... the Back Lift
It is also the Somatic Exercise that many people do incorrectly.
Instead of sensing, feeling, and contracting their back muscles, then slowly releasing them, they recruit other muscles to do the movement. Many people have trouble with this exercise, because they have Sensory Motor Amnesia in their backs, necks, and shoulders. Because this exercise is one of the most powerful somatic exercises you could ever learn to eliminate back, neck, and shoulder pain, it's important to do it correctly.
Technically speaking, Somatic Exercises are merely sensory motor movement patterns that recreate the stress reflexes that occur involuntarily in every human being. They are also explorations of simple movement: the legs moving in or out, the shoulders rolling, the head lifting.
They are perfectly natural for the human body, and by moving in a slow, gentle way we are able to become aware of where we can and cannot control our muscles and our movement. That being said, there is an optimum way to do Somatic Exercises in order to get the most benefit and to retrain the brain to be able to release spastic muscles, and improve sensory awareness and muscle function.
In my book, Move Without Pain, I write that the back lift "addresses all the muscles in the back of the body that contract in response to activity and ongoing stress." This is the Green Light Reflex (also called the Landau Response). Whenever you are called into action - the phone rings, you're in a hurry to go somewhere, you need to do something - all the muscles on the back of the body contract. It's a joyful, useful reflex.
In the back lift you recreate the green light reflex, so you can decreate it (and recognize it) when it happens so that you don't get stuck in it. This action of contracting, then slowly lengthening into relaxation, is called pandiculation. It resets muscle function, length and tonus in one easy movement. This is what you've seen your cat or dog do when they get up from rest.
Many of us no longer take the time to relax our muscles after activity, so these muscles learn to stay contracted - even when we're asleep. Doing the back lift brings your brain back into sensory and motor control of the muscles. Once you can begin to feel the muscles and how they tighten, then you can release them.
Below is a video with a tip for how to get the most out of the back lift. In my 3-day Somatic Exercise Coach training I teach movement, medical and fitness/athletic professionals how to skillfully teach the Somatic Exercises to their clients so they can move better and do more of whatever activity the practitioner is teaching them. I coach them to be able to see how Sensory Motor Amnesia presents itself within each of the Somatic Exercises. The video below shows one of the ways people unnecessary muscles in order to do this exercise.
Click here for more information about how to train to skillfully teach Somatic Exercises using the fundamentals of Hanna Somatic Education.
To buy any of the Essential Somatics® instructional DVDs, click here.