This is an amazing releasing movement sequence. The follow along transcript is very helpful. Thank you for creating this video for all of us to learn from. You are a great teacher.

@EssentialSomatics

6 ай бұрын

Thank you so much for your kind words. My goal is to share this work with as many people as possible. it helped me immensely and I know it can help others.

Work of art. This is it. I'm getting on track.

@EssentialSomatics

4 жыл бұрын

Wonderful! Create a daily practice, find a Certified Clinical Somatic Educator that you can work with, and attend a Fundamentals Immersion to learn more. You'll learn skills for life.

I love this one.

Thank you for giving me a tool to release chronic neck and shoulder pain and postural dysfunction.

@EssentialSomatics

7 жыл бұрын

You're so welcome!!

This was amazing.I have been doing a few of your exercises. I usually exercise pretty vigorously. But because I have fibromyalgia, sometimes my body needs something else. Somatic yoga seems to fit the bill. About an hour ago, I was hit with excruciating pain and could not move my shoulder. I know this pain, it can usually go on for days. I did this excercise. It disappeared! Thanks so much!

@EssentialSomatics

2 жыл бұрын

I'm so happy for you! Fibromyalgia is a drag, so go slowly and take time to let go in order for your brain to fully absorb the relaxation.

Lovely!

@EssentialSomatics

2 жыл бұрын

Wonderful! Glad you're enjoying what you're learning.

Great thank you ❤❤❤

@EssentialSomatics

10 ай бұрын

You're so welcome!

You're the best👍🏼

@EssentialSomatics

2 жыл бұрын

Thank you!

Ty

@EssentialSomatics

4 ай бұрын

You're welcome!

merci

@EssentialSomatics

5 жыл бұрын

De rien!

Add Alfons triangle tilt: make a triangle with the hands clapped 2gether, then lift the shoulder of the opposite side than the one you're tilting towards (slight move), and let the head go the other way with the eyes following the hands.

@EssentialSomatics

7 жыл бұрын

Yes, this is a variation of what I like to call "steeple hands," part of the steeple twist. You can create all kinds of fun variations to improve the brain's control and awareness! Thanks!

Thank you for sharing this movement. I have been practicing the first 4 movements for a few weeks. It feels like I need to add this since I try to lift 3 lb. weights every few days but realized that I must be adding too much tension after doing this movement. Any suggestions for lifting light weights. Also, I noticed my eyes seemed to improve after this movement. Thanks!

@EssentialSomatics

Жыл бұрын

You're very welcome! No suggestions for lifting weights other than to pay attention to your balance and how you feel from within when you're working out. The more your brain restores full and optimum muscle control (including the ability to voluntarily release your muscles) the more efficiently you can lift weights.

You can do this exercise a couple of times a day. What I would suggest, however, is to learn more somatic exercises other than this one exercise. Combine this one with exercises that address the waist and back - the washrag, the side bend, arch and curl...The more you learn the more this exercise will serve as an additional release. You can find many more exercises on my videos, which can be purchased from my website. Enjoy!

@ferozkhan1864

7 жыл бұрын

Essential Somatics 8

I have chronic sacroiliac joint jams resulting from an injury at 16. Having managed it with chiro support for years I have only just discovered the role of the psoas in the problem. Due to a period of poor health I moved from very fit to sedentary but now up and going. However I am struggling with persistan painful muscles in neck and shoulders as well as very tight psoas. I discovered your psoas exercise yesterday - wow did it help! Then went to this one today. I did the psoas one first, then this one. When I went to get up I found my leg on the problem side super tight at the back and down to the knee - so I repeated the psoas again. Clearly this is a great way to gently bring the body back into good function but is there an order of exercise that is better to follow ? I suspect that I "worked too hard" in my rope stretching which incorrectly triggered the psoas to contract. I know I was not too sure how high to lift the hip so I was lifting it as high as I could. I am also having a dickens of a job coordinating when to breathe during each step of the exercises... have been reviewing the video to try and work this out. Love this method though - thanks for bring these videos out to us.

@EssentialSomatics

4 жыл бұрын

It sounds like you would greatly benefit from working one on one with a skilled Clinical Somatic Educator. If you have chronic SI pain you undoubtedly have an habituated Trauma Reflex on one side of your body that is creating tension in the entire system that is "you." Sensory Motor Amnesia creeps up on us over time so we can't accurately sense ourselves (or the muscles we "should" be using; we simply recruit other muscles and tend to work to hard). If we can't sense what we're doing, nor the connection between the shoulders and hips, right side and left side, head and pelvis...we harder than necessary to do any one movement. Look on the Find a Practitioner page of the Essential Somatics website for a practitioner near you. Additionally, consider attending one of our Fundamental Immersion courses; we teach this course worldwide. It's a deep dive into this work and will leave you with life-long skills for self care. Thanks for your comment!

Hi Martha, I've pain at both sides of neck, this exercise helped. I find that when doing this for about 10 reps, I've some other pain in upper back - a fatigue but welcoming kind of pain. Am I overdoing it? Thanks.

@EssentialSomatics

9 жыл бұрын

Milcsg The point of the exercise isn't to do REPS. 10 is too much! It's to sense the movement that happens in the shoulders when you reach. You MUST let your neck gently "go along for the ride." A lot of people overdo both this movement and Somatic Exercises in generally because they're still in the mindset of doing "exercise." I encourage you to move through this movement gently and slowly - like a child discovering a new movement - just to sense the connection of the shoulders, neck, back, center of the body. See if that helps. And oh - it's normally to have a bit of soreness if you're releasing muscles that have been chronically tight for a very long time. This is lactic acid and toxins leaving the muscles. That being said, only YOU know if you're sore because you're overdoing it. From what you describe it sounds as if this might be the case. Best, Martha

I have chronic neck pain with some soreness in my shoulders. How often should I do this exercise? Thanks

Your voice is absolutely delightful! I love this movement but the instruction is way to fast.

@EssentialSomatics

5 жыл бұрын

Yes, when I teach this movement in a course or a class I would slow it down and take time between repetitions. Learn the movement pattern and then turn off the DVD and explore. Take your time! Breath, let the neck move and the center respond. Enjoy it and explore it! Thanks for your comment.

@bikinggal1

3 жыл бұрын

go into the setting on the video and you can slow the video down half speed might be better?

Hi Martha-I started doing your core somatic movements this January and experienced dramatic improvements in my neck, shoulders, hips, and back. I had major hernia surgery in mid-April which put an end to my exercises because I couldn’t engage my core. Is this exercise better for post-abdominal healing, or do I need to lay off all somatics until my core heals completely? The pain from not doing the exercises has returned and my surgeon knows nothing about somatics and just told me don’t do anything “crazy” when I asked him about resuming exercise. Thanks!

@EssentialSomatics

5 жыл бұрын

I cannot tell you whether you should or should not do them as know nothing about your history or your current health. That is up to your doctor. If you've been cleared for movement by your surgeon, however, Somatic Movements should be nothing but good for you. They simply restore your ability to move well. Remember that these are not exercises, like in the gym. They are slow, gentle movements to be sensed and done within your comfort range. They are meant to improve your ability to sense yourself as the system that you are by re-creating the stress reflex patterns (extension, flexion, side bending, and rotating - red light, green light, trauma reflexes) so you can de-create them and find balance.

I need exercise for anterior neck pain longus colli and capitas

@EssentialSomatics

2 жыл бұрын

I suggest you start learning more of the basic movements like Arch and Flatten, Arch and Curl, the Back Lift, and Diagonal Arch and Curl. You can learn these in our online Somatic Movement classes (essentialsomatics.com/essential-somatics-online-classes) or by working with a skilled Clinical Somatic Educators. It sounds as if the back of your body (the muscles of the "green light reflex") are overly contracted, which can create tension in the anterior neck and longus colli.

@MohamedHamed-cr3ds

2 жыл бұрын

Thanks so much, in the somatics exercise, does the anterior pelvic tilt exercises is different than posterior pelvic tilt or it's the same

@TheKdunn57

2 жыл бұрын

Can you do this sitting

@MohamedHamed-cr3ds

2 жыл бұрын

No

@EssentialSomatics

2 жыл бұрын

@@MohamedHamed-cr3ds Are you referring to Arch and Flatten? As you arch your back (tilt pelvis forward) notice what your back does. Where do you feel the contraction? As you sink your back and roll your pelvis up towards your chin what contracts in the front? You are recreating and decreating first the green light reflex (arching) and then the red light reflex (slumping/hunching). Don't forget to allow your head to go along with the movement! Also - consider coming to class! You will learn this movement from me in real time. essentialsomatics.com/essential-somatics-online-classes

Lovely exercise, however, I don’t understand the somatic part.

@EssentialSomatics

Жыл бұрын

Cam you be more specific about what you mean by "the somatic part?" Maybe I can help clarify your understanding.

This was agonising after 8 months of anxious muscle tension! 😂

@EssentialSomatics

Жыл бұрын

Nothing should be painful. If a movement is painful you're working much too hard. You should go back to other movements that can address the muscles that are chronically tight and THEN work your way up to this movement.

Feldenkrais :)

@EssentialSomatics

4 жыл бұрын

Feldenkrais is wonderful work! Thomas Hanna took what he learned from Hanna and went a step further by applying the technique of pandiculation to the movements of Feldenkrais. The two together are a great combination.

@mezzofeldenkrais6131

4 жыл бұрын

@@EssentialSomatics Indeed :)

@mezzofeldenkrais6131

4 жыл бұрын

@@EssentialSomatics Feldenkrais is all about pandiculation so I'm not finding the difference here. I'll look more into this.

these exercises start off great but then get too complicated..

@EssentialSomatics

Жыл бұрын

I'd suggest that you start with the basics: Arch and Flatten, Arch and Curl, the Flower, the Back Lift...you can find many of these on this channel and all of them in my book: www.amazon.com/Move-Without-Pain-Martha-Peterson/dp/1402774591