Somatic Stretching: What It Is and How It Works

Table of ContentsView AllTable of ContentsPrinciples and UsesSomatic StretchesRemindersFinding a Practitioner

Table of ContentsView All

View All

Table of Contents

Principles and Uses

Somatic Stretches

Reminders

Finding a Practitioner

Somatic Stretching Principles and Uses

Somatic stretching emerged in the 1970s from U.S. philosopher Thomas Hann.Principles include the following:

Interoception or Internal Body Awareness

Interoception brings awareness to internal body cues and what they’re signaling. It’s a first step to noticing the ongoing effects of pain and associated emotional states like stress, as well providing an opportunity to calm the nervous system or release emotional pain.

Examples include noticing the tension or heaviness within muscles or organs or drawing attention to the internal movement of your breath.

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Exteroception and Proprioception

Exteroception brings awareness to the external environment to prompt action or physical movement.Proprioception is an awareness, perception, or sensation of movement and position.For example, noticing the way your body is moving, balancing, and positioning.

These principles bring awareness to cues from both the internal body systems and environment to encourageembodied movement.

Somatic stretching can be used for:

Where Trauma Is Stored In the BodySymptoms of emotional stress and trauma manifest in the body and impact every body system.Specific body areas affected include:ChestHipsLow backPelvisShoulderSpineStomach

Where Trauma Is Stored In the Body

Symptoms of emotional stress and trauma manifest in the body and impact every body system.Specific body areas affected include:ChestHipsLow backPelvisShoulderSpineStomach

Symptoms of emotional stress and trauma manifest in the body and impact every body system.

Specific body areas affected include:

How to Let Go of Past Trauma

How to Do Somatic Stretches

Somatic stretches are performed gently, slowly, and intentionally typically a few minutes a day. Here are examples and ways to get started.

Standing Awareness

Standing awareness is the beginner pose to be done before other somatic exercises. Here’s how:

Diagonal Arch and Curl

To do this stretch:

Back Lift

To perform this stretch:

Arch and Flatten

To do this exercise:

Seated Twists

This stretch focuses on the spine:

How Is Somatic Stretching Different?The purposes of somatic and typical stretching differ. In somatic stretching, the aim is to release emotional stress and stored trauma. With typical stretching, the aim is often to increase flexibility and range of motion.

How Is Somatic Stretching Different?

The purposes of somatic and typical stretching differ. In somatic stretching, the aim is to release emotional stress and stored trauma. With typical stretching, the aim is often to increase flexibility and range of motion.

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Reminders Before, During, and After Somatic Stretching

Here are a few important reminders to consider before, during, and after somatic stretching.

You Are in Charge

Working with a somatic practitioner who can help guide you through the process may also help.

Here are a few other things to consider:

Somatic stretching is a mental and physical exercise. As such, you may experience physical effects from the nervous system, including nausea, dizziness, and headache and mental effects like emotions coming to the surface, which can feel overwhelming.Prepare, practice, and recover from somatic stretching with this in mind. Self-compassion is key.

You don’t have to do this alone. Consider connecting with a trained mental health professional who can offer additional support in somatics like somatic therapy. Contact a healthcare provider with any questions about specific sensations that are not resolving on their own or with somatic stretching.

Where to Find SupportTrauma recovery can look quite different from person to person. While some may find their relief in somatic stretching, others may need or want additional types of support, includingtrauma therapy.The following resources are available 24 hours a day:988 Suicide & Crisis Lifelineat988 (text or call)for support and assistance from a trained counselorNational Domestic Violence Hotlineat800-799-7233for confidential assistance from trained advocatesSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat800-662-4357for information about local treatment optionsRAINN National Sexual Assault Hotlineat800-656-4673to receive confidential support from a trained staff member at a local RAINN affiliateIf you or a loved one is in immediate danger, call911.

Where to Find Support

Trauma recovery can look quite different from person to person. While some may find their relief in somatic stretching, others may need or want additional types of support, includingtrauma therapy.The following resources are available 24 hours a day:988 Suicide & Crisis Lifelineat988 (text or call)for support and assistance from a trained counselorNational Domestic Violence Hotlineat800-799-7233for confidential assistance from trained advocatesSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat800-662-4357for information about local treatment optionsRAINN National Sexual Assault Hotlineat800-656-4673to receive confidential support from a trained staff member at a local RAINN affiliateIf you or a loved one is in immediate danger, call911.

Trauma recovery can look quite different from person to person. While some may find their relief in somatic stretching, others may need or want additional types of support, includingtrauma therapy.

The following resources are available 24 hours a day:

If you or a loved one is in immediate danger, call911.

Where to Find Somatic Practitioners

Somatic practitioners are trained to help with emotional and trauma release through mind-body techniques like somatic stretching.Look for providers trained in somatic stretching or experiences.

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Summary

Somatic stretching is a mindfulness-movement technique aimed at releasing stored trauma or regulating a dysregulated nervous system. Beginner stretches include standing awareness, head hang, and supine spinal twist.

You’re in charge of which stretches you perform, including for how long and how often, although a few minutes a day is typical. If sensations are overwhelming, you can modify your approach and consider working with a somatic practitioner or healthcare or mental health provider.

8 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Harvard Health Publishing.What is somatic therapy?

Somatic Systems Institute.Thomas Hanna.

Meehan E, Carter B.Moving with pain: What principles from somatic practices can offer to people living with chronic pain.Front Psychol. 2021;11:620381. doi:10.3389/fpsyg.2020.620381

Washington Coalition of Sexual Assault Programs.Handy guide to recognizing trauma stored in the body.

Somatics.org.Somatic essentials: The somatic solution to staying flexible and fit.

American Council of Exercise.Types of exercise.

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