flow of information can be managed and updated like software.
Starting with your brain’s motor cortex, you can regulate tension levels along feedback loops of information.
You can feel and watch how a certain intention to move is followed by the movement you’re focusing your attention upon.
Much like an advanced athlete who uses visualization, guided imagery and meditates on a particular course or series of purposeful actions or movements which could occur.
The brain is now highly engaged.
Your intention to move sets up the brain’s motor cortex to learn how to move more successfully. You can program better movement by going cortical.
After the learning has occurred, the program shifts to the lower brain so you can use it without as much thought.
A somatic athlete uses her brain to change the output of the negative signals she feels.
She’ll go cortical by using her intention and get out of discomfort and improve her feelings of well-being since she is at the place where you can change and affect the output of information the brain sends down to the muscles and movement system.
In time, you can master life-long comfort and the maintain the ability to use your body wisely and happily.
The opportunity to use using the brain’s cortex so you can feel fully relaxed, recuperated and rejuvenated is available on any moment’s notice when you set the power of intention as your starting point.
This is the realm of the somatic athlete.
Having a quiet confidence in knowing how to reset tension and stress so the hobbling, limping and altered walking after some physical activity doesn’t happen can be yours.
You’ll know what to do and how to take care of negative signals quickly.
Besides, once you begin to incorporate this in your daily life, you return to those childlike feelings of freedom when you could wield your body and do new things even as you age.
Discover the Secrets of a Somatic Athlete in our somatics athlete series.
Then let us know if you are a somatic athlete too?
That moment led me to the work of helping people overcome physical pain. In my 30+ year journey of living in pain, getting out of pain, and eventually learning how to help others… I’d like to give you a freebie somatics exercise class.
Go below, so you can get to download a quick, simple set of movements over at my sister site. You’ll get to hear a 14 minute audio recording. You’ll get to play with one of the more familiar somatics exercise patterns which is helpful to release trauma, improve walking, free up the side or waist muscles… and it’ll give you another way to not stretch those side muscles.
Once you learn this move, you might think and move differently to release the muscles of your side.
Why an audio recording instead of a video? When we listen, we target a specific part of the brain. When we watch, we use a different part.
All you have to do is lie back, follow along and your brain will relax the muscles as you regain or improve function at the same time. You’ll be able to go at your own pace and move well within your own comfort zone depending on your unique set of circumstances.
What’s the catch? Just make a comment or ask your questions inside the downnload area after you’ve done the movements.
Hurry, this offer is good for a few days..
See you on our sister site…
Pain free moves and living made easy with somatics exercises.
Somatics can free up those muscles unlike other approaches out there
Somatics exericses are simple movement patterns where we use the brain’s cortex to reset our muscles back to comfort. Instead of hard work, we use our body with ease in a very intelligent manner. All you need is gravity and yourself.
Check out our 3 New Training Videos
We’re changing our former free mini-course and now have expanded it with 3 comprehensive somatics training videos where you’ll also get to download and keep several audio mp3 trainings so you can:
• Regain Mobility
• Restore Natural Flexibility
• and Recover Quickly From Injury
Simply by using 3 Steps.
What you’ll learn in our new training videos
How you can get out of back spasms by yourself…
The key somatics exercise which is a bridge to the entire system of somatics…
How to end stiffness.
How to conquer tension.
How to take on stress and beat it.
How to remain comfortable for life and more…
New free somatics video trainings available now.
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
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.
The holiday period can be a source of increased stress when there is little time to do all the things we want. The “to do” list may be a little longer than usual and increase any neck and shoulder pain.
As the pressures, tension and stresses keep adding up, what do we do to safely and effectively release the valve of pent-up demands on us?
The Stress of Neck and Shoulder Pain
All stress isn’t bad. There is both positive and negative stress. The good stress comes in thinking about all the wonderful gifts or things we’d like to do for our loved ones this season.
The negative stress may happen as we get ‘er done filling in the list with little time to do so. So how can we handle the negative stress so it doesn’t adversely affect us?
Pandiculate Neck and Shoulder Pain
One simple way is to pandiculate out the building negative tension. This way we keep it bay and can continue to take on stress as it comes.
Fortunately, we’ve systematized pandiculations as somatics exercises where we do very simple movements to get the brain to release chemicals of relaxation and this lowers tension levels.
In this giving season, you can give yourself a much needed break from rising tension which may add to any neck and shoulder pain.
Holiday Stress Buster – Neck and Shoulder Pain Audio Recording
If you haven’t accessed the free 15 minute audio routine to release the neck and shoulders. Try this for neck and shoulder pain.
You’ll be able to do these easy moves while your standing in line waiting or sitting in the car when traffic isn’t moving.
Have all the stress you want… and let it go as easily as a duck ruffles its feathers. Don’t let neck and shoulder pain slow you down for the holidays.