Lesson #1: The Solution to Your Muscle Pain

Move Without Pain 5-Day Course  •  Completion time: 15 minutes


Welcome to the first lesson of the Move Without Pain 5-day Course.

I know why you’re here. You’re looking for a common-sense approach for managing your chronic pain problems. 

People just like you come to me every day to find relief from: 

  • Joint and muscle pain
  • Sciatica
  • Sacroiliac Dysfunction 
  • Repetitive use injuries
  • Poor posture
  • Headaches
  • Accidents,  traumas and whiplash
  • Breathing problems
  • Frozen shoulder syndrome
  • Temporomandibular Joint Dysfunction
  • And other common neck, shoulder, back, hip, leg, foot and knee pain

I’d like to say that I have many repeat clients, but that’s not the case.  Once I teach people how to pinpoint the root of their pain and reverse it, they don’t need me anymore.  My goal with you is the same—to teach you how to regain voluntary control of your muscles so you can move pain-free with mastery and joy.

Here’s a fast history lesson... 

Hanna Somatic Education was developed by Thomas Hanna, PhD over the course of two decades working in the field of Somatic Education. Dr. Hanna discovered that chronic muscle pain, wherever it shows up in the body, is caused by the state of chronically tight muscles that won't relax. 

He called this phenomenon Sensory Motor Amnesia—or SMA—and also discovered three full-body reflexes that can develop postural imbalances as a result of holding onto stress in the body. 

It’s important to know that SMA not only alters how you move, but also how you experience yourself from within.  Hanna Somatic Education teaches you how to reverse your pain cycle by eliminating SMA. 

Before continuing to your movement lesson, watch this short video where I explain the basic principles of Hanna Somatic Education:


Don’t worry about remembering this information. You’ll learn more about all these concepts in future lessons. 

Now, let’s begin our movement practice! 

Before we begin, find a firm surface to lie on like a carpet, rug or yoga mat.  Make sure your arms and legs can stretch out without bumping into any walls or furniture and that you can still see your laptop or mobile device from where you are. 

To get the most out of this lesson, you should wear loose clothing and avoid noise and distractions for the next 10 minutes. 

These movements are not exercises! They’re slow, gentle movements. Keep calm and have fun doing them. 

This is one time in your life where less is definitely more, so don’t overdo it.  All Somatic movement routines begin by taking an inventory of how your body feels.

This is known as a Soma Scan

Settle into your comfy spot from earlier and let me guide you through your first Soma Scan now:


Wasn’t that nice? 

Take note of your observations and let’s learn how to release the muscles of the back by performing a Somatic movement called Arch & Flatten

You'll notice that this, and all the Somatic movements you’ll learn in this course, are performed on the ground to avoid the undue strain of gravity. 

After completing Arch & Flatten, remain lying on the ground for about 30 seconds to let your brain register the changes you’ve created. 

When you’re ready, press play and I’ll guide you through Arch & Flatten:


That concludes your first lesson! 
Here’s what you learned today: 

  • Hanna Somatic Education is a safe, gentle approach to managing chronic muscle pain for the long term.
  • Sensory Motor Amnesia is the condition of chronically tight muscles that develops due to accidents, injuries, surgeries and on-going stress.
  • The three full-body reflex patterns occur as a result to your response to stress and are called the Green Light, Red Light and Trauma reflexes.
  • Pandiculation is your body’s natural way of resetting muscle length and function at the in level.

Releasing muscle pain is an educational process that Hanna Somatic Education teaches extremely well.

Through patience and persistent practice, you can learn this process and finally take control of your chronic muscle pain and stop depending so much on medical professionals, fitness gadgets and medication. 

Feel free to do another round of Soma Scan and Arch & Flatten later in the day if you have time. 

I’ll see you tomorrow when I’ll teach you how to undo the negative effects of the Green Light and Red Light reflexes by taking Arch & Flatten to the next level.