What is Somatics?

Clinical Somatic Education or Somatics (for short), is a safe, gentle, low effort movement practice developed by Dr. Thomas Hanna, author of the book ‘Somatics’.

The movements are designed specifically to release chronic muscle tension, alleviate the physical effects of stress and allows you to move freely and comfortably. Somatics puts you back in charge of your body. You learn how to recognise when your muscles are getting stiff and tight, what causes this to happen, and best of all, what to do about it.

It’s a practical and straight forward self care strategy.

Sounds great, how does it work?

By engaging your brain. Your brain has absolute control over your muscles, so if your muscles are stiff and tight, it’s because your brain is telling them to be stiff and tight. Somatics is all about learning how to use your brain to quickly release muscular tension and restore voluntary muscle control. This is achieved via a technique called Pandiculation.

Pandiculation?

Animals pandiculate all the time, up to 40 times a day! Cats in particular are master pandiculators, no wonder they move so well. Kids will also naturally pandiculate a lot, but it is something adults tend to stop doing. A yawn upon waking is a type of reflexive pandiculation. You reach out your arms and stiffen the trunk and extremities often even opening the jaws wide, then you gently relax. Can you remember the last time you actually yawned in that way before getting out of bed on a Monday morning?

So what exactly is a pandiculation?

A ‘pandiculation’ is a voluntary and deliberate contraction or tensing of your muscles, followed by a slow, smooth voluntary and deliberate release of that tension, and then a pause at complete rest.

It’s that simple.

By deliberately contracting your muscles you engage the part of your brain involved in voluntary movements, the sensorimotor cortex (see below). This takes your muscles off auto pilot and puts you back in voluntary control of your muscles.

How do our muscles get tight and sore in the first place?

Great question! There are many reasons; stress (both physical, mental and emotional), accidents, falls, injuries, surgeries, repetitive actions, collisions. All of these can contribute to chronic muscle tension. This tension builds up in our nervous system day after day, week after week. The more stress, accidents and injuries we experience, the more tension we accumulate, the stiffer our bodies feel, and the harder it is to move freely.

A little bit of tension might just make us feel a bit inflexible, not able to touch our toes, or not able to move as freely as we used to.

A lot of tension can contribute to chronic muscle pain anywhere in our body, and severely compromised movement.

In Somatics we have a name for chronic involuntary muscle tightness. We call it Sensory Motor Amnesia or ‘SMA’. You have literally forgotten how to sense and move some of your muscles. Somatic Movements help you remember or relearn how to sense and move those muscles, and, when practiced regularly, get even better at sensing and moving your muscles.

Ok tell me more about Sensory Motor Amnesia…

Sensor Motor Amnesia (SMA) shows up as three predictable patterns of tension that are easily observable in people.

Dr. Thomas Hanna called these patterns ‘The Three Reflexes’.

  1. Green Light Reflex – this is involuntary tension in all the muscles of the back of the body.
  2. Red Light Reflex – this is involuntary tension in all the muscles of the front of the body.
  3. Trauma Reflex – this is involuntary tension in the muscles of one side of the body usually centred around a site of physical injury.

Most people exhibit all three of these reflexes to some degree.

There are a series of safe, simple and enjoyable Somatic Movements to address all of the muscles involved in each of the reflexes described above. Once you have learned them, you never have to worry about getting stuck in one of those reflexes ever again. Somatics takes the mystery out of chronic muscle tension and pain.

Neck and shoulders tight after a stressful day in the office? No problem, I’ll do that simple seated Somatic Movement for my neck & shoulders. That will have me feeling loose and comfortable in no time.

Hips aching after that run or hike at the weekend? Not for long, I’ll do that nice Hip Lift & Reach Somatic Movement before bed tonight, that always makes my hips feel better.

Lower back feeling all jammed up after that Deadlift PR? Not to worry, I know exactly which Somatic Movement to use to make it feel supple and strong again. Arch & Flatten to the rescue!

This sounds like something I need, but I have a few more questions.

No problem head over to the FAQ section or ask me via email. 

Not me, I’m sold. How can I start learning?

Great, you have a few options, see below.

ONLINE 1-1s
Book an Online 1-1 with me here. I’ll teach you the Somatic Movements that will be most helpful for you, and more importantly how to practice them effectively for maximum results and benefit.

ON DEMAND CLASSES
Want to start learning right now? Check out my Learn Somatics Library. 50+ Somatic Movement classes available to you anytime, anywhere. Take a single class or subscribe for access to the entire library. Class #11 is free if you’d like to try before you buy.

LIVE ONLINE CLASSES
Want to take live Somatic Movement class with me? Check out the class timetable here. After class you will have the opportunity to give feedback, share your experience and ask me questions directly.

PRIVATE HANDS ON LESSONS
In Person Appointments are available in North Co. Dublin, Ireland. Learn more here.

Got a question that hasn’t been answered anywhere on the site? Send me a message, I’m happy to help!

"The Somatics workshop had the perfect amount of information and the perfect amount of doing the movements. I feel like a new woman!"
Lisa W.Washington
"You are an exceptional teacher. Your understanding of the material is obvious through your crystal clear cueing. You are able to explain somewhat complicated concepts in a succinct manor where by anyone without any knowledge of there anatomy can follow along easily."
Garda M.New Brunswick
"This has given me more confidence in myself to move forward”
June C.Seattle
"I’m always tight, and twisted in my left back, and I got to let it go! Thank you, thank you!"
Nancy M.Alberta
"I’ve had back issues on and off for the past 5 years or so and no physio, physical therapist or osteopath could resolve it. I came across Colm whilst listening to a podcast and everything he spoke about resonated with me so I decided to book a session with him. After a few simple and gentle exercises I genuinely couldn’t believe the difference in the quality of my movement. Since my one and only appointment, and with me staying consistent with the simple routine my back pain has all but disappeared. I’m genuinely bowled over by how effective Somatics has been for me."
Daniel C.Dublin
"Working with Colm one-on-one has changed my life! He has taught me so much about how to relieve my pain and ways to integrate somatics into my life, fine tuned just for me -- using tons of humor and patience. These sessions have worked where other modalities did not -- physical therapy, acupuncture, exercises, you name it, I tried everything and they all had failed where somatics with Colm has succeeded perfectly for me. Also working with Colm was WAY more fun. Very empathic and understanding of my individual needs, these one-on-one sessions have been a goldmine allowing me to look forward to a future where I am pain-free and able to do whatever i want to do! I can't imagine what life would be like without easy access to this training -- and I hope I never find out!"
Janice A.New Jersey
"To try to resolve my postural problems I tried 3 years of Chiropractic,Osteopathy,Sports Massage, Rolfing, Egoscue and any other modalities that you can find. Unfortunately none of them gave me much relief until I stumbled upon Somatics. After just 3 sessions I realised it was possible to get my alignment back completely and hope returned after a very long time. The only downside of Colm’s teachings is that I didn't find him years ago. I could have saved lots of money, time and bundles of frustration. If you want to feel better reach out and try just one session....it makes such a difference!”
Alesa O.Milan
"Somatics has helped me see life from another perspective. I was surprised that such simple movements could resolve my pain, increase my flexibility, and even improve my quality of life. Highly recommended!"
Mariel C.Dublin
"After two months being unable to walk correctly due to back pain and left knee pain I am now greatly improved after two in person one to one sessions. I am moving freely despite being in my mid sixties. I haven’t had this free movement in years! I would recommend Somatics to anyone with body movement issues. A great service, keep up the excellent work."
Brendan L.Dublin
"I had been doing Somatics for a while, following videos on YouTube, but doing an online 1-1 session with Colm really made a difference. He was very good at finding the movements that could address my problems and he was very thorough during the session, making sure I did all the movements properly, paying attention to every detail. I realised I had not been doing some of the movements properly. After only one session my body felt more relaxed and I feel I improve every time I repeat it on my own. Colm is always available to answer any questions I would have after the session. I would really recommend doing at least one live session with him, a great investment for your wellbeing."
Eric S.Ho Chi Minh
"After three sessions I feel more balanced, upright and less tense. I have learned how to get instant relief by practicing some basic movements. I’m also now engaging all the muscles in my body rather than putting excess strain on just a few. These movements can easily be incorporated into your daily routine. Highly recommended."
Stephen S.Dublin
"I had a recent shoulder injury and some niggling older problems. I find myself much freer now and I'm back playing tennis and enjoying my other activities."
Liz B.Dublin
"I attended Colm after an injury to my lower back which left me in severe pain. After 3 sessions there was a remarkable difference. What really helped is how he explained each movement and exercise, he made the complex very simple. He also taught me a series of Somatics Movements to practice at home which have helped my recovery significantly."
Ruth G.Dublin
“I arrived to see Colm with a very longstanding back problem that caused me extreme pain and mobility issues on occasions. His gentle and caring skilled approach with his in-depth wisdom in Somatics have enabled me to resolve my pain and greatly improve my movement. I can thoroughly recommend Colm. I’ve had no problems with my back since our sessions and I no longer even need to use my walking stick!! Somatics really works!”
Peter S.Dublin
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