Stretching Vs. Pandiculation
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- Опубликовано: 1 мар 2019
- Do you stretch but still feel stiff and sore? In this Essential Somatics video Martha Peterson teaches you the difference between stretching and pandiculation - nature's own reset. Learn why pandiculation works better to relieve chronically tight muscles and improve sensory and motor awareness.
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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Just to say 6 years ago I had sciatica and had to stop work, I was 61 years old. I tried everything and then read your book. I practice every day for 20 mins minimum when I get up. It’s amazing, I can resolve any pain issues on my own. I would like to thank you for opening up somatics to me.
You're very welcome! I'm so happy that you have been able to resolve your pain on your own! The brilliant thing is that YOU did this with your brain, awareness, and practice. This is what should be possible for everyone. If you want to learn more and continue to keep your practice strong, it'd be great to have you in some online movement classes. You can find them on the ES website.
Here's to continuing to get better, smarter, and freer as you get older!
Sorry to hear that, I had the same, but recovered, only to come down with severe groin pain in Feb. G.P. not interested, physio ineffective, then shoulder pain!. Lucky i'm off work anyway, stumbled on this only today. Noticed the difference straight away!
Rob Val stick with it, a little every day and you won’t know yourself. Best of luck with it. Don’t be shy if you need help
@@rob5944 I'm teaching quite a few online Somatic Movement classes, which I heartily invite you to join. You will learn loads under my guidance. When you come back to the RUclips channel you'll be able to make good use of what you have learned experientially through taking classes. I'm quite sure, as Declan mentioned, that you will find your way - through your own self-awareness and learning - to more ease of movement and a whole lot less pain.
Look on the Essential Somatics website for more information about "Martha's online classes."
I've been doing this all my life, (it's great in the morning & before bed). I wasn't taught by anyone, just came naturally. Everyone's knows their own body best.
Wonderful! Pandiculation is nature's original reset and it sounds like you never stopped doing it. Keep moving!
Thankyou, wise leadership of the beautiful elders of nature
Thank you so much!
I have tight shoulders and have been in pain all week. I did the exercise with you ------ pain is gone! Thank you!!!
Fantastic! Now that you've experienced the power of pandiculation I encourage you to come learn online. Watch the video about my course for the Shift Network. Consider attending! Your shoulders will be happier than ever! :)
@@EssentialSomatics Oh, I already have and look forward to investing in the online offerings immediately in the new year.
Thank you Martha...so glad I was lead to essential so attics...you are a great teacher
Thanks, Eileen. One day consider coming to a Fundamentals Immersion and learning in person from a skilled teacher. Your learning will improve by leaps and bounds! Go to the ES website for our latest schedule.
Thank you for the comprehensive and informative breakdown. I was very lost and confused after a few other videos and yours make it actually make sense
You're so welcome. I'm glad I've helped to clarify this information for you.
Your videos are very helpful. I hope you make more!
Thank you so much! We will be adding more this year. In the meantime, make sure to look at our Fundamentals Immersion course and the Find a Practitioner page of our website if you want to learn more, in person. Learning the distinction between stretching and pandiculation is just the tip of the iceberg!
Awesome presentation. Thank you for the knowledge, the clarity, the heart presence.
Thank you so much. That is really kind of you.
Incredible Explanation! I wish this was taught everywhere! Thank you! 🙏
Thank you so much. It's so important that this information get out there to the wider world. We, too, want to see this work taught everywhere. Come to class, learn more, and share your experience with others. That's how the word gets around. No one can resist a success story that comes from one's personal practice and experience.
essentialsomatics.com/essential-somatics-online-classes
Thank you for this video, you have explained this really well.
Thank you!
Thus made so much sense. Thank you!
You're so welcome!
This was awesome! Feeling the difference in my shoulders was wild. I am going to watch all your videos now. Can’t wait to try more movements.
Thanks so much! Keep exploring Somatic Movement and, if you find that you want to learn more in person, please consider attending one of our Fundamentals weekend courses. They're amazing, eye-opening, and full of missing link information and experience that will set you off on a solid path to freedom and ease in your body and movement. essentialsomatics.com/essential-somatics-fundamentals-course/
Great video, Martha! It was a high quality video with clear breakdowns of pandiculation as well as a comparison with stretching. I feel more comfortable with using it to modify stretches thanks to you. I did not know that jerkiness is a sign of poor muscle control but it makes sense. Great video
You're very welcome. Jerkiness is one of the signs of sensory motor amnesia. If you want to learn more, Thomas Hanna's book, Somatics, spells it out beautifully and goes into the neurophysiology quite clearly.
Excellent presentation, thank you !
Thank you so much. You're very welcome.
So enjoyable
Thank you so much for sharing your Knowledge and experience with “all of us”. I Love the way you explain and teach. This way the world can become “one”.
Thankyou.
Thank you so much. That means a lot. The more embodied the world is the more peaceful the planet would be. I am here to help.
Amazingly explained, Thank you very much
You're so welcome!
I'm so pleased that I found your channel. Thanks so much Martha! Nigel in Scotland 🙂
You're so welcome! We have a wonderful Clinical Somatic Educator in Edinburgh if you ever wanted to see her for individual sessions (essentialsomatics.com/clinical-somatics-practitioners/jahna-clark?rq=jahna%20clark) AND we're running an in-person ES Fundamentals Course in Chester, UK in June if you want to learn live with a very skilled teacher (Karyn Clark).
For now enjoy the channel and consider coming to some of our online classes as well so you can start building your knowledge.
I love Scotland! It's a gorgeous country.
Thank you. Very informative and helpful.
You're very welcome!
Thank You for this video🙏🏼
You're so welcome!
Thank you for your information
You're very welcome!
Hay, I am just in the middle of my YTT200 and came across your channel ... Thank you for this vid, it makes a lot of sense
I'm glad it's helpful to you. Pandiculation is a game changer.
Makes a lot of sense. This is valuable.
I'm so glad you've found this helpful!
I love this! Great to hear amazing wisdom, backed by natures way. I've found I naturally do this also, wonderful to hear some theory around it. I've never been a 'stretcher', and never been excited about it. Thank you!
You're very welcome. I'm glad you're enjoying these videos and find that you naturally pandiculate!
You're so welcome! It's truly nature's way.
I enjoy your videos a lot. You have great didactic skills.
Thank you so much. Keep exploring and growing in your movement practice!
Really helpful.
I'm so glad this information is helpful. You can apply it to any movement you enjoy. The point is to feel more and move well.
Thank you..I am going to be watching all your videos a few times..and start practicing this and then be able to teach my clients!
I would highly recommend that you do a series of online sessions in order to truly sense and understand what pandiculation is before going on to teach others. Pandiculation is subtle, yet powerful. The understanding is in the experience. We have loads of very skilled Clinical Somatic Educators who are teaching online classes and giving online sessions now given COVID-19. I recommend finding a class and learning more that way.
excellent
Thank you!
Brilliant
Thank you so much! It's important information that can benefit all of us if we want to continue to move with ease as life goes on.
Tank you so much
You're so welcome!
Interesting. I discovered this on my own as many other commenters noted.
Wonderful!
You did a wonderful video with 3 movements that help when we've tripped or stepped on something painful and flinched. They worked WONDERFULLY when I'd danced onto a big rock and twisted my ankle. But I forgot what the video was called.
I'm not sure which video you're referring to. I'm so sorry! I would suggest starting from the beginning with Arch and Flatten and building your practice and knowledge from there. You can do that via our video lessons (essentialsomatics.com/shop/) or by learning from a skilled practitioner in classes and workshops.
Beautifully presented. A true pro. :)
Thank you. I hope this information helps you understand the powerful and subtlety of pandiculation so you can get the most out of your Somatic Movement practice.
Essential Somatics, your work will no doubt help a lot of people living in pain. I believe in karma. And hope you do too. Your positivity and advice will no doubt reward you in some form or another 🙏. Thank you 😊
@@lucaenglishteacher4059 Thank you so much for such generous and kind words. Every person who learns something new is yet another inspiration for me to keep teaching despite all the challenges we're facing worldwide.
TY I am hooked ❤
I'm so glad you're enjoying what you're learning!
Damn that was beautiful. We need to get out of the passive stretching culture so badly. Thank you for your contribution.
Thank you so much. Truly, turning to pandiculation and taking a bit of wisdom from the animals (who never stretch!) can keep you moving in a sustainable and strong way for the rest of your life.
Great stuff. Slightly different from Progressive Muscle Relaxation but equally effective/
Pandiculation is indeed powerful. It's what all vertebrate animals do for one good reason: it restores the brain to muscle connection in the present moment. This allows the animal (and we humans) to restore lost sensation AND motor control in addition to resetting the timing function of our brains. The more we pandiculate, the more present we can be to ourselves, our movement, our lives, and those around us.
Thank you so much Martha! In this video lesson i especially love the point that we can turn any stretch into a pandiculation
If you think about it, fascia surrounds muscle. Tight fascia means tight muscles. The brain controls the muscles, and when you release excess nervous system tension and improve overall movement with pandiculation (thus reversing sensory motor amnesia) the fascia will also release. You must go back to how the brain controls muscles and movement. Consider how often animals pandiculate (30-40 times/day in the wild). They don't care about fascia; they care about being in control of their bodies and muscles so they can catch their prey and run away from predators. We can learn from them!
I've been dealing with tight sore calfs for years now and it keeps me from my favorite activity of running. I lack the mobility in my ankles and can't even keep my heels on the ground when I squat since I'm so tight. I will do this technique on my calves every day from now on.
And don't forget to address the tension in the CENTER of your body. Your legs respond to what's happening in the center. If your back, waist, abdominals, chest are tight and holding excess tension, it will change the way you walk and run. Consider coming to some of our online classes: essentialsomatics.com/essential-somatics-online-classes
And then, if you can, consider the best way to learn and to release that tension: in person learning. We are bringing back our flagship weekend course, the Essential Somatics Fundamentals. Consider attending! You'll learn a lot and will walk away with tools to address not only your tight calves, but your entire body.
essentialsomatics.com/essential-somatics-online-classes
@@EssentialSomatics thank you!
I find this idea very interesting, because it maps very closely to control theory in robotics. When you recalibrate a CNC machine, this is almost exactly what it does. It moves until it finds the full extent of its motion. And then (in more advanced calibration) it will measure vibrations, and retune its controllers until they achieve smooth, reliable motion.
The oscillations of a poorly-tuned controller look very similar to the shaking of an exhausted, spasmodic, or awkwardly-balanced muscle. Which makes me think our nervous systems are working in a somewhat similar way.
Great analogy! You are spot on. You want all the joints of the body to move with fluidity and with stability. That is best done when you pandiculate. The nervous system does work in a similar way to what you describe. Thanks for that!
Wow this is how I’ve always stretched. So good to know that it’s actually pandiculation can learn more
Pandiculation is a very powerful neurological reset for the sensory motor system and our ability to be present to ourselves. Animals pandiuclate, so it makes sense that humans should as well. Enjoy!
@@EssentialSomatics What kind of animals pandiculate?
@@retropragma All vertebrate animals pandiculate - even mice!
Love you
Thank you. I hope this information makes a difference for you.
Excellent video. I wonder how can I pandiculate my Psoas. Keep on the good work! Cheers and Greetings from Beer Sheva, Israel.
Thanks for your comment and question. Look for "Arch and Curl with Psoas Release" - titled The Best Psoas Release - on this channel. It's excellent!
Great video, thanks. How does one apply pandiculation to more complex yoga and dance flexibility goals, such as backbends and rear-foot-to-forehead split?
This work prepares you to do more complex dance, yoga, or mobility goals. If your brain has habituated muscle tension in your muscles and nervous system because of an injury or daily stress, you're not actually using your muscles (or your brain) as efficiently as you may think.
Even dancers and yogis (I was a professional dancer) get injured by over-training and over-doing - FORCING and pushing for the goal as compared to SENSING and using efficient brain to muscle control.
If you want to learn more about how to create a daily practice that can keep you doing what you love (and attaining your goals without potentially hurting yourself), come to our online classes! I say this to everyone, since once you understand the what, why, and how of Somatic Movement, you can take this practice anywhere and continue to move well for the rest of your life. In fact, I start teaching a 9-week Intro Series tomorrow, Oct. 12th! I'd love to have you in class.
essentialsomatics.com/essential-somatics-online-classes
Excellent explanation of Somatics and pandiculation! Thank you!
You're very welcome! Remember to pandiculate often during the day. You can do it standing, seated, on the floor - doesn't matter. Your brain and muscles get it.
The scientific data indicate that there is virtually no difference between pandiculation and static stretching.
@@henrytoussant9385 - thanks for your comment. I'd be very interested to read the research you are citing. The research I've read (Bertolucci's paper from the National Institutes of Health, called "Pandiculation: nature's way of maintaining the functional integrity of the myofascial system") says something different...
@@EssentialSomatics Hi. Here is one controlled experiment. There are others. Uninvolved versus target muscle contraction during contract: relax proprioceptive neuromuscular facilitation stretching. Phys Ther Sport. 2011 Aug;12(3):117-21. PubMed #21802037.
The conclusion from the paper is: ROM gain following a Contract-Relax PNF procedure is the same whether the target stretching muscle is contracted, or an uninvolved muscle is contracted.
This paper came out after the Bertolucci paper, so he didn't have a chance to read it.
Wow I just realized that how tight and elevated my shoulders are even at their natural relaxed state
You’re not alone! So many of us have tight shoulders and don’t even notice it - until we learn how to relax them!
Thank you for providing this video, Martha. I've been pandiculating for 15-20 yrs., and have loved it from the very first moment. I've also been practicing yoga for nearly 30 yrs., and love it, as well. (Actually, I combine the two, and n longer view them as separate practices -- more like both are part of a larger synsthesized whole.)
My question for you: Why do you suggest that stretching isolates muscles, while pandiculating involves muscle cooridination, patterns, and (presumably) multiple muscles simultaneously? My take is that any general movement you can do while "stretching" you can also do while pandiculating...and vice versa. The only real difference, to me, is WHAT you do while in the movement or exploring the range of motion -- not the number of muscles involved.
(Might you be viewing stretching as merely a static experience>>>?)
Also, you've implied that you can stretch effectively while not paying attention...I think that is completely wrong, and have spent the last 28 yrs. supporting yoga students to pay attention for the very reason that it is exceedinly necessary for effective "stretching." (I try no to call it stretching because i -- like you, perhaps -- see it more as muscles relaxing into a more natural, lengthened postition.)
Thanks for your comment and thoughtful questions. I want to clarify something you may have misheard: I don't believe I said that you CAN stretch effectively while NOT paying attention. It's exactly the opposite: one can stretch without paying attention and in turn cause damage to their muscles. The stretch reflex is evoked. It sounds as if you figured this out for yourself by combining yoga asanas with pandiculation!
When you consider how the brain and central nervous system controls us as a SYSTEM, it does make a difference when you target full body patterns of tension. It's simply more effective! The reason animals pandiculate up to 40 times a day in the wild is because it's a brain stem reflex pattern that mobilizes their entire muscular system to reduce tension and ready their muscles for action. It allows them to be constantly present. The same goes for pandiculation and somatic movement: it prepares you to do whatever you like with more sensory motor control.
Keep applying what you know to your yoga practice
amazing video can you do a video on hypertonic pelvic floor muscles please please
Thank you so much. A hypertonic pelvic floor is a really good subject. Thanks for the suggestion. Here's what I can say right here about that:
When you're braced in the center, meaning your back, waist, AND front of your body is holding tension (Sensory Motor Amnesia) your pelvic floor can and/or will become hypertonic. Because you are a system in which it's never one muscle contracting or causing pain - it's always a PATTERN of muscles together - being stuck in any of the three reflexes could contribute to pelvic floor tension.
The key is to learn to release the center. Too many sit-ups, core strengthening, holding the abdominals in...in addition to sexual trauma or high level anxiety can all contribute. Everything in your body is connected.
A wonderful movement to begin to address the pelvic floor with is the Flower. I teach that in my "releasing the pelvic floor" classes.
I hope that helps. And again, thank you for the suggestion to make a video for the channel on just this subject.
@@EssentialSomatics thank you so much for your reply. I've had this for years now I've been stretching for years but didn't really help so so glad I found this video. I've been to scared to try the any exercise that tence or strengthen worried it would make it worse but I no now that stretching don't work. so will give this a shot. i think I hold tension in my low ads and psoas which as cause my pf muscles problems
@@glynrowson You're so welcome! If you can attend any of our courses in person (I'm teaching a weekend immersion in Edmonton, AB, Colorado Springs, CO, Spain, and Brussels in the next few months) it would really help to solidify your understanding of what's possible. There's so much to learn and it's best done in person with someone who can watch you move, guide you, and help you find the ease and freedom of movement you're looking for.
I recommend signing up for our newsletter (we send out helpful weekly tips as well) on the ES website page.
I would Love to attend a fundamental...Just can't do it financially...but I know well worth it.
Come to our online classes! We teach an wonderful 6-week introductory series. Look here on our website: essentialsomatics.com/essential-somatics-online-classes
Love"
Thank you!
Wow! 😲😁😊
Pandiculation has been around (in our brains) forever, but it's truly revolutionary when you apply it to movement.
Very interesting. Which exercises would you recommend for tight hip flexors?
Arch and Curl with Psoas Release" is an excellent movement to release the hip flexors. Remember, however, that tension in one part of the body is indicative of tension in other parts of the body. There is always a full body pattern of habituated tension (Sensory Motor Amnesia) at the root of limited movement and/or muscle pain.
We are now offering in-person weekend intensives (the Fundamentals Course) in 6 different locations around the world. essentialsomatics.com/essential-somatics-fundamentals-course/
I encourage you to attend and learn from the bottom up, in person.
Thanks for this explanation! I'm new to clinical somatics, and wondered whether it's related to Alexander technique? It feels quite similar to me!
Alexander Technique and Clinical (Hanna) Somatics are related/similar in that they're both methods of Somatic Education. Where they're quite different is that Alexander focused on "how you do what you do" (means whereby) and Hanna went further into the neurophysiology of how humans habituate to stress (Sensory Motor Amnesia), how that stress shows up within 3 specific full body reflex patterns and how to restore full brain/muscle control (pandiculation). He built off of Alexander's and Moshe Feldenkrais's discoveries and went that step further in order to teach people how to do this for themselves.
@@EssentialSomatics thanks so for the explanation, I find it fascinating. I'm going to introduce my Alexander teacher to your teachings - I'm sure it will compliment her practice well, just as so many Yoga and Pilates instructors rave about your work 🌟
Hi there. I'm wondering is you tie the 'release' of a muscle with the breath seeing as we know so much no about the role of breath and the autonomic nervous system and the role of the vagus nerve?
Oh yes - keep breathing as you need to, keeping the breath easy. Never hold your breath! Pandiculation that is informed by the breath is very effective at lowering tension in the ANS.
maybe stretching is below thought,Martha ??? Thank you for this very clear ,felt sense communication.Mikayla
Can you clarify what you mean? I'm not sure I understand. I'm glad you enjoyed this video. It's important information.
❤❤❤
A beautiful girl speaking true and beautiful words. Thank you.
Thank you!
You seem to have serious issues go get some help ila kant hadi deriya ach ngol 3la mi ana ? 9assira 🤣🤣🤣🤣🤣
Thanks for the video, very helpful! Just one question: Can I gain flexibility in muscles by using pendiculation? Like touching the toes for example or this is more a stretch/strenghtening the right muscles?
Oh yes. Pandiculation can aid in your flexibility. More than anything it helps you stay functionally flexible, connected, and thereby in control of your movement in a sustainable way.
Great video, and thanks for your efforts,
I have a lot of muscles pain, my back, legs, and psoas. That's because I have two discs protutions and I'm searching for the best method for pain relief.
My question for you is why all of theese doctors and coaches on the RUclips use stretching method and they are flexible and their joints are completely healthy and mobile?
I would wonder if any of the coaches on the videos you watch are truly pain-free and feel good. They're teaching what they know rather than what the new science of stretching (and the animal kingdom) has to teach us. Gentle Somatic Movement will do a lot for your disc protrusions. I do suggest, however, that you work one on one with a qualified Clinical Somatic Educator who can guide you and watch you move. Videos are great, but they don't take the place of a good teacher.
Thanks alot for your reply ,however and Unfortunately, here in my country
There is no pandiculation instructors to help me, do you think following your videos would be enough?
Or you may recommend any good sources?
@@ahmedyasser1766 I would recommend getting started by having a few one to one online sessions if there's no qualified practitioner in your country. The beauty of the internet is that we're all teaching online to those who might otherwise not have any access to learning.
You may also be interested in joining a few online classes. I feel strongly that learning on one's own, while very beneficial and necessary for on-going improvement, is best undertaken when you learn the basics under the watchful eye and guidance of a skilled teacher. Look in the video description for our online class schedule. I would love to meet you in class!
If you prefer to learn on your own good resources are: "Move Without Pain" (my book), Thomas Hanna's book "Somatics," and any of our digital downloads available on the Essential Somatics website.
I hope this helps!
Thank you. I had some trouble following your book. Didn’t understand the difference between stretching and panticulation . Also I had so much more pain after trying to do all the exercises. Not sure how to go slowly enough to build up. Certainly takes a lot more than 15 mins even after learning them all Should we do different ones on different days ?
Yes, the difference between stretching and pandiculation is subtle for many. Think about it like a yawn - perfectly timed and wonderfully comfortable. It's not about working hard!
The "15 minutes a day" is something you can create for yourself once you learn the movements. I would never recommend that anyone try to do all the movements in my book in one day! There is a section in the back that gives you sample routines so you understand how to build your practice. We also have a very good audio practice download that takes you through several different practices (including a seated practice) so you have choices.
Can you do both stretching and pandiculation? I've been told that if I stretch in addition to pandiculation, then I will be undoing all the benefits I have obtained from pandiculation. Is this correct? I'm trying to balance somatic movements with other exercise, running, yoga, etc. Also I was told I should not do any massage either because I'm "undoing" the work i've done with somatic movements. Is this correct? FYI, I am working through tendonitis of the right minimus and medius glutes, as well as tendinitis of the TFL. Thank you so much! I love your videos.
No, you can't stretch (as we know stretching, as per the explanation in the video) and pandiculate at the same time. That's exactly the point: there is a difference, neurologically, between stretching and pandiculation.
Come to some of the online Somatic Movement classes and you will experience the difference between restoring and resetting your nervous system's control of your muscles - and stretching. It's always best to learn under the guidance of an experienced teacher and there's never been a better time than now with so many of us at home teaching online. Go to the Essential Somatics website and you'll see both Martha Peterson's classes as well as links to other ES-trained teachers around the world.
Thank you so much Martha! I´m a yoga practitioner and future yoga teacher and I´ve started to stretch softly in postures to not active the stretch reflex and don´t feel that burn in the muscle, the second i feel that my muscles are strectching I stop there and don´t go further with the stretch. What do you tink about that? Is that makes the stretch more efective? Because i think that if I feel the burn the muscle is no longer stretching, is that right?
I can't say, because I don't know exactly what you're sensing. It's so important to pay attention to what you're sensing from within, however. It's great to stop when you're about to feel a "burn" or the sensation of an uncomfortable stretch. Come to my online classes and you'll learn, in real time (first time we've had the time to teach online!), how to pandiculate and what the effects can be. Then you can apply what you experience to your yoga practice.
@@EssentialSomatics thanks!
@@iamthewalrus3222 You're welcome!
Hello Martha, after reading your book and watching your free content I am confused. Here in this video you say that pandiculation is a tensing, then slow release, then full relaxation. But... in nature's way of pandiculation, including the "morning stretch and yawn", the tensing is followed by a lengthening before the release. In all the exercises I have seen and done so far, the lengthening aspect is not present. Without that it seems oddly similar to Progressive Muscle Relaxation. What am I missing, is lengthening not part of a pandiculation? Thanks alot, Rick
Hi Rick - the tensing comes before the lengthening. This is the phase in which strong sensory feedback is sent to the brain (go back to 1:30 minutes and experience it for yourself). The lengthening comes second and the relaxation is third. This is how the alpha-gamma feedback loop is reset. When you see a dog put it's legs forward and back to pandiculate, they are first tensing their back, then going the other way to tense their belly.
Pandiculation is subtle and powerful. I found that it's best "understood" when it's experienced and guided. Re-watch the video and play with finding where your brain has lost control of the sensation and quality of the movement. Pandiculation resets the function within fully body patterns so the brain has full control of both the contraction and releasing phase; PMR addresses relaxation of muscles (not function). I hope this helps to clarify.
@@EssentialSomatics Thanks for your fast reply! :-)
@@rickurbanski You're very welcome! I hope it helped to clarify.
Hi Martha, This was completely new information to me, but it sounded logical, so I followed your instructions and started with my right shoulder. You talk about jumpiness. The sensation I got, was a sharp pain in my chest, which is still there after 10 min. Is this normal? It hurts so much that it’s hard to breathe. I appreciate a feedback :-)
I have a feeling you were working too hard, Helen. If you've already got a lot of tension in your shoulders you don't have to contract that much to bring attention to your brain. Consider it like turning up the volume of the radio: if the radio dial is at 8 already, if you blast it up to 10 you're going to hurt your ears! If you dial it up just a bit to 9, then you can lower it back down. Be gentle with yourself. This exploration is just an example of what pandiculation is, so just like with yawning (which is a pandiculation) we only contract enough to make it feel good, and then we slowly release and let go. I hope this helps. Let me know!
I didn't realize I am doing pandiculation whenever I do Qi Gong, until I saw this!
Nice! Remember that complete relaxation is very much a part of pandiculation. When you get to the end of a movement, let everything go! That's when the brain is absorbing the sensory feedback. Have fun!
@@EssentialSomatics Thank you so much. 🙏🪸
@@Cjoybellclovescake You're very welcome!
It's really helped my shoulders, but do you have to go right back up every time you loose control? (only it's so hard)
No, you can just go slightly past the jumpy, jerky spot and slowly release again. I hope that helps!
Hello, if we start pandiculation shall we stop static stretching?or could be used together alternatively
I would stop static stretching were it me. The science on both pandiculation and static stretching is clear: static stretching can evoke the stretch reflex (not beneficial) and pandiculation resets the sensory and motor neurons and improves voluntary sensory and motor control of the muscles.
I would suggest that you do an experiment: just pandiculate (and learn more!! There is so much to learn in our video lessons, in-person Fundamentals courses, and other offerings) and see how you feel. Notice the differences in your movement. Then stop pandiculate and just static stretch. Which helps you FEEL better, move better, and recover better?
How many times a day can you do this? it really helps me
Pandiculation is how we do all of the Somatic Movements. I do a practice twice daily. You can also pandiculate in standing whenever you're feeling a bit tight or stiff or have been sitting for a long time. I hope that helps.
What’s the difference bet. Pandiculation vs. Contract-relax exercises??
Pandiculation involves three steps: a voluntary contraction (tighter than what's already there), followed by a slow, aware release, and a complete relaxation. "Contract/relax" is missing the slow, controlled, aware release. It's that phase in which the brain is recalibrating the sensory motor control.
You're just describing a slower version of contract-release. In a pandiculation ("morning stretch"), there is a flexing of the muscles, and while that flexing is still engaged, the tissues are glided eccentrically. Then, it's all slowly released.
Is the contraction from the shoulder moving up beyond the range of ease, or you consciously try to contract something as you begin to lift the shoulder?
Cause if I try to contract from the very beginning of shoulder rising I feel like I’m tightening up my side instead lol
Just notice that. The shoulder lifts up because the trapezius muscles (among other muscles) lift it. Pandiculating means that you contract just a bit more than what's already there. The sides of the body lengthen as the shoulder lifts up. If you feel your sides contracting instead you're noticing sensory motor amnesia. Hooray! Breathe into your sides gently AS you lift the shoulders and notice the difference.
@@EssentialSomatics ok thanks.
You're so welcome!
What if one feels that their deep breathing is jumpy? Somebody that is accustomed to shallow breathing as a symptom of c-ptsd. Would breathwork simply be the solution?
I have worked with a lot of people who've suffered from PTSD and trauma. The first thing to go is the ability to fully breathe, open the ribcage, and allow the center of the body to soften. It's like being stuck in "fight, flight, or freeze." This is full body Sensory Motor Amnesia.
I have found that slow, gentle pandiculation as well as "freeing the ribcage" in a gentle way (there is a good sequence on this channel you can make use of) goes a long way towards improving shallow breathing yet, equally as important, allowing you to reconnect to a safe, comfortable experience of yourself.
I would recommend working one one one with a Certified Clinical Somatic Educator. You can find one near you by going to our Practitioner Directory:essentialsomatics.com/clinical-somatics-practitioners/
Thanks for your question!
I have been having strong head sensations for 7 months now. it's not pain but an extreme pressure at the back of my neck and head that will result in dizziness and pressure in my forehead and lower jaw. for the first few months I felt like I was drunk, and everyday was fuzzy. I have tried multiple techniques (after a doctors marathon that didn't help find the cause) to relax my neck muscles. I am pretty sure, my problems stem from the very muscles that come out of my skull at the back. they seem extremely tight and short. I realized stretching rather worsens my pressure and dizziness, so I will try to find pandiculation techniques for that upper neck area. I'm guessing light pressure on my head with my hands from all sides followed by relaxation will do the trick?
I highly recommend learning Somatic Movement in real time in one of our online classes. We're starting a new 5-week Introduction to Somatic Movement series this Wednesday (May 12). Chronically tense neck muscles can indeed contribute to headaches, dizziness, and pressure. Stretching can make matters worse and pandiculation can teach the muscles - ALL of the muscles that insert into the skull - how to release and reduce their tension. No need for hands on your head. The tension comes mainly from the center of your body; this is what you can release by learning Somatic Movement.
@@EssentialSomatics oh thank you for this quick answer! subscribed and looking forward to it.
Is this different than PNF stretching?
Yes it is. Pandiculation and PNF, while they seem similar (and work with similar patterns) are different in that pandiculation has three stages: contraction, slow, controlled, AWARE release, and a complete relaxation. There is no forcing, pushing past the point of comfort, or quick movement. PNF is a stretching technique; pandiculation is the opposite of stretching.
I hope that helps!
This all sounds very interesting however, we all know that nociceptors measure the inflammation of muscles and notify the brain of this inflammation. The brain then reacts to contract the muscles of the surrounding area which is called an involuntary muscle contraction. These involuntary muscle contractions are what twist our bodies into chronic pain, compress our joints degenerating the cartilage surfaces, cause early fatigue due to the drag on the frame and perpetuate the nerve compression in disorders like herniated discs, thoracic outlet syndromes and other compressive disorders. How does the inflammation in the area disappear shutting off this reflex with Essential Somatics to short circuit this protective reflex?
Here's the thing: these protective reflexes - the Landau (Green Light), Startle (Red Light), and Trauma (Galant) - are subcortical and involuntary. Which came first? The inflammation which can create a protective reflex, or the protective reflexive unconsciously experienced in response to stress, injuries, etc.? From a Somatic Educator perspective we would say the latter.
If the inflammation is caused by illness - a virus or bad cold - it's the CNS's way of handling it. It often resolves throughout the healing process. From a Somatic Education perspective, inflammation is a symptom of a deeper issue: Sensory Motor Amnesia, which develops in the brain due to accidents, injuries, repetitive actions, emotional stress and so on. As you describe, over time there is excess drag on our skeleton, compression in the joints, etc. But the question is, what is the ROOT CAUSE of that and how can we resolve that knowing what we know about our CNS, our brain, and the fact that only we live our lives?
How to reverse those reflexive responses? Pandiculation. Pandiculation resets the alpha-gamma feedback loop and thereby the muscle length and function. It resets the sensory motor cortex so that we are aware of what we're sensing, how we're moving, and we're doing, and how we're responding to (and/or habituating to) the events of our lives, whether mental, emotional, or physical. Herniated discs and TOS (with the exception of the latter being the result of an accident/structural issue) are examples of Sensory Motor Amnesia that, with skilled teaching and guidance, can be helped with pandiculation and Clinical Somatic Education.
I hope that helps. Please let me know. I encourage you to read (if you haven't already) Thomas Hanna's book "Somatics." It's brilliant and in it he discusses a lot of the science involved.
@@EssentialSomatics @EssentialSomatics
@EssentialSomatics
1 hour ago
Here is the issue with Thomas Hannas work. He was a philosophy professor and movement theorist. However as you know he died in 1990 and science has evolved since then. In order to know the true way the body is designed so you can learn the best way it should be maintained is to answer these important questions about functions it must perform for activities of daily life. Also, science has caught up to "theories" and your "theories and speculation" already have scientific proof to back up what you say so use this to develop a stronger message to your followers.
When you say stress effects the reflex first, why do you have to say something that is not proven in science when you have a perfect explanation for it in science? Science has proven that stress increases musculoskeltal inflammation
Inflammation in psychiatric disorders: what comes first?
pubmed.ncbi.nlm.nih.gov/29752710/
We all know stress increases inflammation in the body and brain. If a person has no stress and is happy go lucky but eats food that makes their abdomen inflamed dont they have stess, anxiety and mood changes?
What about a person who is really happy no stress and all of a sudden has an accident that renders them unconsious and when they wake up their neck muscles are in hypertone?
We have proof that inflammation causes reflex changes in muscles where the brain contracts surrounding muscles to protect the patient. Unfortunately these contractions cause muscle breakdown leading to more inflammation where the patient spirals into a state of chronic pain
What if a patient is in chronic pain, someone slips them an anti-inflammatory and they feel better? Is it the inflammation or the reflex? Its the inflammation that effects the reflex
So we already know its the inflammation that comes first and the reflex is the response to the inflammation so why fight that?
Here is another thing that I have an issue with in your therapy approach.
You are laying on the ground doing lever movements when the human body performs all essential vital functions that allow us to live in harmony with gravity with the bodies SPRING MECHANISMS.
Here is how we know the body is a SPRING MECHANISM and not only a LEVER MECHANISM.
Function # 1-How does the body absorbs impacts?
At 10,000 steps per day x 365 days per year that is 3,650,000 collisions our body endures per year or over 100,0000,000 impacts by your 30th birthday. How do they explain millions of people around the world running barefoot and actually having less arthritis and aging than those who wear shoes? I became a barefoot runner after making this discovery. What does your pandiculation approach say to do to maintain the spring suspension system of the human foot, the foundation of the body that must live in harmony with gravity?
Function # 2-How does the body recycle energy to prevent early and chronic fatigue?
Doctors know lever mechanisms push with muscles, which burn a lot of energy. With this current method of thinking, it’s impossible for people to run a marathon without running out of energy. How do they do it then? The human body is ultimately efficient when we learn how to load and unload "spring off" the ground with every step we take. How is it that people can have pinched nerves and narrowed arteries and veins from TOS when they have no injury yet a football player can have a violent collision with the shoulder and neck and get up to play again without injury.
Function # 3-How does the body maintain the healthy spaces for joints?
Levers cannot be engineered to open joint spaces. How does the body maintain these joint spaces? Its maintained with spring mechanics. The tension on the spring is dependent on the amount of
Function # 4-How does the body provide spaces for the safe passage of blood vessels and nerves? (For example, carpal tunnel syndrome, herniated discs, thoracic outlet syndrome, and many other conditions caused by compression.)
You advise stretching the lever mechanism by laying on the ground and doing lever motions. By the way after you do these lever stretches do you speculate that some of the inflammation that perpetuatates the hypertonicity that twists the body in pain and compresses the spring mechanism is reduced some how?
Its impossible for any engineer on earth to explain how we perform these four functions with levers. So why do doctors examine us by checking our lever movements? Why do you have followers laying on the ground doing lever motions?
Why do you try to fix the loss of these functions ie recycling of energy - chronic fatigue, chronic pain -bang twist inflammation muscle tension patterns that are documented in science, spring mechanics to maintain joint spaces explaining degenerative joint disease and spring mechanics maintaining healthy spaces and tunnels for the save passage of blood vessels and nerves?
Is a vertebral disc a lever or a spring?
When we walk putting one foot in front of the other is this accomplished by a series of levers or a torsion spring?
Do we absorb impacts from jogging or running with lever systems or spring mechanisms?
This is why approaches based on stretching an INFLAMED BODY with lever stretches on the floor when the problem is we cannot live in harmony with gravity when standing, sitting walking upright? So the Feldenkrais Method and all other lever based stretching an inflamed system on the floor cannot get the patient to true MMI. Its impossible by the laws of nature and physics (living in harmony with gravity) and outdated and should be replaced with approaches that are more logical based on prevailing science.
Why not evolve with new developments in scientific research and understanding? Teach your followers they have lever and spring mechanisms and add spring release treatments to make your approach an approach that truly prepares their bodies to be in perfect harmony with gravity.
Any tips for twisted pelvis?
Yes, definitely. A twisted pelvis is the result of a habituated trauma reflex. What you need to do first, however, is to address the tension in the front and back of your body before you address the muscles of the waist, which, if unevenly contracted, are what twist your pelvis and create discomfort.
You can learn to do this for yourself through our online movement classes (essentialsomatics.com/essential-somatics-online-classes) or working one on one with a skilled Clinical Somatic Educator.
Be well and continue exploring!
Nicely explained. The word "stretching" should be abolished from the vocab. We live in a society addicted to the misleading concepts of "stretching" and "strengthening" as well as the "core"...thank goodness for the various somatic methods.
I thoroughly agree with you! Stretching implies forcing and pulling on yourself. And it simply doesn't work! Somatic Movement is a profound paradigm shift.
@@EssentialSomatics Precisely.
I cannot find any reference to Thomas Hanna using the word pandiculation.
Could you point me to a source?
Thanks
A good article about pandiculation is written by Bertolucci. Here it is: pubmed.ncbi.nlm.nih.gov/21665102/
Thomas Hanna refers to pandiculation in his clinical lectures and refers to the "pandicular response" in his books, Somatics, and The Body of Life.
@@EssentialSomatics thank you
So I should scrap yoga? Also when I have done some pandiculation from videos online on areas with pain I get more pain after but not during, is that normal?
Yoga can be a wonderful method if you stay shy of stretching and learn from a teacher who understands Somatic Movement and what it's like to guide someone to move from the "inside out." Learning from a video can be helpful, yet there are times when you simply can't feel what you can't feel and you don't realize that you're doing something "incorrectly" - or rather, not to your benefit. Maybe you're working too hard or going into your pattern of Sensory Motor Amnesia. Pandiculations should never hurt you or leave you in pain! I would learn Somatic Movements from a qualified and certified Clinical Somatic Educator so you know you're receiving good teaching.
This is why I suggest to everyone to come to Essential Somatics online classes. This is the first time ever that we have offered online classes; it's a golden opportunity to learn from Martha personally so you understand how to help yourself. It will help you use the videos on this channel for effectively as well. Look on the Essential Somatics website under "Services" and find her schedule.
@@EssentialSomatics I got such pain in upper traps just from doing what was in this video I had to take a Tylenol in the end to sleep. My right arm went numb and pain went up to neck into head. I can't find any instructor where I live, there may be one 4 hours from me but she also is a yoga teacher so I thought that contradicted each other. Will look into classes but I have a lousy internet connection living in rural area so never know how it will work or not.
@@EssentialSomatics All yoga I have ever done involved stretching so not sure what left except the meditation side of it.
@@lz8927 You can turn your yoga asanas into pandiculations quite easily. We have quite a few amazing Somatic Yoga teachers who are also Clinical Somatic Educators. They could teach you how to combine what you learn in Essential Somatics with the deep exploration of Yoga. Contact me at info@essentialsomatics.com and I'll be happy to send you a list of recommended teachers who are teaching online.
@@EssentialSomatics tai chi is in keeping with th principles. ( moving yoga)
Why not combine both? Stretching does offer flexibility right? Risking less injury, whilst pendeculation is to relieve pain long term?
Stretching is very different from pandiculation. Stretching invokes the stretch reflex. Pandiculation resets the alpha gamma coactivation feedback loop. Sensory and motor neurons are reset; this doesn't occur with stretching. I suggest coming to some online (or in person) classes and having a comprehensive experience of pandiculation and Somatic Movement.
@@EssentialSomatics yes my point. Pandiculation does all of those things except increase flexibility. So combining the two is best...you can't just neglect stretching. No science behind it, unless you do have some studies.
@@moosic5701 Pandiculation definitely effects flexibility! Again, look to the animals. A tiger has flexibility as does a cat that can jump out of a window and land softly 6 feet down. Read Paul Ingraham's blog (Pain Science) called "Quite a Stretch." Ingraham is known for exhaustively reading the research on a host of issues regarding pain, flexibility, and overall health. Check it out.
@@EssentialSomatics alright great, thanks a lot!!
i have an injury on an ankle that never healed fully (5+ years), its painful and i can easily re sprain. how can i pandiculate that area and regain whatever is it i can regain without it hurting since when i try to gently move it i get to a point where it hurts?
It's important that you learn to connect the movement of your ankle to the center of your body. You can learn to pandiculate the muscles of the lower leg (which move the foot and ankle); we have a good video on this channel that teaches you how to do that. That being said, if you don't address the tension you may be holding in your center - any imbalance between the sides (Trauma reflex), or the back (Green Light reflex), or the front (Red Light reflex) the improvements won't be long-lasting.
Learn to release your center first and then move on to the ankle. The center and periphery are functionally connected and need to work smoothly as a system. I hope that makes sense and is helpful.
@@EssentialSomatics thank you!!!! could you tell me which video you are referring
to on this channel?
@@arcadiansounds2850 It's this one: ruclips.net/video/-eDROvl2P1o/видео.html
IThank you! I think I'll experiment with using pandiculation with my progressive muscle relaxation routine. It could be a marriage made in heaven. :-)
Wonderful! Enjoy your explorations.
👍👍👍👍🦋
Thank you!
the brain is king. if the brain feels threatened (& tells the muscles to tighten to respond to the threat by fleeing or fighting or freezing) = no amount of stretching will support the brain to cease telling the muscles to be tight.
You're absolutely correct! It all goes back to the brain and the central nervous system. Nothing is wrong with the muscle itself; it's the CNS that needs reeducation.
@@EssentialSomatics it’s a challenging task to train the brain that i am safe and i don’t need to be aroused in threat response mode :( i love how Peter Levine and also Ray Castellino (somatic pre peri natal psychology) have offered support in this field to integrate the bound survival energy
My dog pandiculates daily
Haha, I'll bet he does. Animals pandiculate quite a lot during the day.
in other words ... its NATURAL, so trust your body's wisdom
Exactly! Animals pandiculate - they don't stretch - and they're always in control of their sensory motor system.
I'd like to buy your audio cd but I'm not in the US. Can I download the audio please.
You can find our products on the Essential Somatics website store!
@@EssentialSomatics I can't find an mp3 download, only cd.
@@alisonjane5364 All of our products are available in both Download and DVD format. If you don't see it immediately, continue scrolling down the store page.
Pandiculation has it's uses but your description of stretching sounds like you don't know how to do it correctly. You absolutely need to pay attention and concentrate while stretching in order for it to work along with deep breathing. For some, pandiculation can cause more problems and knots like for instance someone who needs myofacial release. I just found it distasteful and dangerous to basically say that nobody should every be stretching.
Thanks for your comment. The stretching I speak to, which is still extremely common, has been effectively (read Paul Ingraham's well done article about it) debunked as a method for re-educating muscles and reducing CNS tension. I did myofascial release (as well as other bodywork, throughout 25 years) as well. I appreciate the benefits of bodywork. For those with Sensory Motor Amnesia and the recurring feedback loop of CNS-level tension, Somatic Education and pandiculation - an "inside out" approach to functional re-education - has shown long term benefits. I like to ask the question, "why do animals pandiculate?" Because this reflex action pattern is in their brains; it keeps their muscular system ready for action at all times. This does not take away the benefits of myofascial release, if that's what you enjoy. Working with the brain's natural reflex patterns is a way to offer people something they can do for themselves so they can become self-sensing, self-regulating, and self-correcting.
Very long!!😫🙈 can u summarize the gist?! Plzzzzz
While the video is long the information is worth listening to. Here's the summary:
Static stretching is when you try to lengthen a muscle by pulling on it and holding it. This doesn't work.
Pandiculation is what animals do: it's a contraction INTO the tension of the muscle (which mobilizes the entire system and "wakes up" the brain to sense the muscles), followed by a slow, controlled release, and a complete letting go. Watch your cat or dog and see what they do. They don't stretch, but they're in control of their bodies and movement. I hope this helps.
Why stretching (especially the passive or so called "static stretching") is still taught as a foundational practice in fitness and sports courses and certifications around the world?!?? It is more harmful than beneficial!!!!
I really don't know why stretching is still taught. Myths die hard, perhaps - and old habits take time to break. Just share this with everyone you know and slowly, but surely, we can change minds together. Happy New Year!
@@EssentialSomatics yes, thank you. Happy New Year! 🤗
Generaly good info but Martha is not really talking about stretching. What people do on a street corner when they jog is NOT stretching. For 30 + years doing martial arts I would always tense antagonistic muscles first and then ACTIVELY stretch the muscle I wanted to work on and believe me in those who are serious about training the brain is constantly involved in the process.. Now for an example how stretching can be active and passive at the same time and can be superior to pandiculation. Sit with your palms in prayer position, we will try to stretch our wrists to the left and right to keep it simple. If you just pandiculate you press your palms together to create initial tension and then melt on the side you want to stretch .All good but by just this your relaxing wrist is not going to bent much at all .Now , from prayer position press with your left palm to the right slowly but strongly and as far as it goes .By involving your mind in the process one actively stretch with the left hand while passively letting all the tension go from the right palm and wrist - perfect stretch
Thank you for sharing your views on this. I'm a bit confused by your comment about joggers?
Look to the animals. They never stretch. They pandiculate because it's an involuntary brainstem reflex that resets the muscular system. Babies pandiculate upon waking and we pandiculate every time we yawn. The brain and one's attention to what one is doing while pandiculating makes an enormous difference, as you mentioned.
@@EssentialSomatics Hi ,when I was talking about joggers I was referring for instance to a custom of performing some kind of motion as in calf stretching and such in order not to let the body cool down while waiting for the light to change for example. Usually this movement does not involve much brain attention. Most times it is performed sort of automatically and there is nothing wrong with it but real .proper stretching in my opinion engages the mind in a great way, One can actually turn stretching into a meditation and I for instance have created whole qigong set based on combination of pandiculation and active stretching.All I am saying one can increase the benefits by combining the two when possible
You remind me of Carole king