6 Somatics Exercises for Pregnancy

Here is a brief "Somatics Journal" from one of my clinical Somatics students who just had her third baby. It is her experience of doing Hanna Somatic Exercises before, during and after her pregnancy and integrating the awareness she gained from it. Enjoy!

I wanted to share my Somatics experience during the delivery of my daughter and during the last few weeks, back at home, exploring ways to avoid unnecessary pains and discomfort in my body.

It is amazing how awareness and connectedness to your body can make the childbirth experience so different.

It wasn’t easier or less painful for me, yet in the moment of truth, when I had to help my baby and push her out, I could actually imagine and picture the muscles in my body. I could see which muscles should work when I needed to push and which muscles should stay relaxed, long and open, in a way that would help me work in the most efficient way. In every contraction I actually did Arch and Curl. Then I completely relaxed my muscles in between the contractions. I felt in control of my body and the entire process. This was much different experience from my other two deliveries. I was part of it, I helped it, I had control!

Back home, there was lots of physical and repetitive stress:

Holding my baby for hours, breastfeeding her in an uncomfortable position that didn't feel good in my body. Holding her in one arm and playing with my other two kids, using the rest of my body, trying to find balance and ease. Challenging!

Thankfully, at the end of the day (well, there isn't really end of the day when you have a baby) when the other kids were asleep, I had my “Hanna Somatics cat stretch” - I had my awareness - just me taking care of my body and reminding it that it could be different. Pandiculating, feeling my muscles, isolating the areas needed to be taken care of, enjoying the movement, allowing my body to flow in such a natural, relaxing way.

It takes me about 15 minutes a day to awaken my muscles, to activate my joints, to find again the way to move freely and remind my brain and my nervous system how my body, my muscles can and should work. Three weeks after having my baby, I was laying on my yoga mat and what I felt was discomfort in my back - a huge arch in my lower back. Both my shoulders were rounded forward and it felt like someone was  pulling them up to my ears and I could not control it. I was looking for that feeling of “melting” into the mat, and just couldn’t feel it.

An easy daily movement routine to regain control of your body:

Arch & Flatten - I start to feel more in control, my movement becomes more fluid, smooth. I feel a wavy movement in my entire spine and can actually feel it and imagine it moving from bottom to top. My neck joins the movement and then the head and chin move as well. My entire body is in that movement and I already have much more control than I had when I started.

The Flower - this is where the front of my body really opens, and the shoulders release down. It BiaELA7BTfeels great because it releases my upper back. I still don’t feel comfortable laying on my belly and doing the Back Lift, so I just do a variation of it while lying on my back. After doing it, I can sense the connection between my upper body and my lower body.

Arch & Curl - I love this one! When releasing the front of the body, on the way down back to the mat, I release so slowly that I feel each vertebra, one by one, as it touches the mat. My elbows open to the sides and I go all the way down until my shoulders and elbows touch the mat. It is a complete release of my upper body when I do it slowly and control each muscle that is part of that movement.

Side Bend  - After holding my baby for only four weeks now, I know I still need to restore balance between the right and left sides of my body. This is the best exercise to restore balance. I do it first with my hand on my hip, just to feel where the movement is and which muscles are working. When doing it with my arm holding my head, I feel the entire side of my body lengthen and open all the way to my armpit.

Steeple Twist - I love connection I feel when I do the Steeple Twist the upper and lower body and sides of my body - when everything moves from the center. I'm like a well-oiled machine.

I do my Somatic Exercises every day. Sometimes I add my own movement variations and allow my body to choose the way it wants to move, in the most natural way. At the end of each practice, I stand up and feel taller, softer; I feel good in my own body, I feel that I have control again.

I thank Hanna Somatics, as well as my Nia movement practice for this. I feel lucky that I’m able to choose awareness and movement as a way of life.