In the quest for longevity, there are various health and fitness practices to enhance our well-being. Somatic stretching is one powerful tool to promote physical agility and extend our healthy years. Somatic stretching examines the interconnectedness of various systems and emphasizes the mind-body connection by cultivating an awareness of sensation to nurture a deeper understanding of our physicality. Unlike traditional static stretching, where you hold one position for a set amount of time, somatic stretches encourage dynamic and fluid movements to target specific muscle groups and promote a full range of motion.
Somatic movements are typically slow, deliberate, and guided by our internal awareness. They help retrain the mind by allowing muscles to relax fully so that they may return to a natural state and reverse habitual learned movement patterns that can lead to pain and dysfunction. This innovative practice combines elements of mindfulness, anatomy, and gentle stretches to create a unique and holistic approach to flexibility and movement.
Somatic stretching aligns with a preventive approach. Regular somatic stretching works to prevent musculoskeletal issues, improve posture, and contribute to a healthier, more functional body. For example, this practice works to reduce inflammation by promoting better circulation, easing tension, and supporting joint health. It also reduces the risk of injuries caused by stiff muscles and a lack of flexibility. This will expand the number of years that we are physically independent. Stress is a significant contributor to many ailments and chronic diseases. Somatic stretching incorporates relaxation techniques and mindful breathing, providing a practical tool for stress reduction. Reducing our stress levels also promotes quality sleep, which is crucial for weight management, healthy cognitive function, a strong immune system, and preventing chronic disease – a solid recipe for longevity. Additionally, mindfulness extends to other aspects of our life from improving our eating habits to our emotional reactivity.
We believe somatic movement can encourage individuals to embrace the aging process with mindfulness and acceptance. A positive mindset toward aging, can increase life satisfaction, our mental well-being, and foster a more graceful and grateful attitude to growing older.
Here are few somatic stretches to get you started. Approach each of these movements with awareness and move slowly. Tune into yourself – pay close attention to your body’s sensations, and use your breath to move into position. Here are some somatic stretches you can incorporate into your routine:
Neck Release Sit or stand in a comfortable position. Gently tilt your head to one side, bringing your ear toward your shoulder until you feel a gentle stretch along the side of your neck. Hold for a few breaths then switch sides. If this movement causes any pain, bring your head back to midline and keep the shoulders relaxed.
Shoulder Stretch
Sit or stand with a straight spine. Begin to roll your shoulders in a circular motion, first forward and then backward. After a few rounds in each direction, reach your arms overhead. Clasp your hands. Feel the stretch along your sides and through the arms. Inhale deeply and exhale slowly. Release your clasp and repeat.
Chest Opener
Stand with your feet hip-width apart. Engage your core muscles then clasp your hands behind your back and straighten your arms, lifting them slightly. Pull your shoulder blades together to open your chest. Lift your chin slightly to expose your neck. Hold the stretch and take deep breaths.
Squat Position
Spread your feet so they are slightly wider than your hips’ width distance. Turn out your feet to a comfortable angle (about 45-degrees) then drop your tailbone towards the ground. Keep your spine straight and aligned, breathe deeply. Begin to shift your weight back and forth between both feet to open your hips and pelvic area in slow, gentle movements.
Seated Forward Fold
Sit on the floor with your legs extended in front of you. Hinge at your hips and reach forward with the intention to bring your chest to your upper thighs. Allow your hands to rest on your legs or the floor. Keep your spine long to avoid rounding your back. Feel the stretch along your hamstrings and lower back.
Reclined Spinal Twist
Lay on the floor with your spine flat on the ground. Spread your arms out to a T-shape. Bend your knees so the soles of your feet are on the ground. Then drop both of your knees to the side and turn your head to the opposite direction of your knees. Hold the stretch for a few breaths, then switch to the other side. Rock between each side as many times as you need.
Consistency and mindfulness are key to unlocking the benefits of somatic stretching for longevity and wellness.
Always ask a healthcare provider if a new routine is right for you.
