5 Somatic Exercises You Can Do at Home

9 Reasons to consider Somatic Exercises

Somatic exercises are movement-based practices that focus on enhancing the connection between the mind and body. The term “somatic” comes from the Greek word “soma,” which refers to the living body.

Somatic workouts aim to improve the connection between the mind and body by promoting sensory awareness, motor control, and the release of muscular tension. Somatic exercises are often used to address issues such as chronic pain, muscular stiffness, and postural imbalances. They can be beneficial for people seeking to enhance their overall well-being, flexibility, and body awareness.

Here are some of the benefits of somatic exercises :

1. Mind-Body Connection:

Somatic exercises emphasize the integration of mental awareness with physical movement. By bringing attention to your body and sensations, you enhance the mind-body connection, fostering a greater understanding of your body’s signals and responses.

2. Release of Muscular Tension:

Many people experience chronic muscular tension due to stress, poor posture, or repetitive movements. Somatic exercises often involve gentle, mindful movements that target specific muscle groups, promoting the release of tension and relaxation.

3. Improved Flexibility and Mobility:

Somatic exercises can enhance flexibility and mobility by encouraging a full range of motion in joints and muscles. This can be especially beneficial for individuals dealing with stiffness or restricted movement.

4. Pain Relief:

Somatic exercises are sometimes used as a complementary approach to manage and alleviate chronic pain conditions. By addressing muscular imbalances and promoting relaxation, these exercises may contribute to reducing pain and discomfort.

5. Neuro-muscular Re-Education:

Somatic exercises focus on re-educating the nervous system to improve movement patterns and coordination. This can be particularly helpful for individuals with movement limitations or those recovering from injuries.

6. Stress Reduction:

The mindful and slow nature of somatic exercises can contribute to stress reduction. By engaging in conscious movement and deepening your awareness of your body, you may experience a sense of relaxation and calm.

5 Best Somatic Exercises You can Easily at Home

7. Postural Awareness:

Somatic practices often involve exploring and adjusting postural habits. By becoming more aware of your posture and making conscious corrections, you can prevent or alleviate issues related to poor alignment.

8. Enhanced Body Awareness:

Somatic exercises encourage self-exploration, allowing you to become more attuned to your body’s sensations and responses. This heightened awareness can extend beyond your exercise routine, positively impacting your daily movements and activities.

9. Holistic Approach to Well-Being:

Somatic practices offer a holistic approach to well-being by targeting both the physical and mental aspects of health. This integration of mind and body can contribute to an overall sense of vitality and improved quality of life.

5 Somatic Exercises At Home:

Here are five step-by-step somatic exercises that you can try. These exercises are designed to increase body awareness, release tension, and promote relaxation.

Please be mindful of the sensations in your body as you perform the somatic exercise. Notice any areas of tension or tightness.

Emphasize a smooth and controlled movement. Avoid any sudden or jerky motions that may cause discomfort.

Allow your breath to flow naturally. It is important to sync your breath with the body movement during somatic exercise to gain maximum benefits.

5 Somatic workouts at home

1. Pelvic Tilts Somatic Workout:

Pelvic tilts somatic exercise helps to enhance your body awareness and promote relaxation in the lower back and pelvic region.

How to Perform Pelvic Tilts Somatic Exercise:

  1. Lie down on your back with your knees bent and feet hip-width apart. Ensure your feet are flat on the floor.
  2. Place your arms comfortably by your sides with your palms facing down. Relax your shoulders and allow your spine to rest in a neutral position.
  3. Inhale deeply through your nose, allowing your abdomen to gently rise.
  4. Exhale slowly through your mouth, engaging your abdominal muscles as you tilt your pelvis backward, pressing your lower back into the floor.
  5. Inhale again, and as you exhale, tilt your pelvis forward, allowing a slight arch in your lower back. Imagine your tailbone reaching toward the space between your knees.


  1. Pay close attention to the movement in your lower back and pelvis. Feel the articulation of each vertebra as you move.
  2. As you tilt your pelvis backward, notice the gentle stretch in the lower back. When tilting forward, observe the engagement of your abdominal muscles.
  3. Maintain a slow and controlled pace. The emphasis is on quality of movement rather than quantity.


  1. Repeat the pelvic tilts 8-10 times, coordinating the movement with your breath. Inhale during the backward tilt, and exhale during the forward tilt.
  2. After completing the repetitions, take a moment to lie still and observe any changes in the sensations in your lower back and pelvis.

Please ensure your movements are smooth and controlled; avoid any abrupt or jerky motions. If you feel discomfort or strain, reduce the range of motion. The goal is to move within a pain-free and comfortable range.

2. Shoulder Rolls Somatic Exercise:

Shoulder rolls somatic exercise is for you if you spend long hours sitting at a desk or if you often experience tension in your shoulders and neck. This somatic exercise can be performed as a quick break during work or as part of a more extended relaxation routine.

How to perform Shoulder Rolls Somatic Exercise:

  1. Find a comfortable seated or standing position. If sitting, ensure your spine is straight, and if standing, maintain a relaxed and aligned posture.
  2. Let your arms rest by your sides with your palms facing your thighs. Allow your shoulders to be in a neutral position, not hunched forward or elevated.
  3. Inhale deeply through your nose, drawing your shoulders up towards your ears without lifting them forcefully.
  4. Exhale slowly through your mouth as you roll your shoulders back and down in a circular motion.
  5. Continue the circular motion, completing a full rotation with your shoulders.


  1. Repeat the shoulder rolls 8-10 times in one direction.
  2. Then, reverse the direction and perform another 8-10 rolls.

Keep your neck relaxed. Avoid tensing the muscles around your neck and jaw. Focus on the entire range of motion. Feel the shoulder blades gliding along your back during the roll.

If you notice any discomfort or strain, reduce the size of the rolls or perform the movement more gently.

3. Spinal Twists Somatic Exercise:

Spinal twists somatic exercise promotes spinal health, release tension, and enhance overall flexibility. This somatic exercise can be particularly beneficial if you spend long periods sitting or if you want to improve your posture and reduce stiffness in the back.

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How to Perform Spinal Twists Somatic Exercise:

  1. Begin in a seated position on the floor with your legs crossed or in a chair with your feet flat on the ground. Sit with a tall and straight spine.
  2. Place your hands on your knees or thighs, palms facing down or up, depending on what feels comfortable.
  3. Inhale deeply, lengthening your spine and sitting tall.
  4. Exhale as you initiate the twist by turning your torso to one side. Place one hand behind you and the other on the opposite knee.
  5. Inhale again, finding length in your spine, and exhale as you deepen the twist without forcing the movement.
  6. Hold the twist for 20-30 seconds, feeling the gentle stretch along the spine.
  7. Inhale to come back to the center, then exhale as you twist to the other side. Repeat the process.


  1. Pay attention to the rotation of your spine. Visualize each vertebra gently turning.
  2. Engage your core muscles to support the twist and maintain stability.
  3. Keep your shoulders relaxed, and avoid lifting or hunching them during the twist.
  4. Breathe deeply and smoothly throughout the movement, allowing your breath to aid in the twist.


  1. Hold each twist for 20-30 seconds, repeating the sequence 2-3 times on each side.
  2. Move slowly and deliberately, allowing your body to adapt to the twist gradually.

Start with a gentle twist and gradually increase the range of motion over time. If you’re sitting in a chair, ensure your feet are planted firmly on the ground for stability. Avoid forcing the twist, especially if you have any existing back issues. Move within a pain-free and comfortable range.

5 Somatic Exercises at Home

4. Neck Release Somatic Workout:

Neck release somatic workout can be beneficial for you if you spend extended periods sitting at a desk or if you commonly experience neck and shoulder tension. This somatic exercise can be done throughout the day to release accumulated stress and enhance overall neck mobility.

How to perform Neck Release Somatic exercise:

  1. Sit or stand comfortably with a straight spine and relaxed shoulders.
  2. Allow your arms to hang naturally by your sides.
  3. Inhale deeply, lengthening your spine and lifting your chest slightly.
  4. Exhale slowly as you tilt your head to one side, bringing your ear toward your shoulder. Avoid lifting the shoulder; let it remain relaxed.
  5. Hold the position for a breath or two, feeling a gentle stretch along the side of your neck.
  6. Inhale to return your head to the center, and then exhale as you tilt your head to the opposite side. Repeat the stretch.


  1. Pay attention to the stretch along the side of your neck. It should feel gentle and relieving, not painful.
  2. Keep your jaw relaxed, and avoid clenching your teeth during the stretch.
  3. Maintain a slow and controlled pace, allowing your neck muscles to gradually release tension.
  4. Ensure your shoulders remain down and relaxed throughout the movement.


  1. Repeat the neck release stretch 3-5 times on each side.
  2. Move at a comfortable pace, adjusting the duration of the stretch based on your individual needs.

Start with a small range of motion and gradually increase it as your neck muscles relax. If you experience any discomfort or dizziness, reduce the range of motion or skip the exercise. Be mindful of your posture during the stretch. Keep your spine straight and avoid slouching.

5. Full Body Pandiculation Somatic Exercise:

Full-body pandiculation somatic workout is a good way to release accumulated tension and foster a deeper connection between your mind and body. This exercise can be particularly beneficial for relaxation, stress relief, and improving overall body awareness.

How to Perform Full Body Pandiculation:

  1. Stand with your feet hip-width apart, allowing your arms to hang naturally by your sides.
  2. Ensure a relaxed and comfortable posture, with a slight bend in your knees and your spine in a neutral position.
  3. Inhale deeply through your nose, drawing in a full breath.
  4. As you exhale through your mouth, initiate a full-body contraction by gently squeezing all your muscles. This contraction should involve your face, neck, shoulders, arms, torso, hips, and legs.
  5. Hold the contraction for a moment, maintaining a steady and controlled breath.
  6. Exhale slowly and release the contraction, allowing your muscles to relax completely. Imagine the tension melting away from your body.
  7. Take a few breaths to fully experience the relaxed state before repeating the process.


  1. Pay attention to the sensation of contraction as you engage all your muscles.
  2. Emphasize a slow and deliberate release, feeling each muscle group letting go of tension.
  3. Connect with the feeling of relaxation that follows the contraction, allowing your body to return to a state of ease.


  1. Repeat the full body pandiculation 3-5 times, allowing for a brief pause between each repetition.
  2. Move at a pace that feels comfortable, ensuring each contraction and release is intentional.

Start with a gentle contraction, gradually increasing the intensity as you become more familiar with the exercise. Focus on the quality of the movement rather than the quantity, aiming for a smooth and controlled contraction and release.

If you have any specific health concerns or limitations, consult with a healthcare professional before attempting full-body pandiculation.


Somatic workouts offer a range of benefits centred around heightened body awareness and conscious control of movement patterns. These exercises, often involving slow and controlled stretches, promote improved flexibility, reduced muscle tension, and enhanced posture. By emphasizing mindfulness, breathing techniques, and neuro-muscular re-education, somatic workouts contribute to stress reduction, increased mobility, and a better mind-body connection.

These exercises are particularly beneficial for those seeking pain relief, improved balance, and rehabilitation support after injuries. Overall, somatic workouts provide a holistic approach to physical well-being, fostering not only improved physical fitness but also mental relaxation and overall body functionality.

However, individual experiences may vary, and it’s crucial to approach somatic workouts with consideration for personal health conditions. Consulting with healthcare professionals or certified somatic movement instructors before starting a new exercise routine is advisable, ensuring that the chosen exercises align with individual needs and any existing health concerns.

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