Somatic Exercises: The Low-Impact Wellness Trend

You might have noticed a shift in your social media feeds recently. High-intensity interval training and grueling boot camps are sharing space with videos of people gently rocking, shaking, or lying on the floor making micro-movements. These are somatic exercises. If you feel constantly wound up, hold tension in your shoulders, or struggle with chronic pain that no amount of stretching seems to fix, this wellness trend might actually be the solution you need.

Understanding Somatics: It Is Not Just Stretching

The word “somatic” comes from the Greek word “soma,” which means “the living body known from within.” This is the core distinction between somatic exercises and traditional workouts. When you run or lift weights, you usually focus on how your body looks or performs externally. You count reps, check your pace, or look in the mirror to correct your form.

In somatic exercises, the focus shifts entirely to your internal experience. It is not about how far you can stretch or how many times you can repeat a movement. Instead, it is about sensing where you hold tension and teaching your nervous system to let it go.

This field was largely pioneered by Thomas Hanna in the 1970s. He coined the term “sensorimotor amnesia.” This concept explains that when we are stressed or injured, our muscles contract to protect us. If that stress becomes chronic, our brains literally forget how to relax those muscles. They stay permanently tight. Somatic exercises aim to retrain the brain to release that chronic hold.

The Connection Between Trauma and the Body

The snippet that brought you here mentioned “stored trauma.” This is a physiological reality, not just a metaphor. When you experience a threat, your autonomic nervous system shifts into a sympathetic state (fight or flight). If you cannot fight or flee, you might enter a “freeze” state.

Experts like Dr. Peter Levine, author of Waking the Tiger, argue that animals in the wild literally “shake off” this excess energy after surviving a threat. Humans, however, are conditioned to sit still and suppress it. This unreleased energy gets trapped in our tissues.

Common physical signs of stored trauma or chronic stress include:

  • Jaw clenching (Bruxism): Waking up with a sore jaw or headaches.
  • Elevated shoulders: Walking around with your shoulders near your ears without realizing it.
  • Hip tightness: The psoas muscle (often called the muscle of the soul) contracts when we are afraid.
  • Digestive issues: A nervous system stuck in “fight or flight” shuts down digestion.

Key Somatic Movements to Try

You do not need gym equipment for these routines. You only need a quiet space and a yoga mat or a soft carpet. Here are three specific, effective movements used in somatic therapy.

1. The Somatic Shake

This is one of the most popular techniques circulating on platforms like TikTok, often championed by practitioners such as “The Workout Witch” (Liz Tenuto). It looks silly, but it is highly effective for resetting the nervous system immediately after a stressful event.

  • How to do it: Stand with your feet hip-width apart. Keep your knees soft, not locked. Start bouncing gently on your heels. Let the vibration travel up your legs. Shake your hands like you have water on them. Let your jaw hang loose.
  • The Goal: Do this for 60 to 90 seconds. You are mimicking the “shaking off” mechanism animals use to discharge adrenaline.

2. The Arch and Flatten

This is a classic movement from Thomas Hanna’s clinical protocols. It specifically targets the lower back and the center of the body, addressing back pain caused by sitting at desks.

  • How to do it: Lie on your back with your knees bent and feet flat on the floor.
  • The Arch: Inhale slowly and gently arch your lower back, pressing your tailbone into the floor. Your belly will rise. This contracts the back muscles.
  • The Flatten: Exhale slowly and release the back muscles to let your lower back sink flat against the floor. Do not force it down; just let gravity take over as you release the tension.
  • The Key: The movement must be slow. If you move fast, your brain goes on autopilot. Moving slowly forces the brain to reconnect with the muscle fibers.

3. Pandiculation

You already do this naturally when you yawn and stretch in the morning. Pandiculation is the act of contracting a muscle tighter than it is already tight, and then very slowly lengthening it to a full release.

  • How to apply it: If your shoulders are tight, do not just stretch them. First, shrug your shoulders up to your ears as hard as you can (voluntary contraction). Hold for a few seconds. Then, take 10 full seconds to slowly lower them back down. This “resets” the resting length of the muscle more effectively than passive stretching.

Why This Trend is Gaining Traction Now

We are living in a high-cortisol era. Post-pandemic burnout and the constant dopamine loops of social media keep our nervous systems in overdrive. High-intensity workouts (HIIT) can sometimes backfire for people with high stress because they add more cortisol to the system.

Somatic exercises offer a “low-impact” alternative that creates safety in the body. It appeals to people who feel exhausted by the “no pain, no gain” mentality. Influencers and therapists are now making these tools accessible. You don’t need to book an expensive clinical session to learn the basics of nervous system regulation.

Integrating Somatics into Daily Life

You do not need to dedicate an hour to this. Somatics works best as “exercise snacks” throughout the day.

  • Morning: Do the Arch and Flatten before getting out of bed to wake up your spine.
  • Work Break: Perform a quick neck pandiculation (squeeze neck, slowly release) to combat “tech neck.”
  • Evening: Try “Legs Up the Wall” (lying on the floor with legs resting vertically against a wall) for 10 minutes to help your nervous system shift into “rest and digest” mode for better sleep.

Frequently Asked Questions

Is somatic exercise the same as yoga?

No. While they share similarities, yoga often focuses on holding poses (asanas) and flexibility. Somatic exercise focuses on “pandiculation” (contracting and releasing) and internal sensation to retrain the brain’s control over muscles.

Can somatics help with weight loss?

Indirectly, yes. While it doesn’t burn calories like cardio, somatic exercises reduce cortisol. High cortisol is linked to holding belly fat. By lowering stress hormones, you create a better internal environment for metabolic health.

How long does it take to see results?

Neurological changes can happen instantly. You might feel your shoulders drop two inches after one session of pandiculation. However, retraining chronic “sensorimotor amnesia” usually requires consistent practice over a few weeks.

Is this safe for people with injuries?

Generally, yes. Because somatic movements are slow, gentle, and non-forceful, they are often used for rehabilitation. However, you should always consult a physical therapist or doctor before starting a new routine if you have an acute injury.