Is Clinical Somatics Helpful In Managing Pain?
Read on.
What is Somatic Movement?
Somatics is a fairly generic term used in many ways when discussing movement and other healing modalities.
You may have heard a lot about "Somatic Movement" recently. It's become a buzzword popular in movement circles and on Instagram. You may have heard of “Somatic Therapy,” “Somatic Experiencing,” or “Somatic Psychology.”
The word "Somatics" comes from the Greek word "Soma," which means “the body as perceived from within.” Each of these modalities focuses on an individual's internal sensations and experiences.
When it comes to movement, there are different schools of Somatic Education that you might have heard of:
The Feldenkrais Method (based on Moshe Feldenkrais’ research and work on Functional Integration)
Clinical Somatic Education (or Hanna Somatic Education)
I teach “Clinical Somatics” exercises based on the work of Thomas Hanna and Hanna Somatic Education. (ref. Somatics; Reawakening The Mind’s Control Of Movement, Flexibility, And Health) Thomas Hanna’s movement philosophy is based on a few primary principles:
Sensorimotor education: which uses somatic exercises to improve motor control and retrain ingrained muscular patterns that might be causing pain and limiting movement;
Pandiculation: Thomas Hanna studied the “pandicular response.” Pandiculation is thought to be even more effective than stretching in decreasing excessive or chronic muscle tension. Pandiculation works in three stages: 1) a voluntary contraction of a muscle, 2) a slow, aware, controlled release, and 3) a complete letting go and relaxation of the muscle.
A yawn is a kind of involuntary pandiculation. If you’ve ever watched your cat stretch, that’s a pandiculation. A yawn and morning stretch are also pandiculations.
A pandiculation sends crucial biofeedback to our nervous system, known as a gamma loop, that prevents an excessive build-up of tension in our muscles. When its not released, that tension can lead to pain, injury, and limited mobility.
Thomas Hanna created a series of self-care and hands-on somatic exercises using “voluntary pandiculation.” Using an eccentric contraction (muscles that engage while lengthening), he empowered clients to create a voluntary “particular response” in particular parts of the body where they were experiencing pain.
In his work developing Somatic Education techniques, Thomas Hanna also found that Somatic movement increased proprioception and interoception. If used correctly, both of these forms of perception are thought to help decrease pain.
How can Somatics Help You Relieve Pain?
Somatic exercises have been incredibly successful in helping clients with low back and neck pain and other mobility issues. (Huang and Babgi, 2022) When Hanna’s students reduced their involuntary muscle tension, he helped them integrate new, more functional movement patterns into their daily lives.
“We gain strength by approaching our bodies’ movement patterns with internal awareness, curiosity, and a desire to increase our movement options rather than striving for only aesthetic or alignment goals.”
Research shows us that the principles of Somatic education also reduce chronic pain. “Somatic education …… supports individuals to pay attention to their internal sensations, to become sensorily self-aware and to use sensed information to empower themselves to make meaning and decisions and to take action in educational, therapeutic, and life situations.” Dragon (2015, p. 30)
Many of your clients might find themselves stuck in painful movement patterns that don’t serve them, yet they continue to push past the limits of their pain, only to find themselves in even more pain. Athletes and clients not accustomed to prioritizing self-care often share this mentality.
Somatic movement, as a form of movement education (Eddy, 2017, p. 7), highlights “attention to body sensations and interpreting them with a perspective that aims to enhance a quality of life in which one stays present, mindful, even while moving: consciously acting.” Williamson (2010, p. 44)
Slow, attentive movement, practiced mindfully, can help our clients learn to listen to their bodies’ signals long before they result in pain or injury.
What do Somatic exercises look like?
Clinical Somatic movement exercises are done slowly and coordinated with diaphragmatic breathing.
Clinical Somatic exercises are mostly done on the floor. The floor provides proprioceptive feedback and the opportunity to surrender to gravity.
Whether the exercises are self-guided or taught hands-on, students CHOOSE how they move. The body leads the way.
If you are experiencing any of these symptoms, Clinical Somatic practices may help:
Poor posture
Low back pain
Chronic pain as a result of injury
Age-related changes that cause stiffness and limited mobility
Nervous system regulation
Breathing
What do a yoga practice and somatic exercises have in common?
Yoga and Somatic exercises are embodied practices that teach us that intentional movement and self-awareness over time will lead to a more profound connection with our bodies and minds. Both practices offer a place to explore sensation, play, and better understand our movement habits, opening the door to movement variability and more functional movement options.
Moving with less effort and more awareness creates balance and resilience in our bodies and daily lives - whatever activities we pursue.
I’m teaching a workshop on September 29th called “Somatic Principles for Yoga Teachers, Movement Educators, and Movement Enthusiasts.” If you’re curious about somatic movement and practices, Click the button below for more information and to register!
And, if you are curious about a somatics-inspired vinyasa class, here’s a description of the class:
We’ll warm up with somatic exercises to unwind tension from a long week before moving into more traditional yoga poses and sequences that build on the movement patterns we explore at the beginning of class. Start your weekend feeling less muscle tension, more relaxed, and ready for whatever comes your way!
Everything you love about a traditional vinyasa class with me, with a new, calming twist!
JOIN US ON FRIDAYS FROM 4 PM - 5 PM EST