In Part 4 of this series I want to talk about course corrections or making adjustments so you can continue making progress with your Somatic movement practice. If you want to recap on the previous entries here they are, Part 1, Part 2 & Part 3 .
When it comes to course corrections and making adjustments. This is where your note taking becomes invaluable. Hopefully you have been keeping some brief notes about your practice. If you have, you now have a record that you can look back on to help you make sense of what is working for you, and perhaps what isn’t working for you.
So before we get into that we need to clarify something. When it comes to a Somatic movement practice, what IS progress?
Somatics is all about improving our sensory awareness (our ability to feel our muscles) and our motor control (our ability to contract and relax our muscles voluntarily). So how do we measure that? Well, when we can sense ourselves better and control our muscles better we should begin to experience at least some of the following improvements;
- Less muscle pain
- Deeper and more restful sleep
- Freer Breathing
- Improved mobility (walking, sitting, standing should all be feeling more comfortable)
- Reduced feelings of anxiety and/or stress
If you are not experiencing some or all of the benefits liste above, try the following adjustments;
- Make sure you are doing the movements correctly, sometimes what we think are doing and what we are actually doing are quite different. Watch the videos again, listen to the instructions and cues very carefully, and pay close attention to which muscles you can feel as you do the movements, particularly in your trunk. If you cannot feel the correct muscles contracting when you do a movement, you will not be able to get the intended muscular release.
- Perform the movements slower, it’s really important to go slow, particularly on the relaxation phase of each movement as that is when you are literally releasing the tension and lengthening the muscles back to their proper resting length. When we move slowly we engage the part of the brain that is responsible for voluntary movement, the sensory motor cortex. Going slowly allows time for the sensory motor cortex to sense what is happening during the movement. When we don’t have good control of a particuclar group of muscles we will experience jumps, jerks, or shakes in the movement as we relax back to rest. If this happens, simply repeat the movement, but go more slowly through the jerky portion of the relaxation phase. In doing so, you allow your sensory motor cortex the time to smooth out the movement. When the movement is smooth you know voluntary control has been re-established.
- Do less. This may sound somewhat counter intuitive but favour quality over quantity. Do just 3 or 4 repetitions of each movement you practice, but slow it right down and put all your focus on what you can sense and feel before, during and after each movement, applying what you learned from point 2 above.
- Make sure you are not holding your breath during the movements. This is a common one and something that we can do without realising. If we are holding anything, then we are using more tension than is necessary. Generally with Somatic movements, we inhale on the effort and exhale on the release. But if you find that challenging just breathe however feels most comfortable. But ensure you are breathing in and out and not holding your breath.
- Pause at rest. Be sure to pause at complete rest for a full in and out breath between each repetition. You need to allow you sensory motor cortex time to sense what ‘at rest’ feels like. Don’t be in a hurry to rush through your practice.
- Use you own hands. Use your own hands to help you sense more clearly what you are doing during the movement. For example; In Arch & Curl put one hand on your belly so you can clearly feel your belly muscles contracting and relaxing. In Arch & Flatten, feel your lower back muscles with your fingers as you do the movement, feel the lower back muscles contract and stiffen as you arch and soften and lengthen as you flatten.
- Change the order you do the movements. This is a simple strategy that often really helps. I have presented the movements in the standardised order but you are free to modify that order. Experiment to find what order of movements works best for you.
- Remove a movement. Look back at your notes and see what happened after adding each new movement. It may be that just one movement is problematic for you, if you know which one it is you can either remove it for a while, or give it more focused attention, see point 1.
- Allow more time for sensing changes. After each movement, lay out flat and really focus intently on any changes you can sense in your body, where is tense, where is less tense, has the resting position of your legs or arms changed, has you comfort increased. Sensing like this is a skill, and the more your practice it the better you will get at it and the more you will begin to notice. This sensing is just as important as the doing of the movements. Sensing and moving are two sides of the same coin.
Implement a couple of these tips next time, and see if it doesn’t improve the quality of your practice and facilitate greater or more noticable changes for you.
Below is the video with the next two movements to add to your burgeoning Somatic movement practice. Lateral and Diagonal Arch & Curls. These movements build on the previous movements in this series.
We’ll conclude this series with Part 5 next week. In the meantime keep up your practice! If you’d like some more help getting to grips with your Somatic movement practice, or you have a particular movement issue you’re struggling to resolve, you can book a 1-1 online session with me and Learn Somatics from the comfort of your own home.
Until next time!