Maximize Your Results with

the Somatics Exercises

Working with your central nervous system
is the most important part of exercise...
and Somatics Exercises precisely do this.
As youre led through the movements...
observe how you are moving
Sense yourself... however you can
No right or wrong way to do the
movements
Observe your movements in the field of
gravity
As you accomplish mastery, your pain and
stiffness will disappear
Move where you think you are being
guided to... trust yourself, youll err into
correction... just like when you
learned to walk
Practicing the movements brings clarity
Practicing weeds out compensatory
patterns of movement
Practicing releases patterns of protection
and guarding
The 3 step process is as follows: 1, 2, 3
1 Move slowly & lazily
2 Pay close attention as to how you
release yourself...notice how your brain
organizes the movement
3 Pause so the feedback can be clear
The Gold is 2, 3, 1



The UNDOING and noticing how your
brain adjusts the muscles as you return
Your release may be jerky, hesitate,
oscillate, fluctuate...
Move in a smaller window of movement
Smooth it out over time
The PAUSE allows for the reset in your
nervous system
Youll get a shot of relaxation chemicals
Decreases your stress & provides
relaxation to your muscles
Observe any feeling or sensations without
any label

S-l-o-w Movements
Resets your muscles
Less likely to cause pain and discomfort
Adjust your position when needed
Prop yourself when needed
You can always just imagine yourself
doing the movements
If you push into pain, retreat slowly,
rest, and repeat at a limited range of
movement
Moving in the smallest window of comfort
provides a positive yield
Youre the best judge

Move as gently as you can
Move with the least possible effort
If you try to do the movement, your
muscles could recontract and tighten...
next time move with less effort
Incorrect stretching tightens rather than
loosens
Strive less = not trying as hard while doing
your best
The best feedback happens on the floor

Support your body as necessary
Bed is OK
Patience & Persistence brings results
More comfortable movement
Consistent practice
Skills improve over time
Somatics Exercises are a part of your
personal toolkit
Decrease accumulated stress
Gain skills to prevent injuries and recover
more quickly
EASY DOES IT 1-2-3 2-3-1 Repeat as
often as necessary