Thank you so much for your videos, you demonstrate and explain the movements so well, wonderful teaching skills. I’m in Sydney Australia, I’m going to try to find a teacher here, my body is screaming for reconnection, my self is longing to become re-embodied after decades of stress, tension, numbness, trauma, abuse from self and others, and living in my head to avoid feeling all that. This somatic approach really resonates with me, as do other bodywork practices. Out of the head into the body. Thank you again for your teaching.
Hi Megan, I'm so glad you're enjoying these videos. A somatic approach to movement prepares you to move more vigorously and it's powerful for releasing old built-up tension that comes from trauma and stress. I think of it as "emptying your cup" every day so you can be more present to yourself and those around you. I am teaching online classes every week. See the Essential Somatics website for my (Martha Peterson) teaching schedule. We also have wonderful teachers in Australia; they're listed on the site. We have teachers in Melbourne, Adelaide, and Cairns. If you'd like a recommendation email info@essentialsomatics.com.
I'm so glad these tips have helped you! I discovered these through my own practice and by sensing where the movement wasn't as spacious as I knew it should be. That's SMA. Use these tips and keep exploring!
Somatic Movement is wonderful for fibromyalgia; pandiculation resets the brain to muscle connection. My only suggestion to you is "less is more." Be gentle with yourself. In fact, you could even benefit from finding a practitioner to guide you in order to learn more, release more, and restore your sense of independence and comfort. You can find a practitioner on our Find a Practitioner page: essentialsomatics.com/find-clinical-somatics-practitioners
Thank you very much!!! I'm in the process of learning all about this and you explain it well. I'm going to be saving your video so that I can practice this more often. Blessings!
Thanks, Paul! Check out the updated version of this video as well. I hope you're still doing your practice and finding more freedom in your movement and your life!
With scoliosis you really need to move in a smaller range of motion. Less is more... You have to play with your own particular curves and explore; I can't say that I know what is right for you and which side to focus on more. You'll focus in a different way on each curve. I recommend contacting Laura M. Gates (google her and add "Somatics" to the search). She's Essential Somatics' resident scoliosis expert!
Was trying the movement at 4:45 in this video, but I have a shoulder tendon issue and raising my arm perpendicular with the shoulder (or above it) is quite painful (both during, and long after the movement). Is there a modification I can try, or do you think I should avoid the movement altogether?
I recommend looking at the new video of these tips. You can find the link above in the description. Yes, there's always a modification for any Somatic Movement. I have a wonderful modification in my book, Move Without Pain. You don't need to lift your arm at all. You can easily keep the hand and elbow on the floor and lift your head and opposite leg. The point of the movement is to pandiculate the back muscles and help you restore your ability to contract the back of your body, release the front, and slowly return to neutral. This exploration teaches the back muscles to relax when they're no longer needed for an action as it reduces excess muscle tension. Whenever you work into pain (like forcing yourself to lift your arm) it distracts the brain from sensing. Modify it and sense the center of your body and how your upper and lower body are connected from top to bottom. Thanks for your comment!
Martha i like the way you're students have modified the movements. i too have i fairly new shoulder issue we are working on with the "ribcage", hip, spine that's not quite resolved , yet.
No, it doesn't have to stay "pinned" to the ground. You can try it that way and you'll find that it creates some strain. The back lift approximates what happens when we walk: one shoulder and the opposite leg move together. The front lets go as the back contracts. Remember to pandiculate this movement slowly: contracting INTO the tension (inhaling and lifting up - the back muscles contract), slowly and smoothly releasing - don't hold your breath! - then completely letting go to give your brain time to integrate.
What's important is to figure out for yourself (since it's your body/brain that has taught your muscles to get out of balance) is which reflex(es) you're stuck in. What either happened to you or what are you DOING every day to create pain in those specific areas. You can do a lot of Somatic Movements and keep going back to the same dysfunctional patterns. The basic movements - from arch and flatten, arch and curl, back lift, cross lateral arch and curl and washrag - are all great for learning to release tight muscles in the scapula and near the spine. The Pain-Free Neck and Shoulders DVD is great for...tight neck and shoulder muscles and the way they connect into the rest of the body. I also recommend that you attend a Fundamentals Immersion course (2 days, life long learning, and they're taught all over the world) and/or work one on one with a skilled Clinical Somatic Educator so you can figure out your pain once and for all. You can find locations/dates for the Fundamentals on the Essential Somatics website and a skilled practitioner under the "Find a Practitioner" page in the ES website. Be well and thanks for your question.
Ideally your doctor will have advised you as to what kind of movements you should avoid. Flexion of the spine is one movement that I understand should be avoided in the extreme. That being said, when you sit down in the toilet or bend to get into your car you are functionally bending (flexing) your spine, but only as much as is necessary to perform those actions. That’s all to say, be mindful. When you learn to reduce habituated tension that is preventing you from moving well you can do more of the one thing that helps osteoporosis and osteopenia: strengthen. I hope this helps!
Somatic Movement is similar, yet different from Yoga Therapy. We have quite a few yoga therapists who are certified in Essential Somatics Movement and they combine what they know in both modalities in a very wonderful way.
Hi I’ve been practising the recalibration of pelvis by doing the tipping of pelvis both ways as per your video, I get a lot niggly in my pelvis doing this maybe I should do this movement really small and slow. The most interesting thing I noticed is that even in my imagination I struggle to tip my pelvis to the left where I’ve had injuries. Would this be normal? Thanks
Yes, this would be normal. Notice as well whether you're allowing your ribs to soften and expand as you arch and tip your pelvis to the injured side. What would you need to do to make it super comfortable? That's your exploration! :)
great tip on doing this whith back on the floor. Do you know how you would translate this to stretch the body while laying on your side in a diagonal fashion to target the back. The purpose would be to stretch from head to toe with a focus on the middle abdominal area around the lower ribs. Be great if you could show this - thanks.
I don't have that particular DVD, I'll have a search to see if it's been detailed elsewhere otherwise will get the DVD, which I've been meaning to get anyway, now I have a reason to, thanks
I was trying to release my hip, but, my hip is still, irritated I have an old injury that left me with a slight ache in my left hip, and still have irritated pain with the hip remains, Hurts most when use it allot running. walking doing many somatic movements . Shoulder is bitter, now, but, hipnot so..... What do you think, Marthag
Thanks so much! SMA is so universal that I'm not surprised that the tips in this video mirror your own experience. Use the tips and you may even find more tips for yourself that make a difference in your practice.
So with arch and flatten what you are saying is that you have to look at one side in the beginning if you start with the arch? My problem with the backlift is is that I afterwards have more tension in my neck ( all the way from my upper trapezius till my ear and the base of my skull) Am i doing something wrong? Thanks!
We have an updated version of this video that I suggest you look at. It may be clearer in its instructions. A habituated trauma reflex makes it difficult (or impossible) to do arch and flatten evenly. Learning to recalibrate your pelvis by doing more of what your brain is already doing. That's what you do when you arch into the side that is slightly heavier. We teach this in our online classes; I highly recommend coming to class in order to learn more. With the back lift, tension in the neck is a good indicator of where your sensory motor amnesia is. Consider babies when they lift their big heads and LET GO of the fronts of their bodies. Notice whether, as you gently lift your head and open your chest: are you bracing with your front? Do your ribs open easily in the front? Are you shrugging your shoulders rather than sensing your back muscles? Are you working too hard and going beyond your comfort range? And ultimately...what are you NOT letting go of in the front that could make the movement easier? Ultimately, your head is attached to your spine; the more sensation and control you have through your back muscles, the more comfortable your neck will be. I hope this helps!
Thank you so much for your videos, you demonstrate and explain the movements so well, wonderful teaching skills. I’m in Sydney Australia, I’m going to try to find a teacher here, my body is screaming for reconnection, my self is longing to become re-embodied after decades of stress, tension, numbness, trauma, abuse from self and others, and living in my head to avoid feeling all that. This somatic approach really resonates with me, as do other bodywork practices. Out of the head into the body. Thank you again for your teaching.
Hi Megan,
I'm so glad you're enjoying these videos. A somatic approach to movement prepares you to move more vigorously and it's powerful for releasing old built-up tension that comes from trauma and stress. I think of it as "emptying your cup" every day so you can be more present to yourself and those around you.
I am teaching online classes every week. See the Essential Somatics website for my (Martha Peterson) teaching schedule. We also have wonderful teachers in Australia; they're listed on the site. We have teachers in Melbourne, Adelaide, and Cairns. If you'd like a recommendation email info@essentialsomatics.com.
Super helpful!!! I did a Somatics workshop but really needed your tips in spite of it due to my trauma reflex. Thank you so much!
I'm so glad these tips have helped you! I discovered these through my own practice and by sensing where the movement wasn't as spacious as I knew it should be. That's SMA. Use these tips and keep exploring!
Thanks Martha. Somatic exercise is much safer than stretching for Fibromyalgia patients though it doesn't heal.
Somatic Movement is wonderful for fibromyalgia; pandiculation resets the brain to muscle connection. My only suggestion to you is "less is more." Be gentle with yourself. In fact, you could even benefit from finding a practitioner to guide you in order to learn more, release more, and restore your sense of independence and comfort. You can find a practitioner on our Find a Practitioner page: essentialsomatics.com/find-clinical-somatics-practitioners
Thank you very much!!! I'm in the process of learning all about this and you explain it well. I'm going to be saving your video so that I can practice this more often. Blessings!
Thank you so much!
Great video! Lots of great tips to practice and ponder. Thank you!
Thanks so much. I'm glad you're finding them useful.
You're very welcome!!
Great stuff as always Martha.
Thanks, Paul! Check out the updated version of this video as well. I hope you're still doing your practice and finding more freedom in your movement and your life!
Great tips, they are good excises for scoliosis. Should side bend and back lift be more focus on convex side or concave side?
With scoliosis you really need to move in a smaller range of motion. Less is more...
You have to play with your own particular curves and explore; I can't say that I know what is right for you and which side to focus on more. You'll focus in a different way on each curve. I recommend contacting Laura M. Gates (google her and add "Somatics" to the search). She's Essential Somatics' resident scoliosis expert!
thank you can understand so much about the body and helping it to repair.
You're very welcome!
Thank you 🙏
You’re so welcome!
Thank you
You're so welcome!
I love your work - really helpful stuff!!
Thanks so much! Look for the updated version of this in January!
Essential Somatics how do I find the updated, I want to do the most beneficial movment
Was trying the movement at 4:45 in this video, but I have a shoulder tendon issue and raising my arm perpendicular with the shoulder (or above it) is quite painful (both during, and long after the movement). Is there a modification I can try, or do you think I should avoid the movement altogether?
I recommend looking at the new video of these tips. You can find the link above in the description.
Yes, there's always a modification for any Somatic Movement. I have a wonderful modification in my book, Move Without Pain. You don't need to lift your arm at all. You can easily keep the hand and elbow on the floor and lift your head and opposite leg. The point of the movement is to pandiculate the back muscles and help you restore your ability to contract the back of your body, release the front, and slowly return to neutral. This exploration teaches the back muscles to relax when they're no longer needed for an action as it reduces excess muscle tension.
Whenever you work into pain (like forcing yourself to lift your arm) it distracts the brain from sensing. Modify it and sense the center of your body and how your upper and lower body are connected from top to bottom.
Thanks for your comment!
Martha i like the way you're students have modified the movements.
i too have i fairly new shoulder issue we are working on with the "ribcage", hip, spine that's not quite resolved , yet.
Thanks, this is going to help me a lot!
Wonderful!! Thanks so much.
does the other shoulder have to be on the ground - if i lift up the other one?
No, it doesn't have to stay "pinned" to the ground. You can try it that way and you'll find that it creates some strain. The back lift approximates what happens when we walk: one shoulder and the opposite leg move together. The front lets go as the back contracts. Remember to pandiculate this movement slowly: contracting INTO the tension (inhaling and lifting up - the back muscles contract), slowly and smoothly releasing - don't hold your breath! - then completely letting go to give your brain time to integrate.
@@EssentialSomatics thank you
@@frederikmonsch1954 You're very welcome!
Thank you....🌻
You're very welcome!
Which somatics exercises are helpful for pain between right scapula and spine?
What's important is to figure out for yourself (since it's your body/brain that has taught your muscles to get out of balance) is which reflex(es) you're stuck in. What either happened to you or what are you DOING every day to create pain in those specific areas. You can do a lot of Somatic Movements and keep going back to the same dysfunctional patterns.
The basic movements - from arch and flatten, arch and curl, back lift, cross lateral arch and curl and washrag - are all great for learning to release tight muscles in the scapula and near the spine. The Pain-Free Neck and Shoulders DVD is great for...tight neck and shoulder muscles and the way they connect into the rest of the body.
I also recommend that you attend a Fundamentals Immersion course (2 days, life long learning, and they're taught all over the world) and/or work one on one with a skilled Clinical Somatic Educator so you can figure out your pain once and for all. You can find locations/dates for the Fundamentals on the Essential Somatics website and a skilled practitioner under the "Find a Practitioner" page in the ES website. Be well and thanks for your question.
Thank you , you explaining of these exercise are so much better than lawrence's (who i really like)
Thank you so much. I'm glad you're enjoying these movements. Consider coming to some of our online classes and learning even more!
Should any of the essential somatics exercises be avoided with a diagnosis of osteoporosis or osteopenia?
Ideally your doctor will have advised you as to what kind of movements you should avoid. Flexion of the spine is one movement that I understand should be avoided in the extreme. That being said, when you sit down in the toilet or bend to get into your car you are functionally bending (flexing) your spine, but only as much as is necessary to perform those actions.
That’s all to say, be mindful. When you learn to reduce habituated tension that is preventing you from moving well you can do more of the one thing that helps osteoporosis and osteopenia: strengthen.
I hope this helps!
SOMATICS IS YOGA THERAPY AT ITS BEST 🌺✌🏾💚🌺
Somatic Movement is similar, yet different from Yoga Therapy. We have quite a few yoga therapists who are certified in Essential Somatics Movement and they combine what they know in both modalities in a very wonderful way.
Hi
I’ve been practising the recalibration of pelvis by doing the tipping of pelvis both ways as per your video, I get a lot niggly in my pelvis doing this maybe I should do this movement really small and slow.
The most interesting thing I noticed is that even in my imagination I struggle to tip my pelvis to the left where I’ve had injuries. Would this be normal? Thanks
Yes, this would be normal. Notice as well whether you're allowing your ribs to soften and expand as you arch and tip your pelvis to the injured side. What would you need to do to make it super comfortable? That's your exploration! :)
great tip on doing this whith back on the floor. Do you know how you would translate this to stretch the body while laying on your side in a diagonal fashion to target the back. The purpose would be to stretch from head to toe with a focus on the middle abdominal area around the lower ribs. Be great if you could show this - thanks.
I don't have that particular DVD, I'll have a search to see if it's been detailed elsewhere otherwise will get the DVD, which I've been meaning to get anyway, now I have a reason to, thanks
I was trying to release my hip, but, my hip is still, irritated
I have an old injury that left me with a slight ache in my left hip, and still have irritated pain with the hip remains,
Hurts most when use it allot running. walking doing many somatic movements .
Shoulder is bitter, now, but, hipnot so.....
What do you think, Marthag
Martha Peterson .I understand, I don't
Know how to explain
I liked the reminder of the different moves.
Martha
Thanks so much! SMA is so universal that I'm not surprised that the tips in this video mirror your own experience. Use the tips and you may even find more tips for yourself that make a difference in your practice.
So with arch and flatten what you are saying is that you have to look at one side in the beginning if you start with the arch?
My problem with the backlift is is that I afterwards have more tension in my neck ( all the way from my upper trapezius till my ear and the base of my skull) Am i doing something wrong?
Thanks!
We have an updated version of this video that I suggest you look at. It may be clearer in its instructions.
A habituated trauma reflex makes it difficult (or impossible) to do arch and flatten evenly. Learning to recalibrate your pelvis by doing more of what your brain is already doing. That's what you do when you arch into the side that is slightly heavier. We teach this in our online classes; I highly recommend coming to class in order to learn more.
With the back lift, tension in the neck is a good indicator of where your sensory motor amnesia is. Consider babies when they lift their big heads and LET GO of the fronts of their bodies. Notice whether, as you gently lift your head and open your chest: are you bracing with your front? Do your ribs open easily in the front? Are you shrugging your shoulders rather than sensing your back muscles? Are you working too hard and going beyond your comfort range? And ultimately...what are you NOT letting go of in the front that could make the movement easier?
Ultimately, your head is attached to your spine; the more sensation and control you have through your back muscles, the more comfortable your neck will be. I hope this helps!
❤❤❤❤❤❤🙏🥰
So glad you're finding this helpful!