What are Somatic Exercises?

Somatic exercises are a form of movement therapy that focuses on internal physical perception and experience, rather than external appearance or performance. The word “somatic” derives from the Greek soma, meaning “body,” and somatic practices are rooted in the principle that the mind and body are not separate but are part of one integrated system. These exercises aim to bring awareness to habitual patterns of tension and movement, helping individuals retrain their nervous systems to foster ease, fluidity, and control.

 

 

Understanding Somatic Awareness

 

At its core, somatic work begins with awareness. Unlike traditional fitness routines that emphasize repetition, strength, or endurance, somatic exercises prioritize how the body feels during movement. They typically involve slow, deliberate actions performed with full attention. By tuning into subtle sensations, individuals can detect and release patterns of chronic tension—often developed in response to stress, trauma, or ingrained posture.

 

This emphasis on inner experience allows somatic practices to work on a neurological level. The exercises essentially help the brain “re-map” the way the body moves and feels, a process sometimes referred to as neuromuscular reeducation.

 

Origins and Influences

 

Somatic exercises draw from a wide range of traditions and disciplines, both Eastern and Western. These include:

 

• Feldenkrais Method – Created by Moshé Feldenkrais, this approach emphasizes gentle movements and mindfulness to improve physical functioning.
  
  

• Alexander Technique – A practice that focuses on posture and movement patterns to relieve tension and promote efficient body use.
  
  

• Hanna Somatics – Developed by Thomas Hanna, this method is particularly focused on relieving muscle tightness through slow, conscious movement.
  
  

• Body-Mind Centering – Founded by Bonnie Bainbridge Cohen, this practice incorporates anatomical knowledge with movement exploration.
  
  

• Yoga and Tai Chi – While not always categorized strictly as somatic, these practices encourage body awareness and mindful movement.

 

These modalities all share the core belief that cultivating bodily awareness can transform the way people move, feel, and live.

 

How Somatic Exercises Work

 

Somatic exercises often begin with lying down, sitting, or gently standing to reduce the impact of gravity and external effort. From this neutral space, an individual might be guided through a series of slow, focused movements such as:

 

• Rotating the hips gently while lying on the floor

• Slowly turning the head from side to side, noticing asymmetries

• Contracting and releasing different muscle groups while maintaining awareness of breath

• Rolling from one side of the body to the other with mindful control

 

A key concept in somatic practice is pandiculation—a natural movement similar to the stretch-and-yawn motion you do when waking up. Unlike stretching, pandiculation involves a conscious contraction followed by a slow release and full relaxation, helping to reset muscle length and tone.

 

Through repetition of these mindful motions, the brain begins to build new neuromuscular pathways. Over time, individuals may find their posture improves, their range of motion increases, and their chronic tension diminishes—not because of forced effort, but because their brains have learned more efficient ways to inhabit the body.

 

Benefits of Somatic Exercises

 

The potential benefits of somatic work are both physical and psychological:

 

• Pain Relief: Especially for back, neck, and joint pain caused by muscular tension.
  
  

• Improved Mobility: Many people report feeling lighter, looser, and more balanced.
  
  

• Stress Reduction: The slow, mindful nature of the work helps activate the parasympathetic nervous system, promoting deep relaxation.
  
  

• Emotional Release: Trauma and stress are often “stored” in the body; somatic work can gently bring this to awareness.
  
  

• Posture and Movement Efficiency: Habitual slouching or bracing patterns are replaced by more natural alignment and movement strategies.

 

These exercises are generally accessible to people of all ages and physical abilities. Since there is little to no physical strain involved, they can be particularly helpful for older adults, individuals recovering from injury, or anyone living with chronic pain or stress.

 

Somatic Practice in Daily Life

 

One of the most empowering aspects of somatic exercise is that the awareness cultivated during practice doesn’t stay on the mat—it carries over into everyday movement. You might find yourself walking more fluidly, sitting with greater ease, or recognizing and releasing tension as it arises during the day.

 

In essence, somatic movement turns everyday motion—walking, sitting, reaching—into opportunities for greater connection with the self. Rather than “fixing” the body from the outside, somatic practices allow change to arise from within.

 

Final Thoughts

 

Somatic exercises offer a gentle, effective pathway to reclaiming comfort, agency, and awareness in the body. They're not about burning calories or sculpting physiques—they're about listening, sensing, and relearning the art of moving with grace and ease. In a world that often demands disconnection from our bodies, this work can be quietly radical.