Somatic Exercise: Releasing Stress Through Movement

If you have ever felt physically exhausted but mentally wired, or if you carry chronic tension in your shoulders despite regular massages, your nervous system might be stuck in a stress response. Traditional exercise often focuses on how your body looks or how much weight you can lift. Somatic exercise is different. It focuses entirely on how your body feels from the inside.

This gentle practice is gaining significant attention for its ability to treat chronic pain and regulate the nervous system. Unlike high-intensity interval training (HIIT) or running, somatics does not spike your cortisol levels. Instead, it uses slow, deliberate movements to teach your brain how to release tight muscles that have “forgotten” how to relax.

Understanding Somatic Movement and the Nervous System

Somatic exercise is based on the principle of interoception. This is the ability to perceive sensations from inside your body. The practice stems from the work of Thomas Hanna, who coined the term “somatic education” in the 1970s. Hanna identified a condition he called Sensory Motor Amnesia (SMA).

SMA occurs when your muscles stay chronically contracted because of stress, injury, or repetitive movements (like sitting at a computer for eight hours a day). Over time, your brain accepts this tightness as the new “normal” and forgets how to lengthen those muscles completely.

When you perform somatic exercises, you engage the parasympathetic nervous system. This is the “rest and digest” mode that counteracts the “fight or flight” response. By slowly engaging and then releasing muscles, you rewrite the neural pathways between your brain and your body, effectively telling your nervous system that it is safe to let go.

The Science of "Pandiculation" vs. Stretching

Most people try to fix tight muscles with static stretching. You might pull your arm across your chest or touch your toes and hold the position. However, static stretching can sometimes trigger a stretch reflex, where the muscle actually contracts to protect itself from being pulled too far.

Somatic exercise uses a different technique called pandiculation. If you have ever watched a cat or dog wake up, you have seen this in action. They do not just stretch; they contract their muscles tightly first, then slowly lengthen them, and finally relax completely.

Pandiculation involves three steps:

  1. Contraction: You voluntarily contract a muscle group more than it is already tight. This wakes up the brain’s control over that area.
  2. Slow Release: You lengthen the muscle with extreme slowness and control. This is the learning phase for your brain.
  3. Complete Relaxation: You let the muscle go entirely.

This process resets the resting length of the muscle, providing longer-lasting relief than traditional stretching.

The Connection to Stored Trauma

Leading trauma experts, such as Dr. Peter Levine (founder of Somatic Experiencing) and Dr. Bessel van der Kolk (author of The Body Keeps the Score), have long argued that trauma is not just a psychological event. It is physiological.

When animals in the wild escape a predator, they often shake or tremble to discharge the massive amount of energy mobilized for their escape. Humans, however, tend to suppress these physical reactions. We “hold it together.” This suppressed energy can get trapped in the body, particularly in the psoas muscle (the deep hip flexor often called the “muscle of the soul”), the jaw, and the pelvic floor.

Somatic exercises provide a safe way to complete this stress cycle. By moving through these areas mindfully, many practitioners report emotional releases—such as crying or sudden relief—alongside physical relaxation.

3 Essential Somatic Movements to Try

You can perform these movements on a yoga mat or a carpeted floor. The goal is not exertion; if you are sweating or shaking from effort, you are pushing too hard.

1. The Arch and Flatten (Somatic Crunch)

This is the foundational movement of Hanna Somatics. It specifically targets the lower back and abdominals to release the back muscles.

  • The Setup: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands behind your head or rest them by your sides.
  • The Movement: Inhale and gently arch your lower back, lifting your waist off the floor while pressing your tailbone down. This contracts the lower back muscles.
  • The Release: Exhale slowly. Allow your back to flatten against the floor. Do not force it; just let the tension melt away until your spine is neutral.
  • Repetitions: Repeat this 5 to 10 times, moving as slowly as possible on the release.

2. The Side Bend (Releasing the Obliques)

This movement addresses tightness in the waist and hips, which often contributes to an uneven gait or one-sided hip pain.

  • The Setup: Lie on your left side with your head resting on your left arm (like a pillow). Bend your knees at a 90-degree angle.
  • The Movement: Reach your right arm over your head, resting it on your left ear. Lift your right foot and your head simultaneously, aiming to bring them toward each other. You should feel the muscles on the right side of your waist contract.
  • The Release: Very slowly lower your head and foot back down. Imagine your waist lengthening like an accordion opening up.
  • Repetitions: Do 5 repetitions on the left side, then roll over and repeat on the right side.

3. The Washrag (Spinal Rotation)

This movement helps release tension along the entire length of the spine and coordinates the hips and shoulders.

  • The Setup: Lie on your back with knees bent and feet flat. Open your arms out to the sides in a ’T’ shape.
  • The Movement: Slowly lower both knees to the right while turning your head to the left. Your body is twisting like a wringing washrag.
  • The Release: Slowly bring your knees and head back to the center. Pause to feel your back resting flat.
  • The Twist: Now lower your knees to the left and turn your head to the right.
  • Repetitions: Alternate sides for 10 to 12 slow repetitions.

Incorporating Somatics into Your Life

You do not need an expensive gym membership to start. Popular online resources like The Workout Witch (Liz Tenuto) offer specialized 30-day courses focusing on hip release and nervous system regulation. Apps like Somatic also provide guided daily sessions.

Because these exercises are low-impact, they are safe to do daily. Many people find the best time to practice is:

  • First thing in the morning: To remove stiffness from sleep.
  • Right before bed: To downregulate the nervous system for better sleep quality.
  • After work: To transition from a high-stress work mode to a relaxed home mode.

The key to success is consistency and attention. You cannot do these exercises while scrolling on your phone or watching TV. You must pay attention to the internal sensation of the movement for the brain to learn the new pattern.

Frequently Asked Questions

Can somatic exercise replace cardio or strength training? No, somatic exercise serves a different purpose. It is designed for nervous system regulation, pain relief, and mobility. For cardiovascular health and muscle building, you should still incorporate activities like walking, lifting weights, or swimming. Somatics makes a great warm-up or cool-down for these activities.

How long does it take to see results? Many people feel immediate relief from tension after a single 15-minute session. However, retraining the brain to correct chronic posture habits usually takes consistent practice over 3 to 4 weeks.

Is somatic exercise safe for back pain? Generally, yes. Because you are the one controlling the intensity and range of motion, it is considered very safe for back pain sufferers. However, if you have a recent injury or severe disc issues, you should consult your doctor or a physical therapist before starting.

Why do I feel emotional during these exercises? This is a common reaction known as an emotional release. When you relax deep core muscles like the psoas, you may release tension that was physically bracing against emotional stress. It is normal to feel sudden sadness, relief, or even irritation. Allow the feelings to pass without judgment.