Somatic exercise is a mindful movement practice designed to help you develop a deeper awareness of your body. Unlike traditional exercise, it emphasizes internal physical insight over external accomplishments.
Dr. Clayton Skaggs, licensed chiropractor and CEO of the Central Institute for Human Performance, Missouri, USA, explains that somatic exercises encourage slow, deliberate actions that help re-educate your nervous system to recognize and release habitual stress.
He says: “Unlike traditional forms of exercise that target strength, endurance or physical appearance, somatic exercises prioritize the quality of movement and internal feedback – making them a unique approach to promoting overall well-being.”
Nelin Krull, registered physical therapist, Toronto, Canada, says somatic exercises focus on what you feel in your body as you experience it.
“‘Somatic’ refers to a mindfulness practice that encourages developing the mind-body connection,” she says. “The philosophy behind somatics rests on a simple idea – you need to feel things to heal them. Feeling rather than thinking allows us to ground into our body and be more aware of its needs.”
Through slow, conscious movement, somatic exercise incorporates a variety of techniques to increase your awareness of your body’s internal signals. This usually requires minimal equipment, such as a comfortable mat or chair.
According to Scaggs, these techniques may include:
“Different styles—such as the Feldenkrais method, Hanna Somatics, the Alexander Technique, and body-mind centering—offer different approaches to increasing movement awareness,” he says. “Yet they all share the common goal of improving the way you understand and control your body.”
Krull explains that the core of somatic exercise is learning to listen to your body while you move—accepting its messages with acceptance rather than judgment.
Tai chi is an example of a somatic exercise that embodies the basic principles of somatic movement.
“The actual exercise can be anything from lifting weights to doing yoga or dancing to your favorite song in your kitchen,” she explains. “There is a growing trend in the fitness world and on social media to do physical hip exercises or stretches to release accumulated trauma in your hips or for weight loss.
“Based on this, there is great benefit from incorporating mindfulness into these hip exercises. However, in the spirit of respecting what your body needs, you cannot force emotions. Nor can you force the weight to fall off of you.”
Some people find that physical exercises help them with certain health problems – such as chronic stress and movement disorders.
Scaggs says: “They are often used to reduce long-term conditions such as back pain, fibromyalgia, and tension headaches by gently relieving physical stress and improving motor control.”
However, he cautions that limited research and subjective reporting support their effectiveness in enhancing posture, reducing pain, and improving well-being, but they should be included as part of a comprehensive treatment plan.
“It is important to recognize that while many people have experienced significant improvements, somatic exercises are most effective when combined with other therapeutic approaches,” he says. “They should not be relied upon as the sole treatment.
“The most valuable aspects of somatic practice are sensory and self-awareness. The slower you move, the more you will feel. The more you feel, the more you will learn. The more you learn, the better you will move.”
People who practice physical exercise may experience heightened emotions during or after a session. This emotional release is often a natural response as the body releases stored stress and reconnects with deeply buried sensations or memories.
Krull explains that when trauma is stored in the body, the mind often subconsciously dissociates from those areas as a protective mechanism. This distancing takes the focus away from the physical areas where the trauma resides, creating a disconnect between mind and body.
“Somatics consciously draws attention to the area of your body that you’re working on, and it can bring up emotions that were stored with that trauma,” she says. “Emotions that maybe we weren’t allowed to feel – or we weren’t able to feel – at the time of trauma can now have a channel to be released in a safe place.”
Scaggs says these emotional reactions are a positive part of your journey toward greater self-awareness and relaxation.
He describes, “Most first-person experiences through somatic practices are exciting because they lead many patients and clients to an understanding of their issues.” “Physical exercise is a valuable asset for people to understand that they have control over their body and pain.”
How often you practice body exercises depends on your personal needs, goals, and what feels right for your body.
Scaggs offers the following recommendations:
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initial – Start with short sessions of 10-20 minutes two to three times per week. As your comfort and physical awareness increase, gradually increase the duration and frequency.
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experienced practitioner – Consider incorporating somatic exercise into your daily routine to maintain and deepen your connection with body awareness.
Krull says: “When it comes to frequency, unless you’re forcing something, you’re unlikely to be harmed. Any program or protocol that specifies a regimen that doesn’t feel right for your body should be used with caution.”
For some people, somatic exercise is more than just an activity practice – it represents a shift in how health care connects to the human body. By developing awareness and listening to your body, somatic practitioners believe that becoming more attuned can help manage and recognize health issues such as chronic diseases and trauma by recognizing subtle changes within the body.
However, somatic exercise should not take the place of traditional medical care. It is important to avoid self-diagnosis and always consult qualified healthcare providers for your individual medical needs.
