The Transformative Power of Somatic Movement

A Guide to Embodied Awareness

In our fast-paced world of digital distractions and constant demands, many of us have become disconnected from the most fundamental aspect of our existence—our bodies. We move through life on autopilot, often unaware of the tension we carry or the inefficient patterns that contribute to pain and limitation. Somatic movement offers a path back to embodied awareness, inviting us to rediscover the wisdom that resides within.

What Is Somatic Movement?

Somatic movement is a form of mindful physical practice that emphasizes internal awareness and sensation rather than external form or appearance. The term "somatic" comes from the Greek word "soma," meaning "the living body in its wholeness." Unlike conventional exercise that focuses on repetitions, aesthetics, or performance, somatic movement is concerned with how you move and what you experience internally during that movement.

At its core, somatic movement is about reclaiming conscious control of muscles that have become chronically contracted due to stress, injury, or habitual postures. Through gentle, deliberate movements performed with deep attention, practitioners learn to sense and release tension, improve coordination, and restore natural, efficient movement patterns.

The Pioneers of Somatic Movement

The field of somatic movement has been shaped by several influential educators and practitioners, each contributing unique approaches and insights:

Moshe Feldenkrais (The Feldenkrais Method)

Physicist, engineer, and judo master Moshe Feldenkrais developed his method after suffering a debilitating knee injury. Rather than undergo surgery with uncertain outcomes, he applied his understanding of physics, biomechanics, and neurology to retrain his nervous system and restore function.

The Feldenkrais Method uses two approaches:

1. Awareness Through Movement (ATM): Group lessons where students are verbally guided through a sequence of movements to increase awareness and discover more efficient movement possibilities.

2. Functional Integration: Individualized hands-on sessions where the practitioner gently guides the student through customized movements to address specific needs.

Feldenkrais's approach emphasizes learning and curiosity rather than correction or fixing, believing that when given better options, the nervous system will naturally choose more efficient movement patterns.

Thomas Hanna (Hanna Somatics)

Thomas Hanna, a philosopher and student of Feldenkrais, coined the term "somatics" in the 1970s. He identified what he called "sensory-motor amnesia"—the loss of awareness and voluntary control of certain muscles due to habitual patterns, stress, or trauma.

Hanna observed three common reflexive patterns that can become chronically engaged:

1. The Red Light Reflex (Startle Response): A withdrawal pattern involving contraction of the front of the body, often associated with anxiety and stress.

2. The Green Light Reflex (Action Response): An arching of the back associated with constant readiness for action and the "fight" response.

3. The Trauma Reflex: A protective side-bending pattern that emerges in response to injury or pain.

Hanna's method employs a technique called "pandiculation"—a conscious contraction followed by a slow, deliberate release—to restore voluntary control of chronically contracted muscles.

Living Somatics

Building upon the foundations laid by Feldenkrais and Hanna, Living Somatics is a comprehensive system of neuromuscular education and movement awareness. It offers both hands-on clinical approaches and movement lessons that help people recognize and release holding patterns resulting from stress, injury, or habitual posture.

Living Somatics emphasizes finding ease and comfort in movement, with quality taking priority over form. The movements are typically performed slowly and mindfully, often lying on the floor, creating a safe environment for exploration and learning.

The Science Behind Somatic Movement

Our understanding of neuroplasticity—the brain's ability to reorganize itself by forming new neural connections—has validated many principles of somatic education. When we move with conscious awareness, we engage different neural pathways than when we move habitually or automatically.

Research suggests that somatic practices can:

• Reduce chronic muscular tension and pain

• Improve proprioception (awareness of body position)

• Enhance coordination and balance

• Decrease stress and anxiety

• Improve posture and breathing

• Support recovery from injury

One of the key principles is that our brain can learn to "forget" how to sense and control certain muscles—what Hanna called sensory-motor amnesia. Through somatic movement, we can wake up these forgotten areas and restore conscious control.

Common Somatic Movement Patterns & Their Effects

The "Go Response" (Green Light Reflex)

This pattern involves chronic contraction of the back muscles, creating an exaggerated arch in the lower back. Over time, this can lead to compression of the spine, disc problems, and back pain. Through somatic movement, these chronically tight muscles can learn to release, reducing excessive arching and alleviating discomfort.

The "Startle Response" (Red Light Reflex)

When the muscles of the front body become habitually contracted, it results in a forward head posture, rounded shoulders, and sunken chest. This pattern is often associated with anxiety and chronic stress, and can lead to shallow breathing, neck pain, and even digestive issues. Somatic practices can help release this pattern, restoring upright posture and fuller breathing.

The "Cringe Response" (Trauma Reflex)

This protective response occurs after injury, surgery, or trauma to one side of the body. The muscles contract to guard the injured area—a helpful response initially, but problematic when it persists long after healing has occurred. Somatic movement helps the nervous system recognize and release this pattern, returning to balanced, pain-free movement.

Benefits of Regular Somatic Practice

People who engage in regular somatic movement often report:

• Reduced pain and tension

• Improved posture and alignment

• Greater ease and efficiency in movement

• Enhanced body awareness

• Better stress management

• Improved sleep quality

• Greater sense of embodiment and presence

The effects extend beyond physical improvements to influence mental and emotional well-being, as we learn to recognize and release physical patterns associated with stress and emotional states.

My Personal Journey with Somatic Movement

My discovery of somatic movement came during a challenging period marked by physical discomfort and a sense of disconnection from my body. Like many people, I had developed habitual ways of moving that were causing strain and pain. Traditional approaches offered temporary relief but didn't address the root causes.

Somatic movement offered a different path—one that invited curiosity and awareness rather than correction and force. Through gentle, mindful explorations, I began to recognize patterns of tension I hadn't been aware of before. I discovered how much effort I was unconsciously exerting in even simple movements and learned to find more efficient, easeful ways of being in my body.

The practice gave me tools to release chronic tension, improve my posture, and respond more skillfully to stress. Beyond the physical benefits, it fostered a deeper connection to myself and a greater sense of embodied presence in my daily life. What began as a quest for pain relief evolved into a transformative journey of self-discovery and empowerment.

Now, as a certified Living Somatics educator, I'm privileged to guide others on their somatic journeys, witnessing the profound changes that can occur when people reconnect with their innate body wisdom.

Getting Started with Somatic Movement

If you're curious about exploring somatic movement, here are some suggestions:

1. Begin with curiosity: Approach practice with an exploratory mindset rather than trying to achieve specific goals or positions.

2. Move slowly: Slower movement allows for greater awareness and more refined control.

3. Focus on sensation: Pay attention to what you feel during movement, noticing subtle differences in effort, tension, and ease.

4. Less is more: Small, gentle movements often yield greater benefits than large, strenuous ones.

5. Rest and integrate: Take time between movements to notice changes in your body's sensations.

6. Be patient and persistent: Somatic changes often happen gradually, as your nervous system learns new patterns over time.

7. Seek guidance: While many somatic practices can be explored on your own, working with a trained instructor can provide valuable feedback and direction.

Conditions That May Benefit from Somatic Movement

Somatic movement can be helpful for a wide range of physical challenges, including:

• Back and neck pain

• Joint discomfort

• Postural issues

• Stress-related tension

• Recovery from injury or surgery

• Movement limitations

• Chronic pain conditions

• Balance and coordination challenges

Even without specific physical concerns, somatic practices offer a way to enhance body awareness, improve movement quality, and foster a deeper sense of embodied presence in daily life.

Reclaiming Embodied Wisdom in a Disconnected World

In a culture that often values productivity over presence and achievement over awareness, somatic movement offers a radical alternative—an invitation to slow down, tune in, and rediscover the intelligence of our bodies. Through this practice, we can unwind patterns of tension, improve our movement quality, and cultivate a more harmonious relationship with ourselves.

Whether you're seeking relief from physical discomfort, looking to enhance athletic performance, or simply wishing to feel more at home in your body, somatic movement offers valuable tools for your journey. By learning to move with greater awareness and efficiency, we not only improve our physical well-being but also enrich our experience of being embodied humans in the world.

As Thomas Hanna wrote, "Humans are not born, but rather made." Through somatic movement, we have the opportunity to consciously participate in our own making, cultivating the conditions for greater ease, freedom, and joy in our embodied lives.

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Interested in exploring how somatic movement might support your healing journey? Contact me to learn about upcoming classes or schedule a private session.

Amanda Young is a certified Living Somatic Movement Teacher based in Clarksville, TN. She helps clients reconnect with their bodies through gentle, effective somatic movement practices. Learn more about working with Amanda here.