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Archive for Somatic Exercises

Differentiated movement patterns provide a key to unlock yourself from whatever repetitive, compensated motions, exercises or the lack thereof you no longer engage in.

Since no two people have the same structure, let alone movement patterns, history of injuries, etc.  We find ourselves subject to the very movement habits we’ve learned and continue to practice.

Without changing those patterns, you can just run yourself into the ground.

Running or lifting more, doesn’t do anything to increase the intelligence of your movement.  Challenging the diversity in your movement changes the nature of how well you can articulate your joints or move your spine.


Somatic Exercises work with your brain since your brain thrives on novelty.  It’s in this novelty that we approach this system of movement with differentiation or diversification of your movement portfolio.

If you think of movement as a system, your brain needs different stimulus until it finally integrates the work or explorations of your movement into a more cohesive movement system which can be changed or updated at any age.

Somatics moves into the specificity of your motor-sensory system so that you’re able to re-program your capacity and potential to move as effectively as you can.

At some point, you have to create and plan your movements, then you practice until they get stored as learned patterns so you no longer have to think about it.

Think About This

If we stop playing in this natural realm of evolving our movement patterns, are we bringing the entropy and decline within ourselves at a greater rate?

As children, no one had to tell us to move.

As adults, we are a nation of overweight, couch potatoes ever limiting our movements to a desk, office, room, automobile, and possibly sitting in front of a television set for hours at a time.

Your brain is getting wasted in terms of its capacity to grow via movement and the conscious use of the motor-sensory system. We are putting the brakes on our own evolutionary process in terms of the ability of our joints, the movement of our muscles, and the usefulness of our bones.

How are we going to improve our movement portfolio?

You can’t get there by sitting there, nor can you improve by repeating the same patterns over and over.

OK, you could visualize movements or do them with incredibly subtlety in the manner of many somatic traditions which focuses on sensory awareness and different ways to move.

When you have to closely pay attention to your movements with a conscious awareness, then you are engaging in the process of voluntary movement which is rather complex.

Look at how these muscles are grouped as a system.

Human Movement System

This system and the overlapping systems need to used, refreshed, and rested appropriately for long term health.

With injuries (small and large) or the same posturing day in and day out, this can continue to further our decline and decreases the value of your movement portfolio.

We can keep moving the way we always have or you can pay attention to your movements with a keener awareness which affords you a glimpse into the many different ways you can manipulate yourself and do so comfortably.

If you don’t, your brain will just check out and leave the possibilities in the dust bin leading to an eroding value in your movement’s funds.

Creating and recreating new neural pathways leads your brain towards health, vibrancy and it’s need to continue to learn.

You’ve got 600 muscles which require use or some attention among the various levels even if it means simply giving attention to your hamstrings and how they relate to the various layers of your muscles and movement system.

Can this be done on your own?

Yes! If you’re paying attention as you once did as a child by sensing your movements and being delighted by the sheer feelings of movement itself.

It’s a shame and a sham that many adults can no longer feel truly comfortable for any length of time.

I often hear of the aches and complaints of why I can’t do this or that or I gotta get in better shape.  The answer is simple and lies within us.

So if you go back to the well of where things began, that is on the floor and go back to the natural process of restoration.  Your brain can re-wire, re-adapt itself, and you can continue your evolutionary process of well-being even if things have gone a little south over time.

Who knows?  You may even increase the value of your movement portfolio so you won’t remain sedentary, desk-bound, home bound, injury ridden and add to decay.

Evolve, Evolve, Evolve Otherwise Decay at Your Own Peril

You can utilize the brain in a conscious, differentiated manner so you can move easily and freely with patterns your brain is perfecting and changing.

Diversify your movement portfolio and imagine the wealth and vitality you can live with since the brain is changeable.

Somatics exercises uses a natural movement process (that we’ve known about since the time of Aristotle) in which today you play with conscious differentiated movement patterns that we’ve mapped out. It may be just the thing you can do to remain vital.

Diversify your movement portfolio and find out for yourself what can happen.

Back pain or stiffness is quite common over the age of 40.

So what can us older stiffer duffers do about it?

Tuning into the brain will actually help.

Easy, simple movements where you tune into the quality of movement or the nature of movement itself enhances your brain and body.

Today we know more about the brain and how it can change which means that our brain can change feelings of stiffness or reverse pain.

Rigid tension or harmful stress can be melted so we can feel more pliable, flexible and a return of pleasurable feelings.

Here are 7 tips to help us get the back… back to feeling great.

1. Use it consciously or lose it unconsciously

Many of us take our back for granted since we’ve mostly forgotten about tuning into the spine (unless it’s stiff or aching).

This unconscious behavior happens over time since we aren’t tuning in enough, until there is an issue.

The spine’s ability is enhanced when you give it some attention with your conscious awareness.

Brain conscious connection to spine

All it takes is just noticing whatever activity you are doing for a few movements and hone in on your spine.

Notice how your spine feels when you move around.

If feeling the spine is fuzzy or isn’t clear, simply tune in from the top of the spine to the bottom or vice versa.

This is just sensory information to be aware of and will wakeup the brain and body.

2. Move your spine in a variety of directions

Sounds reasonable, but who is actually thinking it through and then doing it afterwards.

Ways to Move the Spine Consciously

If we keep using the spine the same way day in, day out.  Then we set a program in the brain of what muscles are being used and others which are not.

The brain grows when you give it something different such as tuning into your spine when you move.

You up the level of the connection when mindfully bending, flexing, and twisting in a variety of ways.

3. Being sedentary or sitting too long works against us

You’ve probably heard that sitting for too long is the new smoking.  Well kinda sorta since you can sit comfortably for long periods – if you are aware.

Go team!

Sitting and rounding the spine for too long?

Sitting for long periods can undermine us since we can be unconsciously programming the brain and muscles to certain contractions, tension patterns or pulls of the spine – and before you know it they are held in check.

A key is to vary how you sit.

Plus, get up more often than you think, especially if you feel stiff or tension creeping in.

With back pain, mindful movement and awareness is paramount since this can free us while you cheer to your heart’s delight.

4. Wake-up your spine with gentle mobilizations

Easy, gentle small movements helps to rebuild and maintain the capacity of the spine.

The more gentle you are, the better you can tune into both – the how of how you are moving – and what the feelings in your back provide as feedback.

Certain neurological feedback loops can be targeted to enhance your ability to free up the back.

So let your back warm up easily and gently – and feel as much as you can in terms of how your spine can adjust (or not) before going full bore with the rest of your day.

5. Update the movement software

Our computers and devices can get bogged down if the software isn’t updated.

By paying attention to your feelings and awareness, you can change the structure of the brain through a movement software update

Brain software to change spine

This way you can enhance the memory and the information to the muscles, tendons, joints and fascia – which has many sense receptors .

A conscious movement update can smooth out the kinks and let us remain flexible

This will help maintain the spine’s ability to function when you need it most.

6. Floss your back joints

Your spine is a series of joints where you can take the plaque out of it.

Moving each one of these spinal joints

Feel both sides of the spine and notice if you can feel each segment or notice if there are any blank spots in terms of feeling each segment.

Gentle movements joint by joint (or in each group) from top to bottom and on each side helps to maintain comfortable freedom.

7. Breathe as you move

Consciously play with your breath as you move to add in another level of difference so the brain can enjoy the novelty of different ways to breathe and move.

Breathing and Feeling Movement at the Same Time

Or don’t breathe and feel what happens to your ability to move your spine.

A Comfortable Back

Mindfully paying attention to the little movements you can do helps build and maintain a foundation for overall comfortable, easy, effortless movement.

Getting in tune with the building blocks of movement helps us become more familiar with the nature of movement itself.

It is here to serve you to feel free and in control.

In nature, healthy vertebrate animals have the good sense to program and reprogram via the act of pandiculation.

For the human animal, we’ve made it simple to naturally move easier with a conscious mindful 3 step method where you delve deep into the nature of movement.

So go ahead and explore small, minute adjustments which can make all the difference to keep the back feeling good.

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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A Somatic Check-in Anyone Can Do

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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?

Somatic Check-In

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?

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When Larry retired 4 years ago, he developed tightness and stiffness… actually it was going on before that in his lower back.

Watch what Larry had to say about doing the simple, easy somatics exercises which are movements designed to get your brain to release held tension levels so you can move with ease while stimulating your nervous system back to feelings of pleasure.

Somatics is Life Changing

Larry said, “It’s changed my life. It really has..”

He went through a year and a half of chiropractic care where he was “twisted, poked and yanked” and was still the same. He had “no significant change”.

A friend recommended him to see me for Somatics, something which he had never heard of. Larry learned some basic moves in 3-4 sessions and “not only did it begin to make a difference right away… not only did it make sense intuitively to me because I always felt somehow the body could be more limber but stretching, forcing it wasn’t going to do it.”

Tightness, Stiffness and Pain Gone

Within 3 months he noticed a very noticeable change in his lower back stiffness & pain. Within 6 months, “basically I was fine, it was cured, I’d even say it was quicker than that”.

He was stunned at the difference.

Then he reflected on our physical education experience in school where he learned to play volleyball and he said “but you never learn anything about your body”.

Somatics, A Physical Education He Never Knew Existed

Somatics taught him more about his body, how his muscles work, how his body works together or doesn’t more than anything in his life before.

“That’s physical education”, according to Larry.

Somatics exercises are designed as simple movement patterns which progressively build upon creating a better foundation for movement.

It’s like going back to the fundamentals or building blocks of movement while taking out compensations which can be the root cause of stiffness and the pains and aches we live with or not!


16th Year Pain Free Gift

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Free From Fibromayglia for 16 YearsToday, I’m fortunate to be playing soccer in the US National Veterans Cup. 16 years ago today, I became conscious of a significant shift in both body and being.

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.

Categories : Somatic Exercises
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Cool Somatics Move

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Somatics exercises are the reverse way to lengthen muscles. Instead of stretching, you use the brain’s motor cortex to reset the muscles tension back to comfort.

Here’s how somatics works

Step 1 – You target the area you want to lengthen. You do this by contracting, instead of stretching, the muscles by being mindful of what it is you are doing. You have to pay attention, otherwise, the brain will not pick up the subtle cues you can notice in your body.

Step 2 – With somatics you pay attention to how you release the targeted muscles. Initially, this information may not always be clear. So no worries. With practice, you get better at feeling or sensing what is taking place.

You can immediately notice if there is any physical change when your body’s sensory-motor system is more intact.

Stretching the back can set off the stretch reflex, unlike somaticsHere’s an example. A lot of people will bend over to lengthen their back. Some will try to touch their toes… and some never make it despite all the stretching they’ve tried. Sound familiar?

When you “try” to stretch, this could lead the reflexes to turn “on” the switch of what is called stretch reflex. This can get the muscles to reflexively pull back, even into a back spasm.

If you push it or try to go for length or more range of motion, the brain will reset the tension back according to where it was formerly programmed to be held at. The brain’s cerebellum remembers this so when you point at something with your arm, there is pre-programmed point so your arm doesn’t go fly off of you.

So when you do somatics, you are going to get a change in length because the brain’s motor cortex can reset tension levels which cannot be reset by the cerebellum; which does preprogrammed learned movement.

The somatics movement below can relieve both the back and hamstrings of its excess tension.

In less than 2 minutes, you can feel what happens. You can listen through the first time and then replay it again to give it a go.

Otherwise, all you have to do is listen and follow along:

Check out this somatics move

So, how was that? A little different, a little odd?

Did you gain any length?

Maybe you did, maybe you didn’t, yet isn’t this a far different approach than stretching.

When you voluntarily use your muscles, your brain’s cortex can reset the length of the areas you target. Your brain will create chemicals of relaxation so you relax your self back to comfort and gain greater control.

Somatics movement classes

We offer many different kinds of somatics movement classes to help you lengthen, improve and gain greater control so you can recover more quickly and maintain comfort in the activity you enjoy.

Whether you go our book or our movement classes which target the brain’s cortex; all you have to do is follow along and let your muscles go along for a somatics journey which can give you the reverse way to feeling free once again.

Related Blogs


    Hip Pain Relief

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    Hip Pain Relief Made Easy

    Oh those aching hips which cause us to not to be able to sit comfortably in car rides or while we walk, if only there was some natural hip pain relief method we could use to be comfortable.

    Our hip may have a slight glitch so our giddyup feels impaired and not the way it used to.

    Sometimes our hips gets out of whack when they are cranked too far forwards or backwards making it hard to walk up or down the stairs.

    Maybe one of our hips is tilted up higher than the other or rotated so when we walk we’re either dragging one of our legs around or throwing our hips about trying to catch up.

    All this effort and strain can be minimized when we re-learn how to reset muscular tension levels which will allow us to strut and swivel our hips with ease.

    Hip Pain Relief May Not Just Be in the Hips

    Even though we may feel soreness and pain in the hips, it may be that some of our other muscles have forgotten what to do or are too tight or restrictive to prevent us from our natural birthright of moving easily like we did as children.

    Try this hip movement.

    Did you make the connection? When we start to pay closer attention to how we move not just as a part but as a whole moving living unit, we can unwind that which has led us to our binds so hip pain relief happens naturally… just like some of think it oughta be.

    Hip Pain Relief Online Class

    Tight, tense hip muscles are no way to live, so why bear it any longer?

    Join me for an online class in hip pain relief. We’ll explore a variety of simple, easy moves you so can discover which ones can release your hips to more freedom and ease.

    All you have to do is login, listen and follow along. You’ll be able to let those hips be smooth so they can glide, slide and get hip again.

    Are you ready to enjoy a walk rather than push or hobble your way through it? Ready to sit more comfortably and not be wiped out?

    Do your hips a favor and join me for a Mo’Better Hips – Pain Relief Class.

    Yes, you can do this – even if it’s your first time.

    Simple, easy moves will provide the hip pain relief you thought is possible.

    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?

    7 - 7 minute Somatics Exercise Videos

    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.

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    Knee Problems

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    Knee problems are sometimes not always where we think.

    We often think of knee problems happening, well obviously at the knee, yet in some cases, where the pain is, the problem ain’t.

    The knee is designed primarily to bend like a hinge. It can twist a little too.

    The muscles below and above the knee impinge upon it when we compensate or substitute with other muscles for instance, when we hobble around after an injury.

    The muscles below the knee can be overly contracted or not functioning as well as they could be. Tight calves or restrictions in the front of the lower leg may not only rob us of energy, we may have to work that much more in order to walk and our knee problems can compound.

    Knee Problems at the waist?

    Often times, knee problems can occur much higher in our body than we think. You can do all the knee bends you want or turn your foot in or out to help with torsion issues.

    Yet other parts of ourself can cause us to bear our weight differently. In times of injury, we can compensate by holding our side tight or cringing to the side using our waist muscles.

    If left unchecked, contracted waist muscles can have some bearing on the function of the knee and the knee problems persist.

    Free the waist, free the knee problems

    The practice of somatics exercises, which is usually quite the opposite of other approaches, uses the brain to release contracted areas and improves the function of the muscles so we move more effortlessly and easily.

    Join me for an online knee problems class.

    You will learn how to release muscles below the knee as well as those at the waist.

    Rather than doing standing exercises or using weights, we’ll focus on different relationships with gravity and noticing how our entire body moves, not just the knee.

    Many knee problems can be solved by addressing our body as a whole moving unit instead of just the part where we experience our pains and discomforts.

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    Categories : Knee, Somatic Exercises
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