There is no denying the fact that, as we get older, we usually become stiff and less mobile, but why does this degeneration take place? How is it that science and its many medicines can protect us from infections and organic disorders but fail to protect us from bodily stiffness, aches and pains.
Could it be that physiological diseases (functional breakdown) could arise from psychological causes, such as stress. A pioneer in this movement, Thomas Hanna believed this to be the case and set out to prove his theories. Hanna believed that to combat the inevitability of aches and pains, one must learn how to positively manage stress. Stress (physical/emotional) has grave implications to the body , if not controlled it will cause our muscles to habitually contract, triggering a distortion to our posture and affecting our ability to move freely with comfort.
Hanna discovered engaging in a daily process of slow mindful exercises known as pandiculations, stimulates the higher levels of the brain to administer greater voluntary control of muscles. These movements are much like you would see a cat or dog perform upon waking. They sequentially contract muscles to stimulate the voluntary levels of their brains. Out of contraction they engage in a slow release process in order to feel muscles relax. All healthy mammals have the ability to pandiculate (contract and release muscles), this includes humans who usually engage in a series of stretching exercises with the aim of achieving greater flexibility.
Pandicular movements are naturally occurring movements that can be performed whilst lying on the floor or a mat. Individuals often notice a significant improvement in comfort levels, posture, flexibility, awareness, energy and fitness by engaging in a daily routine of “Somatic Exercises”.
Why don’t you try Somatic exercises and replace the dated process of stretching your muscles, you can restore comfort now!
Somatic exercises change your muscular system by changing your nervous system, this is a very important point. For these changes to take place you have to move slowly, moving to fast reduces the benefits one experiences during the process.
I have listed 4 somatic exercises for you try out. Ideally they should be practiced upon rising and before retiring each day, brain waves are slower at these times so your nervous system is open to greater learning. If this is not possible, please use them at a more convenient time. A carpeted floor or mat is the ideal service to use and remember to move slowly without forcing, remaining aware of any internal sensations as you move.
1. Arch Flatten – Lie on back, knees bent, feet flat on floor near buttocks. Inhale to arch lower back by pressing tailbone down, sensing lower back tightens, exhale to SLOWLY flatten back toward the floor sensing the belly tighten. Relax and repeat 10 times. Straighten arms and legs, does your lower back feel flatter, more relaxed?
2. Arch Curl – Lie on your back, knees bent, feet near buttocks and interlace your fingers placing hands behind head, elbows/arms are rested. Inhale to arch your lower back by pressing tailbone comfortably into floor sensing lower back tightens, exhale to SLOWLY flatten back toward floor and lift head pointing elbows at knees without forcing or lifting head to high, you should feel your belly/chest tighten. Slowly lower head/arms and relax. Repeat 5 times.
Straighten your arms and legs, does your lower back feel even flatter?
Has your breath become more enhanced?
3. Superman – Turn over onto your stomach, bend your right arm and place your left cheek on the back of right hand, rest left arm by side.
Keep your hand and face glued together as you perform this movement. Inhale to lift your head, elbow and straight left leg a comfortable amount, notice how the back body contracts to lift you.
Exhale to very SLOWLY lower sensing your back body release and relax. Repeat 5 times on each side.
4. Elbow to opposite knee – Lie on your back, knees bent, feet near buttocks, right hand behind head and lift left knee to hold in hand.
Inhale to arch lower back by pressing tailbone down sensing the lower back tightens, exhale to SLOWLY flatten lower back as you lift your head pointing right elbow at left knee with forcing (they don’t have to touch), sense the abdominal contraction. Exhale to release back to starting point, repeat 5 times on each side.
Straighten arms and legs and notice if your body feels longer, more relaxed with a deeper breathe. Stand up and sense if you feel more upright, take a walk and notice if you move easier.
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