3 Tips for Your Somatic Movement Practice
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- Опубликовано: 25 авг 2024
- Are you struggling with certain Somatic Movements that should feel easy and pleasant? Martha Peterson gives you three important tips on how to get the most benefit out of your Somatic Movement practice.
If you enjoy our RUclips content and would like to learn more about how you can treat chronic muscle pain from the comfort of your own home, check out our video lessons, attend an in-person Fundamentals Course weekend (offered worldwide), come to one of our many retreats, or sign up for our online classes. The links are below.
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Thank you for posting this. I have been doing the pelvic tilts (front) but not with the subtle "diagonal" Doing it with the twist or side tilt really relaxed or opened my lower back/upper buttock that has been sore and felt "heavy" after a case of sciatica last month. My lower back feels so much "open" or lighter. I'm now a fan!
I'm so glad the Somatic Movements are helping you learn to move better and move with more ease. They should be simple and comfortable and keep drawing you into a deeper sense of what it feels like from the inside out.
Every time I watch you I get good hard lessons on how to perceive my body better and improve my movements. Thank you!
Thank you for the support!
Beautifully explained 🙏
Thank you!
Thank you , this helped me a lot
I'm so glad these tips helped you. They came out of my own practice of 18 years. They will make all the difference in your own home practice and ability to sense and move with more ease and control.
Nice lessons thank you
You're welcome!
Keep up the great work Martha. 2019 style ! Best from Providence
Haha, you're a step ahead of me! I hope to see you one day at a Fundamentals Immersion; it's a long time since I worked with you and we've evolved the work, taking it forward and deepening it. Somas always move forward! I hope to see you again! Be well.
Still have your worksheet for me. Been re reading the trusty Somatics book. Inspiring. Just like your efforts to carry out the work and making it accessible to the masses in a fun clear way. Great video here
Thank you so much! I'm working hard to get the work out there, so your words are much appreciated.
Thank you, this was insightful ☺️🌸🌱
Thank you. I think this information will make a huge difference in your practice.
Martha! Great video. Love the new look and feel:-)
Thanks, Liz!
Muchas Gracias.
De nada!
nicely explained.
Thank you! I find that these tips are critical for those learning Somatic Movements. We often simply can't sense how we're moving when we have Sensory Motor Amnesia. These tips help you sense and notice more.
My brain forgets to breath properly before speaking then sometimes my thoughts and movements, thoughts can be a big problem for me.
That why I keep moving wrongly and cause myself , more pain.
Vicious cycle, that needs help too
Thanks for any tips for my challenges.
Cindy, you would benefit from working one on one with a skilled Certified Clinical Somatic Educator. They could help you become more aware, more self-sensing, and ultimately more in control of your breathing, your movement, and all else in life. Go to our Find a Practitioner page on the Essential Somatics website and you'll find someone you can learn more from. Or attend a Fundamentals Immersion in a city near you. I love how curious you are and how you keep moving forward.
I understand., for now I am trying, maybe too hard, maybe, practicing different ways too help me.
We spent lots for the Hanna Somatic corse.
I have NOT gotten the speech , some pain mastered , but, any tips in your experience can help me and others, thanks.
I see more now, we together will help our future.
Very useful! Lying with equal weight in the pelvis feels strange now! How frequently would I need to do the arch and curl to keep recalibration? X fractures to one side of the body 20yrs ago. Doing Feldenkrais for last 10yrs.
I'm so glad these tips were useful! How frequently you need to recalibrate the pelvis all depends on your practice and whether you apply what you learn in your practice to what you do on a daily basis. Come to our online classes and learn more! Feldenkrais is wonderful work; it's complementary to Clinical Somatics; the difference is in how CSE focuses on sensory motor amnesia, how it presents in each of us as full body patterns and how to use pandiculation to change what the brain and muscles are doing. Here's a link to our classes in case you're interested: essentialsomatics.com/essential-somatics-online-classes
@@EssentialSomatics evasive reply and advising the viewers to attend her classes. She should have given the simple clarification to the viewer. How many times the viewer has to do per a day.
@@venkataswamyparagati9548 Read my reply more closely. There is no way to tell someone how many or how long to do something that only they can feel. This is why there is no definitive answer. X number of repetitions and prescribing as such is evasive, especially if it doesn't work for each individual.
@Essential Somatics I have a question. Should you do the second exercise, the back arch, on each sides? And how many sets a reps should you do?
The back lift is a powerful movement to teach your back muscles to switch off when they're no longer needed for an action. Pandiculating both sides of the pattern is important, yes. I don't like to think of doing "reps." You're exploring the movement sequence just a few times - maybe 3-4 max on each side. It's about quality over quantity.
@@EssentialSomatics Thanks, you're a sweetheart.
Hi Martha! Thanks! Could you please explain how to release twisted neck muscle such as neck trauma. 😊
Twisted neck muscles are merely a part of a larger pattern of tension in the center. The neck is the top of the spine. If there is a trauma to the neck it will travel down to and maybe habituate in the center of your body (back, waist, abdominals). The same goes for a trauma (physical or otherwise) to the center of your body: you may feel the discomfort more in the periphery (the neck in your case).
Sensory Motor Amnesia takes hold in the CENTER of the body and yet it can affect the PERIPHERY as well because we are a system in which patterns are primary and patterns are the way in which our brain holds us, moves us, and responds to life.
Start at the beginning: learn to release tension in the front and back of your body first. Then move to the sides. Become aware of how your neck and head are part of the rest of your spine and move together.
I would also recommend attending online classes with any of our highly skilled teachers (essentialsomatics.com/clinical-somatics-practitioners/) or attending one of our in-person weekend course (essentialsomatics.com/essential-somatics-fundamentals-course/). We teach these courses worldwide. You'll learn everything you need to know to begin to unwind the issue you're having.
I hope this helps!
Thanks Martha.
@@fazliadam8206 You're so welcome!
I think recalibration can happen over time definitely but I’m not sure in one session but great tips
You can learn how to recalibrate in one lesson and yet, as you said, the ability to recalibrate (and self-monitor and self-adjust because of your improved self-awareness) comes over time.
@@EssentialSomatics I’m doing the recalibration movements every day and already it’s becoming easier. At the beginning my pelvis just wouldn’t move to the left easily even in my minds eye.
wdym by pressing the shoulder down, the part of the shoulder on the back, or the shoulder bone?
The back of the shoulder.
As far as I am aware I have TLLD one leg is actually longer not pelvic tilt so Im confused how to deal with that
Having a "long leg" is different. From a somatic perspective this comes from a hiked and rotated pelvis. The green light and trauma reflexes are involved - not just on one side, but right to left. I always suggest working one on one with a Certified Clinical Somatic Educator (we're all working online and some are fortunate to be able to do in-person sessions) in order to tease out the SMA involved in a long leg syndrome.
I have upper back pain, releasing the tight muscles by massaging helps but not much.
I want to know if I do somatics do I need to massage the muscles as well, I mean do they work in conjunction or somatic itself is enough.
I am doing 'the shrug' exercise for back pain relief but haven't gotten much relief should I add other exercises as well, please suggest.
thanks
Muscles are controlled by the brain, exclusively. If you don't get the brain involved in teaching the muscle to relax and release the muscle(s) will never fully let go. Massage is fine, but it doesn't address muscle function or the habits you have created or the ways that you move and respond to life that contribute to chronic muscle tension. My suggestion is to purchase the book Move Without Pain, learn a basic practice (and use some of the RUclips videos to guide you), find a good, skilled Essential Somatic Movement teacher or clinical practitioner in your area (look on the ES website under "Find a Practitioner") and/or attend a Fundamentals Immersion. The latter course is amazing! You immerse yourself for two full days in the movements, concepts, theory, and practice of the movements that will teach you to sense and move with ease and joy.
@@EssentialSomatics thanks for your reply.
I have just begun to learn somatics exercises from your book (Move without Pain) only. I believe the movements given in the book are general one and I am not sure whether they will address my specific muscles dysfunction. For which I believe, I need to learn muscle specific exercises. Further,
I am from India and not able to locate any Somatics practicioner here. Could you please help me in finding such a practicioner for that full immersion course.
Thanks!!
@@rathirishi somatics.org/shop/guides/somaticexercises-about.html
Massage is a temporary fix and it feels great but you won't learn anything about your self-organization. RUclipss are fine or books but there is nothing like working one on one with a practitioner whether it be Essential Somatics, Alexander Technique or Feldenkrais. All good. Find what resonates for you. And all best!
Hi Ms. Martha, is these exercises safe for someone who has scoliosis? A lumbar scoliosis..
This work is profoundly helpful for scoliosis! Check out Laura Gates' work as well. She's a Clinical Somatic Educator living in Norway. She teaches for ES and has a scoliosis. She's teaching online classes and working online with clients. Yes - pandiculation makes a big difference in the tension level of muscles that contract strongly in the compensatory patterns of scoliosis.
I liked they movement, but, I injured my back , lifting something wrong, they way you posted this was terrible for me trying to get relief from the SMA I did causing my pain..
Hello
I’m new to learning about somatics, do not understand it fully but it’s captivating and I feel there’s definitely something in it.
Please could you possibly help me with a query. I have been told I have a lateral pelvic tilt on left side and it’s also forward on the side that’s hiked. Now I have a strange issue, I can’t tolerate different footwear… I can only wear a few pairs that I’ve worn a few years and they are worn down unevenly (left back outside worn down only)
Literally anything different on my feet and my spine gets tight and discomfort in my SI joint areas. I’ve had mri and X-rays but nothing wrong. I’m thinking it’s pelvic torsion but why would different footwear cause so much pain and discomfort? Could this help? Sorry for long msg …. Thanks
It sounds as if you have a habituated Trauma Reflex on one side of your body. Footwear is super uncomfortable if one side of your body and pelvis (and thus one leg/foot) is doing something different from the other side. I've been there!
There's a lot you can do for yourself:
1. On your own you can use one of our video lessons (I suggest either the basics Pain Relief Through Movement or the Pain-Free Legs and Hips: courses.essentialsomatics.com/pages/video-lessons)
2. Read my book (www.amazon.com/Move-Without-Pain-Martha-Peterson/dp/1402774591) and learn the movements a few at a time. The Side Bend, Washrag, and Walking Movements will put a lot together for you!
With professional help:
1. Attend one of our in-person courses (essentialsomatics.com/experience/) and learn a LOT, much more quickly under the guidance of a Certified Clinical Somatic Educator (CCSE). I will be teaching quite a few in-person events this year and it'd be great to see you and help you.
2. Work with a CCSE in person or online. Our practitioner directory is here: essentialsomatics.com/clinical-somatics-practitioners/
CCSEs can help you individually to get to the root of your Sensory Motor Amnesia so you can live the life you want AND understand how your body really work together as a system.
I hope all this helps!
Martha
@@EssentialSomatics Thanks so much. To hear someone say they’ve been there is such a relief, honestly felt that I can’t find anyone whose had this issue. So stressful. At one point I was told it’s psychosomatic but I really don’t think so. I feel I have something else going on. Are you better with it now.
I’m definitely going to try your suggestions, I’ve been getting so down about this. Gone are the days when I can just walk into a shop and pick up footwear easily. You’re probably right too I injured my left side while lifting over 20 years ago and then kept hurting it. But just three years ago this shoe back thing started. I really hope somatics help, I’ve got everything crossed 🤞 thanks
@@nargisbbyounis You're so welcome! Clinical Somatics is such powerful work and once the understanding of Sensory Motor Amnesia becomes more mainstream more medical specialists may just refer patients to sensory motor movement specialists (which is what a Clinical Somatic Educator is). It's soooo common to become habituated to stress. Lifting and getting injured happens, and yet if you continue to lift on top of that pattern of contraction things only get worse (and tighter).
I hope to see you in the future. Keep learning and keep practicing!
@@nargisbbyounis You're so welcome. You're not crazy and what you've been going through is more common than you realize. Keep learning, fins a good teacher to help clarify and speed your learning, and I hope to hear good news sooner rather than later. :)
I have just discovered your book and have been practicing for a few weeks now with pain relief in my mid back, thank you. However after going through the exercises or even just these three on the video. It's like my trunk shrinks and I have trouble even sitting in l on the floor. And when I stand my back is sore and I instinctively use the touch your toes exercise to length my back and not so much my hamstrings, then the pain subsides and goes away. I've tried these tips but my back is the same. Clearly I'm doing something wrong, I've been told I have tight hamstrings but since doing somatics i think the muscle on my right side middle to lower back is the culprit, I can really feel it in the side bend. It would be most appreciated if you could share your thoughts on my problem.
I'm happy to hear that you're experiencing relief in your mid-back. It also sounds like you could benefit from working one on one with a skilled practitioner. I can't really give you individual advice since I don't know how you move nor how you hold your body.
Sensory motor amnesia is just that: amnesia - your brain can't feel or sense what it can't feel or sense. Many people can figure out how to restore sensation and optimum movement by going even slower and exploring the movement, but most people need guidance. I know I did when I first learned this work.
I would suggest that you find a practitioner and/or movement class near you (look on the ES website under "Find a Practitioner") or having a Skype session with me so I can assess you and help you with the basic movements.
Also consider that this is a process of learning that takes time. Whatever activities you do and habits you've gotten into over time are strong habits at the level of your brain. It will take time to unravel them and move freely again. I would also recommend attending a Fundamentals Immersion course (we teach these all over the world). This is a deep dive into the concepts, principles, and movements of Essential Somatics. You'll leave with a better understanding and more awareness of how to relieve your pain and move more efficiently.
@@EssentialSomatics thank you for your reply , I understand what you are saying , and some more time and experimentation, is needed. But I have had a lot of relief , in fact, this is the best my back has been for years, so a big thank you for that too.
@@DW_woodworks Yes - more time, more exploration is key. Nothing takes the place of a good teacher as well. This was one of the takeaways from our students in a retreat I just finished teaching in Mexico. Most of them had used my book and DVDs, and they learned tons more (and released more tension and found their balance/neutral from which we all want to live life) after being guided. Enjoy! I'm thrilled that you feel so good. Remember that your brain (and you) did that; YOU are the one making the change, from the inside out.
You are such a beautiful women.
Will this help scoliosis?
Essential Somatics Movement is extremely helpful for anyone with scoliosis or uneven postures.
@@EssentialSomatics
Amen! You are right it is helping me. ❤️
@@EternaLivesMatter Wonderful!