5 Simple Somatic Stretches for Beginners
If you’re curious about somatic stretching, here are five beginner-friendly somatic exercises to try. Warren recommends doing each for about five minutes and repeating them daily, to build awareness of how your muscles feel and potentially reap the cumulative benefits of releasing tension.
1. Standing Awareness
Before you do any other somatic stretches, Warren recommends simply standing and bringing awareness to various muscles in your body. Stand up straight with your feet rooted and notice how your feet grip the floor, she says. Try to contract and release those foot muscles. Take deep breaths and notice how your abdominal muscles expand and contract, bringing awareness to how this feels. Finally, scan your body from top to bottom, noticing how your different muscles feel, and especially any areas of tension.
2. Hang Your Head
Stand up straight, with your feet rooted on the floor, Keator says. Slowly hang your head, letting it fall as far down as it will comfortably go. As you do, notice how the muscles in your neck are feeling. Also notice how that neck movement has affected nearby muscles, joints, and tissues, like those in your shoulders and upper back. Identify an area that feels tense (for example, the back of your neck), and really explore (think about) how that tension feels. Notice how it feels to settle into the stretch. Try to release some of the tension you feel.
3. The Arch and Flatten
If you experience back pain, Warren recommends the arch and flatten, which allows you to release and then regain control of the muscles in your lower back and abdominals. It’s a slow movement done lying on the floor. Position feet flat on the floor hip-distance apart with knees bent. Take a deep breath, noticing how the muscles in your lower back and abdominals move as you do. Gently arch your back, bringing your belly upward and pressing your glute muscles and feet into the floor. Stay here for as long as feels comfortable. Then, slowly lower your back and flatten it against the floor. Repeat the movement very slowly, scanning the muscles in your torso for any tension and trying to release it. Watch Warren’s video to see how to do the movement.
4. Iliopsoas Exercise
The iliopsoas is the muscle group that attaches your spine to your legs, and many of us hold lots of tension in it. This progression brings awareness to these muscles and the muscles surrounding them, so you’re better able to release that tension, Warren says. Lie on your back with your knees bent and feet flat on the floor. Place your right hand behind your head. Gently lift your head as you simultaneously lift your right leg, keeping it bent, about 6 inches off the floor. (This should look a bit like you’re doing a crunch with just one side of your body.) Scan the muscles in your lower back, hips, and legs for tension, and notice how they feel. Gently lower your leg and head. Do the same thing, this time straightening your leg slightly as you lift. Repeat these motions slowly and gently several times, then do the same on the other side. Watch Warren’s video to see how to do the movement.
5. Carpal Tunnel Exercise
If you spend large portions of the day typing on a computer or other device, this exercise may help release tension that may be building in your waist, shoulders, chest, hands, and wrists, Warren says. To do this exercise, lie on your left side with your legs bent at a 90 degree angle out in front of you and your head resting on your left arm (it can be bent or straight). Place your right hand on the ground, resting your upper arm on your body with your elbow bent at roughly a 90 degree angle. Move your right arm up and around your head, so that your right hand is near your left ear and your elbow points straight up. Gently guide your head up to the ceiling with your hand so that the right side of your waist contracts. (This is like a side crunch.) Notice those muscles contracting. When you’re ready, release and move your head back down as slowly as you can. Repeat this once. With your right elbow facing to the ceiling, gently roll onto your back with your right arm behind your head. Bring your left arm out to the side. Crunch your right arm, right shoulder, and head upward and toward the left side of your body. Release and lower your head and shoulder as slowly as possible. Repeat all these movements on the other side. Watch Warren’s video to see how to do this sequence.
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About Somatic Stretching and Public Speaking Concepts
I'm well-versed in somatic stretching, a practice that involves gentle, mindful movements to release muscle tension and improve body awareness. This article outlines five beginner-friendly somatic exercises aimed at building awareness of muscle tension and promoting relaxation. These exercises include "Standing Awareness," "Hang Your Head," "The Arch and Flatten," "Iliopsoas Exercise," and "Carpal Tunnel Exercise." Each exercise focuses on specific muscle groups and aims to help individuals understand and release tension in those areas.
In addition to somatic stretching, the article also touches upon concepts related to public speaking, such as speech writing, types of speeches, speech delivery methods, structuring the speech, managing speech anxiety, and the importance of introductions and conclusions in public speaking. These concepts are essential for effective communication and can greatly benefit individuals looking to improve their public speaking skills.
Let's delve into the details of these concepts and explore how they can contribute to enhancing both physical and verbal communication skills.
Somatic Stretching Exercises
- Standing Awareness: This exercise involves bringing awareness to various muscles in the body, focusing on the feet, abdominal muscles, and overall body tension.
- Hang Your Head: This exercise focuses on the muscles in the neck, shoulders, and upper back, aiming to release tension in these areas.
- The Arch and Flatten: Designed to release and regain control of the muscles in the lower back and abdominals, this exercise is particularly beneficial for individuals experiencing back pain.
- Iliopsoas Exercise: This exercise targets the iliopsoas muscle group, which connects the spine to the legs, and aims to release tension in the lower back, hips, and legs.
- Carpal Tunnel Exercise: Specifically beneficial for individuals who spend extended periods typing, this exercise targets tension in the waist, shoulders, chest, hands, and wrists.
Public Speaking Concepts
- Speech Writing and Types of Speeches: The article mentions the importance of the conclusion in a speech, emphasizing the need for a strong ending, particularly in persuasive speeches.
- Methods of Speech Delivery: It discusses the significance of an introduction in a speech, including attention-getters, topic introduction, speaker credibility, and forecasting of main points.
- Structuring the Speech: Organizing speeches is highlighted as a crucial factor for improving clarity of thought and increasing the likelihood of an effective speech.
- Managing Speech Anxiety: The article provides simple relaxation techniques to reduce physiological fight-or-flight response symptoms, emphasizing the importance of muscle relaxation exercises and systematic desensitization.
- Introductions and Conclusions: The importance of connecting the conclusion of a speech to the attention-getter/introduction is emphasized, allowing the audience to come full circle and enhancing the impact of the speech.
By understanding and applying these concepts, individuals can not only improve their physical well-being through somatic stretching but also enhance their verbal communication skills and confidence in public speaking.
