The document provides instructions for performing Somatics Exercises to maximize results. The exercises work with the central nervous system to precisely target pain and stiffness. Practitioners are guided through slow, lazy movements while paying close attention to how the brain organizes movement and muscles adjust. Pausing allows the nervous system to reset and provide relaxation. Consistent, patient practice of the movements improves skills over time and provides a toolkit for decreasing stress, preventing injuries, and speeding recovery.
The document provides instructions for performing Somatics Exercises to maximize results. The exercises work with the central nervous system to precisely target pain and stiffness. Practitioners are guided through slow, lazy movements while paying close attention to how the brain organizes movement and muscles adjust. Pausing allows the nervous system to reset and provide relaxation. Consistent, patient practice of the movements improves skills over time and provides a toolkit for decreasing stress, preventing injuries, and speeding recovery.
The document provides instructions for performing Somatics Exercises to maximize results. The exercises work with the central nervous system to precisely target pain and stiffness. Practitioners are guided through slow, lazy movements while paying close attention to how the brain organizes movement and muscles adjust. Pausing allows the nervous system to reset and provide relaxation. Consistent, patient practice of the movements improves skills over time and provides a toolkit for decreasing stress, preventing injuries, and speeding recovery.
The document provides instructions for performing Somatics Exercises to maximize results. The exercises work with the central nervous system to precisely target pain and stiffness. Practitioners are guided through slow, lazy movements while paying close attention to how the brain organizes movement and muscles adjust. Pausing allows the nervous system to reset and provide relaxation. Consistent, patient practice of the movements improves skills over time and provides a toolkit for decreasing stress, preventing injuries, and speeding recovery.
Working with your central nervous system is the most important part of exercise... and Somatics Exercises precisely do this. As youre led through the movements... observe how you are moving Sense yourself... however you can No right or wrong way to do the movements Observe your movements in the field of gravity As you accomplish mastery, your pain and stiffness will disappear Move where you think you are being guided to... trust yourself, youll err into correction... just like when you learned to walk Practicing the movements brings clarity Practicing weeds out compensatory patterns of movement Practicing releases patterns of protection and guarding The 3 step process is as follows: 1, 2, 3 1 Move slowly & lazily 2 Pay close attention as to how you release yourself...notice how your brain organizes the movement 3 Pause so the feedback can be clear The Gold is 2, 3, 1
The UNDOING and noticing how your brain adjusts the muscles as you return Your release may be jerky, hesitate, oscillate, fluctuate... Move in a smaller window of movement Smooth it out over time The PAUSE allows for the reset in your nervous system Youll get a shot of relaxation chemicals Decreases your stress & provides relaxation to your muscles Observe any feeling or sensations without any label
S-l-o-w Movements Resets your muscles Less likely to cause pain and discomfort Adjust your position when needed Prop yourself when needed You can always just imagine yourself doing the movements If you push into pain, retreat slowly, rest, and repeat at a limited range of movement Moving in the smallest window of comfort provides a positive yield Youre the best judge
Move as gently as you can Move with the least possible effort If you try to do the movement, your muscles could recontract and tighten... next time move with less effort Incorrect stretching tightens rather than loosens Strive less = not trying as hard while doing your best The best feedback happens on the floor
Support your body as necessary Bed is OK Patience & Persistence brings results More comfortable movement Consistent practice Skills improve over time Somatics Exercises are a part of your personal toolkit Decrease accumulated stress Gain skills to prevent injuries and recover more quickly EASY DOES IT 1-2-3 2-3-1 Repeat as often as necessary