The word "somatics" is used to describe a system of therapeutic techniques designed by Dr. Thomas Hanna in 1976. Hanna alleged that chronic pain is often the result of repeated muscular contractions that occur as a physiological response to psychological tensions. According to somatic theory, over time a person may become disconnected from this sensory-motor process, leading to acute and chronic discomfort. By combining slow and deliberate movements with training that emphasizes internal awareness, somatic exercises are employed to remove pain while improving balance, posture and flexibility.
Step 1
Sit on the floor with one leg straightened out in front of you, and with a full bend in the opposite knee. Allow the arched leg to fall sideways towards the ground, bracing the bottom of its foot upon the inside of the one extended.
Step 2
Slowly lift the stiffened leg from the ground, to the point where you can firmly take hold of its foot with two hands. The fingers of both hands should touch the arch of your foot.
Step 3
Press the same leg forward, making sure to achieve a full extension in the muscles of your shoulders and arms. Allow your head to drop in toward your chest, and hold this position for several seconds.
Step 4
Slightly loosen the tension in your leg. Allow your knee to bend as you begin pulling the foot in towards your torso. At the point where you can go no further, again press the leg out completely, resisting with both arms just as before.
Step 5
Continue this pattern of pulling back and forth for 10 repetitions.Then repeat the movement with the opposite leg. Once both legs have have been stretched in this way, you should notice an enhanced sense of stability and balance within each.
Tips and Warnings
- Bring awareness to every movement. Particularly place attention on the elongating and shortening of each muscle in turn. Practice moderate breathing as you perform the exercise, and attempt to complete each motion in a slow and deliberate manner.
- Only stretch to the extent of your own abilities. Muscles must be conditioned to go beyond their normal range of motion, and attempting to go too far too quickly may lead to injury.
Things You'll Need
- Bare Floor or Mat
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