Somatics is about being highly tuned in to your body, including all of its sensations--taste, smell, sight, hearing and touch--and how your muscles work, says Somatics & Human Development, the website for the Somatics & Human Development Laboratory, Psychology Department, University of Utah. Somatic exercises for the neck use this awareness to enhance movement and tap into and relieve pain.
Gentle Back Arch and Press
Healing Connections says to lie on your back with your feet on the floor and your knees bent so they're pointing up toward the ceiling. There should be a slight natural curve in your lower back, leaving a space about two finger-widths wide between it and the floor. As you exhale, slowly press your lower back into the floor then, as you breathe in, gently arch your lower back and take the breath into your belly. Once you have repeated both movements up to six times, Healing Connections says to place your hands behind your head. As you breathe in, arch your lower back while also pressing your head into the floor. This should cause your neck to arch very slightly. Reverse the movement, pressing your lower back into the floor as you exhale and, at the same time, bring your elbows and head forward very gently. Repeat the arching and pressing movements using your head up to six times.
Alternate Knee Drop and Shoulder Press
Lie in the same position as for the Gentle Back Arch and Press then place your right hand behind your head, says Healing Connections. As you breathe deeply into your belly, arch your lower back, drop your head to the right and press it gently into the floor. At the same time, let your left knee drop open and down to the left side. From this position, exhale and press your lower back into the floor as you bring your right elbow and head forward and return your left knee to the starting position. It will look like your elbow and kneecap are going to touch. Use your left hand to gently press behind the left thigh if you need to. Repeat three times on each side.
Make Like Superman
Lie on your stomach with your head turned to the right and your right hand under your cheek and your left arm down by your side, says Healing Connections. As you breathe in, very gently raise your right hand and head, elbow and shoulder off the floor. Exhale as you lower everything back to the floor then, on your next inhalation, lift your left leg a couple of inches off the floor, lower it back to the floor on the exhalation. Once you have repeated the upper body and leg movements three times, do them together, breathing in and lifting your upper right side and left leg and breathing out as you lower them back to the floor. Repeat three times, then swap sides.
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