Somatic Stretching: Expert Explains How It Works, Its Benefits And How To Do It

Have you heard about somatic stretching, which can help relieve stress, improve flexibility, and promote overall body awareness and relaxation? Somatic stretching is the practice of moving your body intentionally while focusing on your inner experience. This approach aims to release muscular tension through natural, unintentional movements, often in response to the body's fight-flight-freeze response. We spoke to our expert Ishaan Arora, Karnal-based Body Building India Certified Fitness Trainer, who explained somatic stretching, its mechanisms, benefits, and simple stretches suitable for beginners.

“Somatic stretching is a practice that is based on the concept of somatics. This concept emphasises the integration of the mind and body through movement and awareness”, said Arora. 

Somatic stretching is different from static stretching as it requires active participation and mindful engagement. It involves gentle, slow movements and conscious breathing to reset muscle length and tension levels. "This helps in improving flexibility and mobility. Unlike static stretching, where the muscles are passively elongated, somatic stretching encourages the brain to actively participate in the process", added Arora.

Also Read: Unable To Touch Your Toes? Here Are 6 Stretching Exercises To Do

How Somatic Stretching Works

“Somatic stretching is based on the principle of pandiculation, which is borrowed from the animal kingdom. Pandiculation involves contracting a muscle and then gradually releasing it, allowing the nervous system to reset the muscle's resting length”, said Arora. Through repetitive pandiculations and mindful movement, somatic stretching releases habitual patterns of tension, promotes relaxation, and increases range of motion. 

In 2017, a randomised controlled trial examining somatic experiences for Post-Traumatic Stress Disorder (PTSD) was released. Although the study was relatively small, researchers found indications that somatic experiencing might aid individuals in managing adverse emotional impacts and trauma symptoms, even in cases where these symptoms had persisted for extended periods.

Also Read: Impact Of Stress On Heart Health: Expert Explains How Stress Affects Your Heart

Benefits of Somatic Stretching

Arora listed the benefits of somatic stretching as follows:

• Improved Flexibility and Mobility: Somatic stretching targets the root cause of muscular tension, leading to greater flexibility and mobility throughout the body.
• Stress Reduction: The mindful and gentle nature of somatic stretching promotes relaxation, reduces stress levels, and enhances overall well-being.
• Enhanced Body Awareness: By tuning into bodily sensations and movement patterns, somatic stretching cultivates greater body awareness, facilitating optimal movement and posture.
• Pain Relief: Somatic stretching can help alleviate chronic pain conditions by addressing muscular imbalances and promoting proper alignment.
• Improved Performance: Athletes and fitness enthusiasts can benefit from somatic stretching by enhancing movement efficiency, reducing the risk of injury, and optimising performance.

Somatic Stretching for Beginners

Here are three simple somatic stretches suitable for beginners:

Pelvic Tilt

1. Bend your knees and place your feet flat on the ground while lying on your back.
2. Inhale deeply, allowing your abdomen to expand.
3. Exhale slowly as you tilt your pelvis backwards, flattening your lower back against the floor.
4. Inhale to return to the neutral position.
5. Repeat for 5-10 repetitions, focusing on the smoothness of movement and connection with your breath.

Neck Release

1. Start by sitting or standing comfortably with a relaxed posture.
2. Inhale deeply, lengthening your spine.
3. Exhale as you gently tilt your head to one side, bringing your ear towards your shoulder.
4. Hold the stretch for a few breaths, feeling the gentle stretch along the side of your neck.
5. Inhale to return to the centre, then repeat on the other side.
6. Continue alternating sides for 3-5 repetitions.

Spinal Twist

1. Take the initial position by sitting on the floor and extending your legs in front of you.
2. Bend your right knee and place the sole of your right foot on the outside of your left knee.
3. Inhale to lengthen your spine, then exhale as you gently twist to the right, placing your left hand on your right knee and your right hand behind you for support.
4. Hold the stretch for a few breaths, feeling the gentle twist through your spine.
5. Inhale to return to the centre, then repeat on the other side.
6. Continue alternating sides for 3-5 repetitions.

[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert if you notice any health issues to rule out the complications.]