We’ve all been there—caught up in the grind of daily life, where the stresses just pile up like dishes in the sink, and before you know it, your body feels stiff, tense, and like it’s carrying the weight of the world. I know that feeling all too well, and if you’re anything like me, you’ve probably searched for ways to unwind that aren’t just a temporary fix. That’s where somatic exercises come into play—a little-known gem that has totally shifted how I handle tension in my body. If you’ve never heard of somatic exercise, stick with me, because this could be a game changer for you too.
What are Somatic Exercises?
Let me break it down as simply as possible. Somatic exercises are slow, mindful movements that help you reconnect with your body. “Somatic” comes from the Greek word soma, which means “living body.” It’s all about becoming aware of the physical sensations and signals your body sends, especially when you’re stressed or holding tension. Rather than stretching or powering through pain, somatic exercises guide you to move in a way that releases built-up tension and restores natural movement patterns.
The beauty of somatic exercises is that they’re not about pushing yourself to some extreme like in a hardcore workout, nor are they about forcing your body into awkward yoga positions. Instead, they focus on gentle, flowing movements that work with your body, not against it. It’s almost like giving your body permission to feel safe enough to let go of the tension it’s been holding onto.
Why Does Tension Build Up Anyway?
Good question. Our bodies are wired to hold onto tension as a way of protecting us—it’s part of that fight-or-flight response. When we’re stressed, anxious, or even when we’ve been in the same position for hours (hello, desk work!), our muscles tighten up. It’s like our bodies go on high alert, ready for action. But here’s the catch: if you don’t release that tension, it gets stuck. Your body begins to operate in this constant state of “readiness,” which leads to chronic stiffness, pain, and fatigue. No wonder we feel so wiped out after a stressful week!
This is where somatic exercises shine. They help retrain your body to relax and reset, breaking the cycle of chronic tension.
My First Experience with Somatic Exercises
I’ll be honest, the first time I tried somatic exercises, I didn’t expect much. I was skeptical because the movements seemed so simple. I mean, how could something so slow and gentle actually make a difference? But that’s where the magic lies.
During my first session, I was guided through small, controlled movements—like tilting my pelvis, or slowly lifting and lowering my shoulders. Each movement was paired with deep, intentional breathing, and the focus was on how my body felt in each position. It was like tuning into a part of myself I hadn’t listened to in years.
And let me tell you, I was shocked. The more I slowed down, the more I realized how much tension I was holding. I could actually feel my muscles releasing, layer by layer, with each breath and movement. It wasn’t immediate, but by the end of the session, my body felt lighter, like a massive weight had been lifted off my shoulders—literally!
Simple Somatic Exercises You Can Try Right Now
Okay, now that I’ve hopefully piqued your curiosity, let’s dive into some simple somatic exercises you can do at home. The key here is to move slowly, with intention, and to breathe deeply as you go. No rushing through it—this isn’t about “working out.” It’s about working in.
1. The Pelvic Rock
This one is amazing for releasing lower back tension. If you sit all day, this is going to feel like pure magic.
- Lie on your back with your knees bent and feet flat on the floor.
- As you inhale, gently tilt your pelvis forward, creating a small arch in your lower back.
- As you exhale, rock your pelvis back, pressing your lower back into the floor.
- Keep the movement slow and smooth, syncing it with your breath.
- Repeat for 10 breaths.
What’s happening here is that you’re gently re-educating your lower back muscles to relax. You might feel like you’re doing almost nothing, but trust me, your body is learning how to let go of unnecessary tension.
2. Shoulder Roll and Release
This is perfect for those of us who carry stress in our shoulders (which is, let’s be real, pretty much all of us).
- Sit comfortably in a chair or on the floor.
- Slowly lift your shoulders up towards your ears as you inhale.
- As you exhale, let them roll back and down, imagining the tension melting away.
- Repeat this for about 10 deep breaths.
Pay attention to how your shoulders feel with each movement. Are they stiff? Do they feel heavy? By focusing on these sensations, you’re not just releasing physical tension—you’re becoming aware of how your body stores stress.
3. Neck Release
If you’re constantly on your phone or laptop, your neck probably needs this.
- Sit or stand comfortably.
- Slowly tilt your head to one side, bringing your ear towards your shoulder (don’t force it—just let it naturally fall).
- Take a deep breath, and on the exhale, allow your neck muscles to relax even more.
- Repeat on the other side, moving with your breath.
The goal here isn’t to stretch as far as you can—it’s to release any tension that’s hiding in your neck and upper back. You’ll probably feel an immediate difference after just a few breaths.
The Power of Breath in Somatic Exercises
Here’s another important aspect: breathing. Somatic exercises emphasize deep, mindful breathing, which plays a huge role in releasing tension. When you’re stressed, your breath tends to become shallow, which actually signals your body to stay in that tense, stressed state. Deep breathing, on the other hand, sends a message to your nervous system that it’s okay to relax. It’s like flipping a switch in your body’s stress response.
So, as you do these exercises, focus just as much on your breath as you do on the movement. Inhale deeply, filling your belly with air, and exhale slowly, releasing the tension. Trust me, it makes all the difference.
Why I Keep Coming Back to Somatic Exercises
I won’t lie—there are days when I forget to tune into my body. Life gets busy, and it’s easy to fall back into old habits. But whenever I notice that familiar tightness in my shoulders or that dull ache in my lower back, I know exactly what I need: a few minutes of somatic exercise.
What I love about it is that it’s simple, accessible, and you can do it anywhere. It’s not something that requires a lot of time or fancy equipment—just a quiet space and a willingness to slow down.
Over time, I’ve noticed that I’m more in tune with my body throughout the day. I catch myself before tension starts to build, and I’m able to release it before it turns into a full-blown ache or pain. It’s been a game-changer for my overall well-being, and I honestly can’t recommend it enough.
Final Thoughts
If you’ve been struggling with tension, stress, or just feeling like your body is constantly stiff, somatic exercises could be the gentle reset you need. They offer a simple, mindful way to reconnect with your body and release the tension that’s been weighing you down. Plus, they’re perfect for those days when you don’t feel like doing anything too intense—just slow, gentle movements paired with deep breaths.
So, next time you feel the stress creeping in, try taking a few minutes to do some somatic exercises. Your body will thank you, and you might just find that sweet spot of relaxation you’ve been craving.
Give it a try—your inner calm is waiting.