A lot of athletes have asked me for a daily routine of Somatic Exercises to serve as "activation exercises." Activation exercises are a short series of exercises that will prepare you to move well.
Hanna Somatic Exercises are activation exercises as well as "deactivation exercises."
A large component of strength is full muscle control. Traditional athletic training teaches us how to "activate" (or contract) our muscles. But there is very little emphasis on learning to "deactivate" (or relax) our muscles back to their original and optimum resting length. Hanna Somatic Exercises teach you to pandiculate, which allows you to fully contract, and then de-contract your muscles for more potential for strength. Pandiculation is the safer, more effective alternative to stretching.
A word before you begin:
These movements are movement patterns - not "exercises" as such. No stretching is required - just slow, yawn-like pandiculations. Please do not "do" these movements; "create" these movements through use of the breath, as you move slowly, with conscious attention to the quality of the movement. You can't sense quality if you're moving quickly! And your ability to do ballistic movement depends on your control and quality of movement. If you want to go fast, first go slow so you know what you're doing.
The point of Somatic Exercises is to to eliminate accumulated muscle tension before you begin training and then reduce any accumulated muscle tension after your training. Accumulated tension occurs due to over-training, injuries, accidents, poor postural habits and the stresses of daily life. Address the muscular system at the level of the brain and nervous system, and you quickly restore full muscle length and function and relearn optimal movement patterns.
Here are a few Somatic Exercises that will ready your entire body in the same way a cat or dog readies itself for action every time it gets up off the floor. We have all seen cats and dogs pandiculate when they get up from rest. They do that reflexively. If they didn't pandiculate, they would lose the ability to move as swiftly and adeptly as they do.
As you move through these Somatic Exercises treat them as the preparation for movement that they are; there's no need to go quickly, there's no need to tick repetitions off your mental clipboard. Treat them like the lengthening yawn that they are. Put your focus on the patterns that you're moving through. Stop for just a few seconds between repetitions as well as each individual movement pattern in order to allow your brain to absorb the sensory feedback you are sending it. This momentary pause will integrate new proprioceptive awareness once you stand up again and begin working out.
Please note: It is assumed that the reader has a basic understanding of Somatic Movements. The best way to use Somatic Exercises to support your workout is to learn as much as you can. Consider having a longer morning routine in which you pandiculate the extensors, flexors and trunk rotators. Then, when you get to the gym, three short, slow Somatic Exercises will suffice to sufficiently "reboot" your somatic awareness and muscle control for full recruitment of the muscles needed for your workout and full relaxation when you're finished.
Try the Somatic Exercises in this video. They are basic human movements necessary to all sports: extension, flexion and cross lateral movement. You can apply them to any sport:
- Arch and Flatten - extension and flexion - and a return to and awareness of neutral
- Back Lift - extension of the spine through the posterior diagonal line
- Cross Lateral Arch and Curl - flexion of the spine through the anterior diagonal line
Thanks to Colm McDonnell of ClinicalSomatics.ie for his collaboration on this post.