When you roll your neck to release tension after looking down at your phone for too long, you are instinctively doing somatic stretching. It’s your body’s way of releasing sore, overworked muscles.
Over time, muscles can become chronically tight due to stress, injuries and repetitive activities. This can negatively impact how you feel and move.
“The goal of somatic stretching is to turn inward, become aware of where you’re holding tension and use your breath and gentle movement to release built-up stress in your body,” says CentraState health coach and mind-body expert Beth Ando-Brenman, MPT. “The breath powers the mind-body connection – it’s the key to relieving tension and feeling centered and calm.”
Somatic Exercises to Let Go of Stress and Tension from Your Muscles and Mind
Want to experience the soothing benefits of somatic stretching? Start with these simple exercises to relieve tension from your neck, shoulders and back. To help ground yourself and reinforce the mind-body connection, perform each exercise in a comfortable, seated position—in a chair or cross-legged on the floor, spine elongated. Do each exercise for one to two minutes moving mindfully from one to the next. While you can do somatic stretches anytime, they are a great way to start and end your day.
Relieving Neck Stress
Step 1: Drop your chin to your chest, easing into the stretch using your breath.
Step 2: Bring your chin back to the starting position and slowly drop your right ear to your right shoulder—just until you feel a gentle pull. Do the same on the opposite side.
Step 3: Repeat the sequence from the beginning for one to two minutes.
Releasing Shoulder Tension
Step 1: Keep the back of your neck long and shoulders down.
Step 2: Inhale your shoulders up to your ears and roll them back and down on the exhale, creating space between your ears and the top of your shoulders.
Step 3: Reverse the movement. Inhale your shoulders back, move them up to your ears, and exhale them down.
Step 4: Do this a few times in both directions in a fluid, rolling motion.
Opening Up the Chest & Upper Back
Step 1: Place your hands on your knees, inhale, and pull your chest upward. Your shoulders will automatically pull back. If you can, lift your chin up a little to allow the stretch to include the front of your neck. (If you feel your lower back arching too much, tilt your pelvis forward slightly.)
LIVE LIFE WELL
Looking for other ways to take control of your health and well-being? CentraState’s LIVE LIFE WELL℠ program can help with education and support to live your best life, no matter where you are on the health spectrum. Visit LIVE LIFE WELL to learn more.
