Susan Koenig doing Cat Routine Movement #3: The Back Lift (Back Extension).
5/4/24 Zoom Class: Somatic Yoga and Hanna Somatics, Guest Presenter Danny Burke
Danny Burke did a wonderful job of combining and intertwining Hanna Somatic Education movements with Somatic Yoga. Somatic Yoga follows the same principles as Hanna Somatics, and there is no stretching. He guided us to move slowly, within our comfort zone, and to pay attention to our internal experience. After our initial body scan Danny led us in a 5 count breathing exercise to bring us into a calm, relaxed state. He often used intentional breathing between movements. From Somatic Yoga he added, for example, standing movements and movements for strength and balance. Whether he was leading more traditional Hanna Somatic movements or Somatic Yoga poses, called asanas, his cadence was wonderfully calm and well paced.
4/6/24 Zoom Class: Somatic Movements For Walking, Guest Presenter Nikki Semeniuk
Back by popular demand, Nikki Semeniuk, presented another wonderful and informative class. Usually in Hanna Somatic Education we only give instructions verbally to encourage the participant to use their internal proprioception "to find" the movement. Nikki requested that we use a model so that participants could take a peek if they got lost. I finally gave in and consented. Jacqui Neurauter agreed to be our model and she was wonderful. I've gotten very positive feedback on using a model. Here is one example of feedback Nikki has received from a participant, Pamela Frydman. "Great class today. Nikki’s pace, clear instructions, and calmness were perfect. She created a sense of trust to allow participants time to slow down and release. My sense is that instructor’s letting go of ego is key to inviting participant healing. Thank you for these monthly offerings." I will piggy back on Pamela's feedback. Nikki has a way of guiding movements without any sense of rush. She cleverly builds each movement sequence starting with a simple foundational movement and then is able to add to that movement with grace and ease. Nikki selected movements geared toward a sense of freedom and mobility in walking. She culminated the class with a walking movement series in which she deftly guided us, first in slow motion, to bring our right hemipelvis forward as we bent our right knee, and then we placed our right foot forward on the floor to take a step. We practiced this movement with both sides. We increased our speed slowly as we continued to walk forward. Nikki then guided us to add contralateral movement in our upper body, completing normal adult contralateral walking. This was an elegant, easy to follow, walking series.
3/2/24 Zoom Class: Breath and Movements for Pelvis, Neck & Shoulders, Guest Presenter Kelli Peacock
Kelli Peacock presented a lovely class. I need to mention that due to the extreme windy weather in Northern California, Kelli's internet was somewhat unstable and there are some frozen moments. They pass quickly. Enjoy her class anyway.
She started with breathing. Kelli has a gift for guiding us in our breathing and keeping our focus and attention on breathing into different areas of our body, respiratory basket, and into our pelvic rhythm of "Arch & Flatten." We did many interesting things in this class including movements for our head and neck, chest and sternum, and even getting up and sitting down from a chair. She spent a section of the class guiding us in side lying with various lateral movements. In one of these side lying movements she had us opening and closing our chest through arm movements and at the same time opening and closing our legs-pelvis in a wonderful twisting, almost dance like, somatic action.Thank you Kelli.
2/3/24 Zoom Class: Somatic Movements for Posture, Habit, and Relaxation, Presenter Samantha Holland
Samantha Holland exquisitely guides us in a somatic movement journey you will want to take over and over. She begins and ends the class in a standing and walking postural assessment. The beauty of this assessment is the way in which we are guided to notice our sense of support starting at our feet and climbing up the body. For example, she might say, "Does your pelvis feel supported by your legs and feet?" Then she gives us time to notice our experience. She would continue this format through the whole body. She did a wonderful job of connecting, for example, our jaw, hands, arms and legs, torso, head/neck, and our feet. She called our attention, for example, to how opening and closing our hands might be effecting our jaw, our shoulder girdle, or our spine. She emphasized how our sense of relaxation is actually a full-body sensory motor experience. Enjoy!
1/6/24 Zoom Class: Somatic Movements for Abdominal Awareness, Presenter Lisa Sack
Lisa Sack, my guest presenter, led an elegant and very clear somatic movement class focused mostly in the abdominal region. This class was based on her personal experience working with women who have had many children, sometimes as many as 8 children by the time they are 40. These women always request that they want their abdominal region, their core, to be stronger. Lisa guided us in a number of somatic movements that are centered in the somatic center, the center of our body. She nuanced and created a number of variations that built on each other using many of our basic Cat Routine movements including: Arch and Flatten, Arch and Curl, Sidebending, Contralateral Arch and Curl, The Washrag Twist, The Back Lift, and more. She educated her clients so they could understand that becoming stronger is not just about building more muscle mass, but also increasing muscle efficiency and coordination. The content of this class applies to all of us and is a class you could view many times. Enjoy!
12/2/23 Zoom Class: Somatic Movement & Meditation, Presenter Lee Brewster
Lee Brewster's interest has always been how to integrate her meditation practice with her Hanna Somatic Education training.This class gives you a wonderful introduction to Lee's style and integration process. She starts the class with a short breathing and meditation session, so that at the end of the class we can compare our experience with a longer ending breathing and meditation session. In between she guided us in a number of somatic movements. Her instructions are very clear. Her choice of somatic movements ranged from basic and foundational to more sophisticated. For example, she guided us in some very interesting psoas movements from the prone position. Enjoy!
11/4/23 Zoom Class: Walking, Class 2 of 2, Presenter Karen Meyer
My guest teacher, Karen Meyer, again presented a lovely and very thoughtful somatic movement class. Karen again started the class in standing and walking. She added more movement experiences for us to notice how we feel our patterns in our feet, ankles, knees, pelvis, spine and on up the body through our head/neck. Again the floor work repeated and enhanced many of the movements we did in standing. In this second class she brought in more awareness and movement through our shoulder girdle in relation to our pelvic movement. She very skillfully guided us into the rotational movements of the pelvis and shoulder girdle, culminating with very clear contralateral/rotational movements between the upper and lower torso. She ended the class with an excellent series of walking movements. She carefully guided us to focus on bringing our right hemipelvis forward which brought our right leg and foot forward and then she did the same with the left hemipelvis, leg and foot. At the same time she carefully guided our arms/shoulder girdle/ribcage to coordinate contralaterally with our lower body. These 2 classes will help all of us walk more freely and with more awareness and joy. Thank you Karen for this wonderful series.
10/7/23 Zoom Class: Walking, Class 1 of 2, Presenter Karen Meyer
My guest teacher, Karen Meyer, presented a lovely and very thoughtful somatic movement class. Karen started in standing with a number of gentle movement awareness activities so we could discern and notice our posture in standing and in walking, in relationship to our feet, legs, torso, midline, and head/neck. Karen has a very clear and step by step way of guiding us, making it possible for us to notice many aspects of ourself. The floor work reinforced much of what we did in standing and walking. Her guidance of our movements in the prone position was beautifully orchestrated to capture many nuances of the walking pattern which allowed us to feel or experience how our somas coordinate feet, legs, pelvis, somatic center, ribcage, and head/neck in contralateral movement. This class contained many gems and I hope you revisit it many times.
9/2/23 Zoom Class: Cat Routine Enhanced, Pelvic Floor, Hamstrings, & More, Presenter Nikki Semeniuk
My guest teacher, Nikki Semeniuk, presented a lovely and thoughtful Cat Routine class with many wonderful enhancements. Enhancements included the pelvic floor, hamstrings done in 3 positions, and several variations involving hip rotations. Many participants in this class commented how good they felt at the end of the class. I hope you come back to this class over and over. For more information about Nikki's classes and trainings see her website: www.serenitysomatics.com
8/5/23 Zoom Class: Pelvic & Shoulder Girdles, with Guest Teacher Astrid Cruse
My guest teacher, Astrid Cruse, presented thoughtful and clear somatic movements for the hips, pelvis, shoulder joint, and scapula. She did much of the class from the side-lying position which offers a wonderful differentiation of each side for easy comparison. This is a perfect class for anyone with pain or problems in these areas. The movements in this class are also terrific to incorporate in our daily cat routine. Many participants in this class commented how good they felt at the end of the class. In the first part of the class Astrid focused on legs and hips. Then we had an interlude of somatic movements coming from the basic cat routine. This was followed by movements for the shoulders and scapulas. She integrated the awareness of the upper and lower extremities into our basic contralateral walking pattern. I hope you come back to this class over and over.
7/1/23 Zoom Class: Daily Cat Routine Enchancements, with Guest Teacher Mary Poxon
My guest teacher, Mary Poxon, has a wonderful, elegant way of guiding us in both basic Cat Routine movements and enhancements. She starts this class with a concise and clear description of Hanna Somatic Education movement. She often has us compare movement on each side of our body and notice our "direction of ease." In Hanna Somatic Education we work first with our direction of ease. This surprises many people. Our direction of ease represents our movement habit. Our movement habit is usually easier to do because our muscles are already more contracted then the muscles on the opposite side. Therefore we are releasing our more contracted muscles first. Mary also takes us through a number of wonderful variations of our basic Cat Routine movements which adds richness and variety. At the end of class many participants described how good they felt and excited about learning these variations.
6/3/23 Zoom Class: Four Points, with Guest Teacher Ryan Moschell
You'll love this class. Just do it! There are many points of reference in the body that we can tune into. A common set of four points are the two shoulders and the two hips. These points of reference can be sensed in relationship to the floor, to the ceiling, and to each other - as when sensing the opposite shoulder and hip from the front or from the back. Moving and sensing these points in various relationships has the potential for improving our flexibility, coordination, and integration throughout our whole body. You may want to enjoy this lesson over and over. I thank and appreciate Ryan Moschell for teaching this class.
Our overall theme, "our wholeness and the unity of our soma," continues for this year. This class focuses on a few specific areas which then get re-integrated back into our new restored, coordinated whole. The areas we focused on were: the suboccipital muscles, pelvic floor, low back, the internal obliques, and internal shoulder rotation. In my clinical experience many of the movements we do on the floor are not adequately translated into upright movement, standing and walking. Therefore, we did a number of movements in standing so that participants could more clearly understand how to translate and practice related floor and standing movements. We even learned a standing stability test, called the "Bounce Test" as conceived by Eric Franklin, creator of the Franklin Method, so we could perceive improvement in balancing and stability when standing on one leg.
3/4/23 Zoom Class: Embracing Our Unity, Our Wholeness: Breathing and Respiratory Diaphragm, Class 2
Our overall theme, "our wholeness and the unity of our soma," continues for this year. This class focuses on breathing, our respiratory diaphragm, and related myo-fascia. We started with an overview of the anatomy of our diaphragm with its central tendon, our lungs, heart, and rib cage. We discuss the importance and benefits of nasal breathing. Nasal breathing, due to nitric oxide, increases our intake of oxygen. Mouth breathing not only creates shallow breathing, high in the chest, but also negatively impacts our facial structure including jaw and eyes. We began our somatic movements with a 3 part breathing practice, from Dr. Arielle Schwartz, a licensed clinical psychologist and yoga teacher. We continued to do somatic movements that are synergistic with breathing, including movements for the rib cage, pelvis, chest, psoas, and shoulder girdle.
1/7/23 Zoom Class: Embracing Our Unity, Our Wholeness, Class 1
It's 2023 and our overall theme for this year is going to be about our wholeness and the unity of our soma. We'll continue to explore the fascia and the myofascial organization of the body. In this class I started to introduce the concept of bio-tensegrity and we'll continue learning about this throughout the year. For our opening body scan I introduced, from the Alexander Work, the semi supine position and giving ourself internal, kinesthetic thought directions to help us undo muscle tension and allow our whole body to release into length and broadness. The movements we worked with in this class included the diaphragm, hip adductors, iliopsoas, variations on contralateral twisting and more.
11/5/22 Zoom Class: Integrating Somatic Movements and Fascial Awareness, Class 2
In this second class integrating fascia and somatic movement we focused on some of the fascial lines or meridians as described by Robert Schleip in his book, "Fascial Fitness". Several participants commented that many of the movements were very similar to some of the movements in the Daily Cat Routine. I attempted to identify (at least some of the time) which movements or parts of movements were more pandicular in intention and which were more the long lengthening type of movement that fascia loves. We reviewed some of the characteristics of fascia. We did some "sponging" rotational limb movements that are so good for hydrating joints and tissues. In December's class we'll review some of the highlights from 2022 classes including the fascial work.
10/1/22 Zoom Class: Integrating Somatic Movements and Fascial Awareness, Class 1
This is the first of 3 classes with the theme of integrating somatic movement and fascial awareness. Class started with a brief overview of a few main concepts about fascia. Fascia is the soft tissue that runs through the entire body, it surrounds (almost) everything, and gives us shape and structure and transmits energy and muscular force through the myo-fascial-skeletal system. I led the class in various movements and movement styles to illustrate how different movements and exercises focus more on muscles or fascia. For example, we did Arch and Curl Same Side as done in the book "Somatics". Then I led a variation on this move using a more fascial concept whereby we worked in long, full body dorsal and ventral myo-fascial chains, first with the right side and then with the left side. We discussed the concept of "sponging," an important technique to keep fascial tissues hydrated. I led rotational movements to have us experience this concept. The idea of sponging is that we are wringing the fluids out of the tissues and then as we release out of contraction the fluids flow back into the tissues. I will continue to integrate various aspects of fascia in the next 2 classes.
9/3/22 Zoom Class: Enhance Your Somatic Movements with the Internal & External Obliques, Class 3
This is class 3 of enhancing your somatic movement routine. We spent a good part of the class focusing on the internal and external obliques as reference muscles embedded in a variety of movements. We started with a review of the anatomy of these muscles. Both the internal and external obliques attach to a number of lower ribs and much of the iliac crest. By their tendons they also attach to the abdominal aponeurosis in the front of the body and the thoracolumbar aponeurosis in the low back. Therefore both these muscles literally attach from the midline in the front to the spine in the back. Bilaterally they flex the spine, their lateral vertical fibers are side-benders (lateral flexors), and their diagonal fibers are trunk rotators. The external obliques rotate the trunk toward the opposite side and the internal obliques rotate the trunk toward the same side. Among the movements we did, we especially focused on combining side-bending and rotating forward and backward from sidelying. This is one of my favorite somatic center movements. We also did the "propeller" from sidelying. You'll have to watch the video for instructions.
8/6/22 Zoom Class: Enhance Your Somatic Movement Routine Including The Latissimus Dorsi, Class 2
This is class 2 of enhancing your somatic movement routine. We spent a good part of the class focusing on the latissimus dorsi as the reference muscle embedded in a variety of movements. We started with a review of the anatomy of this muscle. The latissimus dorsi is a large, mostly flat muscle, covering a huge part of the back. It is both a back muscle and a shoulder girdle muscle. It attaches to the inner upper arm, across the lower scapula to the spine (about T-7), and by its tendon goes all the way to the coccyx. It also wraps around the rib cage laterally and therefore includes rib cage movement. Its textbook actions are extension, adduction, and internal rotation of the arm. We worked with this muscle in supine and side lying and will probably work with it in prone in the next class. Becoming aware of the latissimus dorsi adds three dimensionality, fluidity, and vibrancy within your movements.
7/2/22 Zoom Class: Enhance Your Somatic Movement Routine, Class 1
I periodically get requests for ideas as to how people can vary their somatic movement routine. I've now been doing my somatic movements for over 30 years, pretty much on a daily basis. So I am constantly coming up with variations, not only to the Daily Cat Routine, but also movements I can do from a chair while sitting at my desk, and movements I can do in standing, and while taking a walk. This is class 1 of 2 or more classes on this theme. The main question I ask myself as I'm doing my regular daily cat movements is what else can I do that involves these movements but is somewhat different. For example, as I do "Arch & Flatten," I might bring my awareness to my pelvic floor. I focus on the sensations in my pelvic floor as I do "Arch & Flatten" and begin to notice that when I flatten the posterior part of my pelvic floor is squeezed tighter; and when I arch I can feel my low back muscles strongly contract. I bring my attention to both the movement and the sensations and modulate levels of effort and comfort. Whenever we do a movement, we contract muscles. The problem is getting stuck in the contraction and not being able to release out of the contraction. That is why we focus on the slow controlled release coming out of the contraction to rest. I hope you get some good ideas for creating your own variations to your somatic movement routine. Duration 1:18:00
6/4/22 Zoom Class: Horizontal Bands in the Body's Myofascia, Class 2
In this second class on "horizontal bands" we continue exploring movements to help loosen or break-up these myofascial thickenings. I suggest you view my May 7, 2022 class as well. We started with seated movements working through the seven-band areas as described by R. Louis Schultz and Rosemary Feitis, in the book "The Endless Web": pubic, inguinal, navel, chest, collar, chin, and eye. In this movement sequence I also brought in relationships with the chakra system. There is so much to explore with various horizontal banding systems including information from Carl Jung and Stanley Keleman, in which both discuss the emotional origins of these bands or straps. Duration: 1:16:08
5/7/22 Zoom Class: Horizontal Bands in the Body's Myofascia, Class 1
Most people are not familiar with the concept of "horizontal bands or straps" in their body's myofascia. They are thickenings in the various layers of muscle and fascia. They show up superficially as a flattening or depression running horizontally in seven common bands, from the eyes to the groin. I first heard about them from Thomas Myers in his book, Anatomy Trains. This book referred me to the book, The Endless Web, Fascial Anatomy and Physical Reality, by R. Louis Schultz, PhD and Rosemary Feitis, DO. In this class we explored somatic movements to help create freedom in these bands. We will continue this theme in the next 1 or 2 classes. Duration: 1:19:22
4/2/22 Zoom Class: Class 3: Feet to Full Body Movement, Including Upper Body Spiral Patterns
In this class series we continue to explore the movements of the feet and how they relate to full body movement. In addition we practiced an important upper body spiral pattern and it's anatomy. This pattern starts with neck rotation, continues through the opposite rhomboids, to the anterior serratus, to the external oblique, to the internal oblique on the opposite side, to the hip (ASIS). We combined the spiral upper body pattern with variations in lower body spiral patterns (all the way through the feet). We worked in standing, supine, and side-lying. We ended the class with standing, a contralateral dance pattern, and walking. Duration: 1:15:10
3/5/22 Zoom Class: Class 2: Feet to Full Body Movement
In this class series we continue to explore the movements of the feet and how they relate to full body movement. We started in standing and looked at how the 3 postural patterns, as described by Thomas Hanna, effect weight bearing in the feet. We did some seated movements for the head and feet. Next, we went to the prone position and explored spine, trunk, foot, and toe movements. We ended floor movement with some variations of Arch and Curl lying on our backs. We ended the class with standing and walking. Duration: 1:16:21
2/5/22 Zoom Class: Class 1: Feet to Full Body Movement
In this class series we explore the movements of the feet and how they relate to full body movement. We started in standing with fundamental movements of the spine and trunk and how they effect movement and weight bearing in the feet. Next we explored seated movement and the feet. Then we went to floor movement. In supine we explored movement, sometimes starting from the feet and working through the spine and trunk; sometimes we started with the spine and trunk and allowed the movement to work through the feet. We finished the floor work in side-lying. Again, sometimes starting from the feet, and sometimes starting from the somatic center, but always allowing the movement to flow through the full body. We'll continue the theme of feet to full body movement in the coming classes. Duration: 1:15:28
12/4/21 Zoom Class: Inter-Relationships and Self Regulation: Jaw, Neck, Ribcage, and Breathing
Participants from previous classes requested jaw work and more head & neck somatic movements. As I began to plan this class, I realized it would be novel to include not only muscles, but also some of the neuro-vascular anatomy involved, such as the vagus nerve and the carotid artery.
All the movements from this class relate to self regulation and the resetting of the autonomic nervous system. We worked with the jaw, vagus nerve, head-neck, ribcage, thoracic spine, breathing, and the carotid and vertebral arteries.
Enjoy the breathing meditation below from the HeartMath Institute.
Breathing Meditation
1. Lie down comfortably. You'll probably be more comfortable with some support (pillow) under your head and under your knees.
2. Slow your breathing. Use nostril breathing. Let your exhales be longer then your inhales.
3. Shift your focus from your mind to your heart. Breath as if you are breathing through your heart. You can even touch your heart with your hands.
4. After you've been breathing for a few minutes, feel the shift from your mind to your heart.
5. You can deepen this meditation by choosing a heartfelt, positive feeling, such as gratitude. You can say thank you for your life, family, friends, pets, health, beauty in the world, a poem, nature, delicious food, and much more. This changes your body chemistry and sends a strong signal from your heart to your brain. This helps bring your heart and brain into “heart-brain coherence.”
6. Add a real smile (can be very small and subtle). Perhaps you feel your face and eyes “brighten-up.”
Duration: 1:18:43
11/6/21 Zoom Class: Vagus Nerve Health, Breathing and Balance through Somatic Movement November 6, 2021 1:17:21 Let me start by recommending a book, "Accessing the Healing Power of the Vagus Nerve," by Stanley Rosenberg. We began class with a series of head/neck and eye movements to help reset the ventral branch of the vagus nerve. The vagus nerve is a very important part of the autonomic nervous system. The ventral vagal branch promotes the health of our lungs, heart, and our ability to engage in positive social relationships. We spent some time in guided nostril breathing along with some explanations of good breathing habits. In the side lying position we practiced balancing on our bottom-side lateral line with both legs long and extended and our top arm lying long on the top side of our body. We will be continuing some of these themes in future classes.
10/2/21 Zoom Class: Balance and Somatic Movement October 02, 2021 1:15:21 Class started with a brief explanation of the "tripod of balance" which is: Proprioception, Vestibular System, and Visual System. We did a variety of activities starting in standing, mobilizing our feet through somatic movements with: dorsi and plantar flexion, dorsi rocking (from Erik Dalton), and inversion and eversion movements. We practiced techniques for easy and comfortable movements of sit-to-stand and stand-to-sit. We did a series of preparatory movements leading up to and including balancing on one foot. We will continue the theme of balance in future classes including movements for head position, vision, one legged balancing, and more. We ended class, lying on the floor, with a guided somatic meditation focused on sensing gravity in our bodies/somas.
9/4/21 Zoom Class: Class 2: Standing and Walking September 04, 2021 1:17:04 We started this class reviewing and refreshing both standing alignment and walking guidelines. Next, we did a unit on "Stability - Mobility Balance." Most people don't realize we have both a stability neuromuscular system and a mobility neuromuscular system. The next section of the class dealt with side to side weightedness and balance. This included experiencing leaning from side to side, hip hiking - lateral flexion function in walking and standing on one foot balance. We briefly reviewed pubic joint mobility and it's effects through each hemipelvis down through the feet.
7/3/21 Zoom Class: Class 1 of 2: Integration of Trunk and Limbs for Standing and Walking July 03, 2021 1:18:40 In this first of two classes we started with floor somatic movements, and proceeded to movements in standing and walking. Walking requires our full body. Every part of us working together as a coordinated, fluid whole is necessary for walking. We differentiated and then integrated sub-programs related to walking. Walking is more than using our arms and legs. Fluid, contralateral adult walking requires movement of our spine and trunk to support, organize, and control the efficient use of our limbs. We reviewed the importance of our motor and sensory cortex of our brain as well as the role of our cerebellum in our overall motor system.
6/5/21 Zoom Class: Class 3: Pelvis, Hip and Lower Limb June 05, 2021 1:20:15 In this third class of the Lower Limb we focused on a few important movements and joints. Most people have never heard about the two pubic joints, however, freedom in these joints is often the key to freedom in the pelvis. It is also often the key to releasing S-I (sacroiliac) joint pain and tension. We also did a series of lumbar spinal movements focused on the deep stabilizing muscles such as the multifidus. Another over looked set of muscles for knee balance and movement control are the medial and lateral hamstrings. With the knee bent we pandiculated foreleg and foot rotation, internally and externally, which are controlled by the hamstrings. Lastly, we worked with the subtalar joint of the foot to free the movement of inversion and eversion.
5/1/21 Zoom Class: Class 2: Pelvis, Hip and Lower Limb May 01, 2021 1:19:02 In this second class of the Lower Limb we focused on the pelvis, hip, thigh, and knee. We worked with the hamstrings and quadriceps muscles which move the hip and knee joints. We also integrated internal and external hip rotation with Arch and Curl. We started class with anatomy regarding hip hiking and lateral flexion, and differentiated the quadratus lumborum and the obliques. In class 3 we'll focus on the foreleg, ankle, foot, and toes, and we'll integrate the lower extremity/limb into full body movements.
4/3/21 Zoom Class: Class 1: Pelvis, Hip and Lower Limb April 03, 2021 1:19:12 The focus of this class is the pelvis and hips. The first part of the class reviewed some anatomical understandings of the pelvis and hips. Hopefully this increased awareness of anatomy can be applied towards us being able to move with more ease. In addition to being guided through the 6 fundamental movements of the pelvis and hips we also covered some important concepts. One important concept is that our limbs, our arms and legs, need the support and control of the spine and trunk to move with ease and efficiency. Another concept is the importance of starting contraction from full resting length. We defined the concept of sensory motor amnesia (SMA), how it comes about, and the value of pandiculation to reset the resting length of the muscle. We will continue exploring both the anatomy and movement of the pelvis, hips, and lower limb in future classes.
3-6-21 Zoom Class: The Arm: Class 2 of 2 The Shoulder Girdle and Upper Limb March 06, 2021 1:18:36 In this second class on the upper limb we worked with movements of the humerus, elbow, forearm, wrist, and hand. Our spine and trunk are the foundation of limb movement. Therefore attention is paid to how the spine and trunk support each movement we did in this class. We worked in supine, prone, and sidelying. In an effort to be practical I led movements related to playing a magical fiddle, opening a jar, variations on twisting and rotating the forearm. I started the class with a series of pictures to stimulate both anatomical understanding and the role of body posture and grace in moving the upper limb.
2-6-21 Zoom Class: The Shoulder Girdle: Class 1 of 2 for the Shoulder Girdle and Upper Limb February 06, 2021 1:16:32 We started this class with a description of the shoulder girdle, defining its bones and joints. We looked at how the position of our spine and trunk impacts the position of the scapula and clavicle. Front to back imbalance often brings the shoulder girdle either forward or backward in relation to the pelvis. Side to side imbalance usually creates a high shoulder and a low shoulder. Spine and trunk rotation often brings one shoulder forward and the other one backward. We worked with head-neck-shoulder balance focusing on the upper trapezius, levator scapula, SCMs (Sternocleidomastoids). We looked at some anatomical pictures of the shoulder girdle. We did shoulder girdle movement, differentiating scapular, clavicular, and shoulder joint movement. We did our movements both in a chair and on the floor. We integrated shoulder girdle with full body movement. In our next class we'll focus on upper arm, elbow, forearm, wrist, hand, and finger movements.
1-2-21 Zoom Class: Six Fundamental Movements January 02, 2021 1:20:24 During 2021 my Saturday Somatic Movement Classes will include more anatomy, which I love. Today’s class focuses on the six fundamental movements as expressed in the trunk. In our world of three dimensions, each dimension is represented by a plane. Each plane has two opposite fundamental movements. The sagittal plane expresses flexion and extension, the frontal plane expresses side-bending (lateral flexion) to the right and left, and the horizontal plane expresses rotation to the right and left. All movement takes place over time and that represents our forth dimension. All three planes intersect through our central axis which we can visualize as a line through the center of our body from the center of the crown of our head to the center of our pelvic floor. I guided these six fundamental movements through the three sections of our trunk: our rib case, somatic center, and pelvis. In future classes I will include these six fundamental movements through our head/neck, arms and legs.
12-5-20 Zoom Class: Strong, Healthy Muscles Also Need To Relax & Rest December 05, 2020 1:16:04 I opened this class with a short explanation about why muscles need to rest. After periods of activity, or recuperation from injury or surgery, the body needs to rest in order to allow for recovery. The same is true for muscles. We did a variety of movements often using the pandicular process of voluntarily contracting a group of muscles and then voluntarily, slowly, releasing that same group. We started our movements in a chair and then moved to the floor. We worked with spinal points, the psoas, various versions of Arch and Curl, lateral flexion, and rotational movements. As usual, I did a quite a few variations of the Daily Cat Routine.
11-7-20 Zoom Class: Full Body Movement with Some Emphasis on Arm Movements November 07, 2020 1:17:44 This class focuses on full body movement with some continuation of arm movements from the last class. We started with neck and shoulder movements referencing the subocciptital and supraspinatus muscles. For the most part I followed the Daily Cat Routine format, however I emphasized variations of the Cat Movements. I also integrated arm movements into many of the full body movements focusing on the scapula, shoulder, elbow, forearm, wrist, hand and fingers.
10-3-20 Zoom Class: Releasing Muscles of the Arms, Class 1 October 03, 2020 1:19:12 To release muscles of the arms we started by releasing muscles of the head, neck and shoulders. We released the supraspinatus, upper trapezius, levator scapula, and the suboccipital muscles. Next we moved to the elbow flexors and extensors and the forearm muscles. In between specific pandiculations we integrated more differentiated movements into more full body movements. In our next class we'll continue this theme and include movements for the wrist, hand and fingers, as well as continuing to integrate all parts of the arm into movements of the spine, trunk and lower body.
9-5-20 Zoom Class: Learning to Move Through Your Whole Body September 05, 2020 1:17:7 In this class we'll focus on moving through our trunk. I like to look at the trunk in 3 sections: the rib cage, the somatic center, the pelvis. Trunk movement is the foundation for movement through our limbs. We started this class in a chair doing what I call "seated pelvic clock." We pretended we were sitting on a clock and found 12 by arching our low back(bringing our weight a little in front of our sits bones), and 6 by flattening our spine (bringing our weight a little behind our sits bones), 3 under our right sits bone, and 6 under our left sits bone. We then proceeded to do several clock movements. Then we practiced moving our rib cage, somatic center, and arms from a seated position and compared using our arms with and without the support of our rib cage and somatic center. Next we practiced moving from our back to our side and back onto our back and onto the other side. This involved noticing how to rotate our trunk, use our legs, and use our arms and shifting our weight and intention. We concluded class with a variation on trunk rotation both from supine and prone.
8 - 1 - 20 Zoom Class: An Introduction to Movement Patterns August 01, 2020 1:17:25 This class focuses on several rotational patterns and how they move through the upper body, somatic center, and the lower body. We started in the upper body: turning the head right (right splenii and left SCM muscles), right scapula toward spine (rhomboids) to left scapula away from spine (anterior serratus), through intercostals to turn the rib cage right, through left pectorals, left external obliques, and right internal obliques, ending at the right hip. Of course, we also worked the opposite spiral through the upper body and somatic center. In the lower body we experienced variations in rotational movements, ipsilateral and contralateral, through the pelvis, hips, thighs, knees, forelegs, ankles, feet, and toes.
Zoom Class 7-4-20: Differentiation and Integration July 04, 2020; 1:17:55 To have well coordinated movements with arms and legs, you need to have the muscular support and integration through the trunk. The trunk includes the spine, rib cage, somatic center, and pelvis. Sometimes you have to clarify/differentiate a specific movement of, for example, the hip or the shoulder blade and then integrate that movement with the trunk. Sometimes you have to clarify/differentiate a trunk movement in order for the trunk and limb to be integrated. In this class we toggle between clarifying specific movements of the hip and shoulder girdle and then integrating these movements with movements of the trunk.
Zoom Class 6-6-20: Somatic Movement as an Educational Process June 06, 2020; 1:18:43 In order to upgrade faulty movement patterns the brain needs different feedback that overrides the old patterns. Using the tools of conscious attention and active engagement we moved slowly, with control, and with awareness, creating the kind of feedback that upgrades movement patterns. In this class we deconstructed many of the basic Daily Cat Routine movements in order to experience important nuances such as weight shift and counter balance.
Zoom Class 5-2-20: Somatic Movements to Release Stress and Feel Good May 02, 2020; 1:14:23 Please note the first two minutes of this class is cut off. I love to introduce lots of variations to the basic daily Cat Routine, which is how I organized this class. I introduced the concept of "stops and starts." This is a very powerful technique for increasing voluntary muscular cortical control to the pandicular process. Briefly this means that as you slowly release out of contraction you stop and then start a few times on the way to full release and rest. We also did a number of rotational movements both ipsilaterally (same side) and contralaterally. As usual we ended with a simple breath meditation taught to me by my friend, Maggie Connolly.
Zoom Class: Somatic Movements to Help Boost Immunity April 04, 2020; 37:21 In this class we focused on somatic movements to help us come into the parasympathetic state of “relax and restore, rest and digest.” Due to the coronavirus we are often triggered into a stress response which dampens our breathing, tightens our muscles, and puts into a state of anxiety. Our attitudes and activities either deplete us or nourish us. Somatic movements nourish us, both physically and emotionally. Do your somatic movements and take calming breaths throughout the day, along with following hygiene guidelines. Chose to boost your immunity with gentle and relaxing somatic movements.
Zoom Class: Too Much Sitting March 24, 2020; 38:49 Hopefully this Zoom video will help you take somatic movement breaks. Learn some easy to do movements both in sitting and standing. We all sit too much and then feel stiffness in our backs, neck and shoulders, pelvis and hips, and arms and legs. These movements integrate the six ranges of motion of our spine with the rest of our body. We end with two awesome movements for the neck and shoulders. Get up and move. Enjoy!
Standing 3 Minute Routine Dec 28, 2019; 8:31 This 3 minute standing routine came from many requests by clients and students for a short, easy to do, standing routine. This routine can be done as a break from sitting, as well as before walking or other sports activities. It moves you through the six ranges of motion of the spine: extension and flexion, right and left lateral flexion (side bending), and rotation. I've included both rotation of the upper and lower body to the same side and contralaterally.
Standing Spinal Points Dec 28, 2019; 6:21 In this quick and easy standing movement sequence we aim our shoulders at specific spinal points, as well as front mid line points. This is a great way to wake up the spine and ready the body for daily activities, or just take a movement break. I also show this same sequence in two other YouTube videos done in sitting and lying on my back. Since most people somewhat round their shoulders forward we'll start with the anterior point and then do the posterior point. The anterior points (A) are done an exhale and curl; the posterior points (P) are done on an inhale and arch. The target areas are as follows: A: chin, P: C1/base of skull; A: top of breastbone, P: C7-T1 at base of neck; A: center of breastbone, P: between the shoulder blades; A: bottom of breastbone, P: T12-L1 at bottom of rib cage in the back; A: navel, P: L5 center of low back at waist; A: center of pubic bone, P: tailbone.
Sitting Spinal Points Dec 28, 2019; 5:13 In this quick and easy sitting movement sequence we aim our shoulders at specific spinal points, as well as front midline points. This sequence is healthy for the spine and easily adapts to other positions. I also show this same sequence in two other Youtube videos done in standing and lying on my back. This is a great way to wake up the spine or just take a movement break. Since most people somewhat round their shoulders forward we'll start with the anterior point and then do the posterior point. The anterior points (A) are done an exhale and curl; the posterior points (P) are done on an inhale and arch. The target areas are as follows: A: chin, P: C1/base of skull; A: top of breastbone, P: C7-T1 at base of neck; A: center of breastbone, P: between the shoulder blades; A: bottom of breastbone, P: T12-L1 at bottom of ribcage in the back; A: navel, P: L5 center of low back at waist; A: center of pubic bone, P: tailbone.
Lying (Supine) Spinal Points Dec 28, 2019; 6:15 In this quick and easy supine movement sequence we aim our shoulders at specific spinal points, as well as front midline points. This sequence is healthy for the spine and easily adapts to other positions. I also show this same sequence in two other Youtube videos done in standing and sitting. This is a great way to wake up the spine or just take a movement break. I love to do this sequence in bed to both help me wake up and fall back asleep. Since most people somewhat round their shoulders forward we'll start with the anterior point and then do the posterior point. The anterior points (A) are done an exhale and curl; the posterior points (P) are done on an inhale and arch. The target areas are as follows: A: chin, P: C1/base of skull; A: top of breastbone, P: C7-T1 at base of neck; A: center of breastbone, P: between the shoulder blades; A: bottom of breastbone, P: T12-L1 at bottom of ribcage in the back; A: navel, P: L5 center of low back at waist; A: center of pubic bone, P: tailbone.
Hip Hiking Dec 28, 2019; 10:07 Hip Hiking is a very important movement to help balance the two sides of your body. Many adults have forgotten how to make these movements. With the legs spread wider, the oblique muscles are the reference muscles located at the sides of the body between the ribs and top of the pelvis. Allow your spine, shoulders and head and neck to move as you shorten and contract each side. Notice as one side shortens and contracts the other side lengthens. With your legs positioned under your pelvis as in walking the reference muscle switches more medially to the quadratus lumborum, between the twelfth rib and pelvis in the back. Notice if you perceive the difference in sensation with your legs closer or farther apart. Most leg length differences occur due to contracted muscles, especially the obliques and quadratus lumborum. As these muscles release their excess contraction the legs and the two sides of the body balance.
Releasing the Quadriceps Using a Bolster Dec 28, 2019; 8:33 This video demonstrates releasing the quadriceps at the knee. The function of the quadriceps is to straighten or extend the knee. Only one of the quadriceps, the rectus femoris, flexes the hip. This video deals only with the knee function of the quadriceps. You'll need to grab some pillows or couch cushions to place under the working knee. Releasing the quadriceps not only helps with thigh, knee and hip pain, it often also helps with low back stiffness and pain.
Releasing Your Hamstrings from Lying on Your Back Dec 28, 2019; 12:09 Many students and clients have asked me if there is a way to release the hamstring muscles from lying on your back in supine. I actually prefer releasing my hamstrings from lying on my belly or from standing. However many people are uncomfortable lying on their belly and the standing position can also be problematic for some people too. The function of the hamstrings at the knee is to bend the knee. The hamstrings also extend the hip/thigh. This video deals with the knee bending function only. As you release the hamstrings from supine, bring your awareness into the back of your thigh (hamstrings). You'll be creating some friction with your heel in this demonstration to be able to contract your hamstrings. Follow the demonstration carefully. Some people have trouble feeling their hamstrings at first due to their high level of contraction. It's always prudent to move slowly and "do less." I've also included releasing the hamstrings from the belly (prone) position in the last part of this video. I have two other Youtube videos demonstrating the release of the hamstrings. One video is from standing and one video is only from the prone position.
Seated Side Bending with Hip-Hiking Nov 12, 2019; 2:33 We can make more movements from a chair than we realize. Refresh and relearn how to side bend comfortably. Move slowly and stay within your comfort zone. See if you can feel your weight shift from sits bone to sits bone. Allow your head and neck to also side bend. Notice if one direction is easier to move into than the other.
Seated Hip Flexors / Psoas Nov 12, 2019; 2:00 When you've been sitting for a long time your hip flexor muscles have been in a shortened position all that time. It's one of the reasons they get so stiff and tight. This is a great movement you can do every time you move from sitting to standing. Follow the directions carefully. You only need to raise your foot off the ground a few inches. The most important part of the movement is the slow release. Bring your foot back to the floor very slowly. You may notice differences between your two sides. After repeating this movement a few times with each leg, notice how easy it is to stand up.
Seated Twist Nov 12, 2019; 2:14 We can twist and rotate from a seated position more than most people realize. Follow along with the video and practice rotating your thorax, arms, shoulders, and head neck. Notice if you have differences in sensation and ease of movement from side to side. Finally we add lower body rotation in the opposite direction of our upper body rotation. This is contralateral movement. Even seated contralateral movement can positively impact our normal adult contralateral walking movement.
Seated Arch and Curl on the Diagonal Nov 12, 2019; 1:54 I love to end my somatic movements, whether from a chair or on the floor, with Seated Arch and Curl on the Diagonal. It helps me sit more comfortably, have better seated posture, reduce eye strain, reduce neck and shoulder tension, and especially keeps my low back comfortable. Curling my upper body diagonally so my opposite elbow and knee gently come toward each other seems to integrate my body and give me a much needed movement break at my desk and in front of my computer. Most of us tend to hunch forward when we've been sitting for a long time staring at our computers. Some people not only round their upper torso but they also round their pelvis, actually sitting on their tailbone instead of their sits bones. Some people round their upper torso and contract and arch forward their lower back as they sit. People habituate many postures that take them out of alignment. Over time these postures not only cause pain but other problems that can effect your neck, head, eyes, shoulders, hips, pelvis, ribcage, breathing, heart, and much more. So do your Seated Arch and Curl on the Diagonal - you'll feel so much better.
Seated Upper Trapezius April 16, 2019; 3:35 Our upper trapezius is located on the top of our shoulders and goes up into our neck. We contract it constantly as we move our neck and shoulders to do activities, speak and gesture, sit at computers and while driving, experience emotions from love to anger, and take on stress and anxiety. Next time you find yourself sitting for a while take an upper trapezius movement break. You'll feel so much better.
Seated Levator Scapula April 16, 2019; 2:40 Two muscles elevate the shoulders. They are the upper trapezius and the levator scapula. Have you ever found yourself with your shoulders almost touching your ears? It's not uncommon for us to elevate our shoulders when we're concentrating, working at the computer, and going through a stressful experience. See also my video on the Seated Upper Trapezius. These two movements are terrific for relieving neck and shoulder tension. And they only take a couple of minutes to do. Feel your neck get longer and your shoulders relax downward.
Seated Pectoralis Muscles April 16, 2019; 1:58 One of the most common looks we currently see is the hunched - stooped forward posture. You see this posture as people walk along the street on their devices, you see it when people are seated at cafes, watching tv or movies, in advertisements, you even see it in quite young children as they hunch over books or devices. Do you notice it in yourself, perhaps when you're at the computer? I recommend you do this movement and its opposite, Seated Rhomboids and Middle Trapezius, often. You'll feel better, your chest and shoulders will broaden and open up, and you'll breathe more easily.
Seated Rhomboids & Middle Trapezius April 16, 2019; 1:41 When people notice their shoulders are hunched forward they tend to pull them back thinking that is going to correct their posture. This doesn't work. As soon as you stop focusing on pulling your shoulders back and go back to life activities, your shoulders go right back into their hunched position. In Hanna Somatics we first address the short and contracted muscles. Therefore it's better to start by releasing the pectoral muscles. See my video, Seated Pectoralis Muscles. Now you are ready to contract and release the rhomboids and middle trapezius muscles which are demonstrated in this video. By somatically moving back and forth between the pectoral muscles and the rhomboids and middle trapezius muscles as demonstrated in these two videos, your chest, shoulders, and upper back will find their more natural position and posture.
Seated Arch and Curl April 16, 2019; 2:52 Learn the Seated Arch and Curl and do it often. I love this movement. It helps me sit more comfortably, have better seated posture, reduce eye strain, reduce neck and shoulder tension, and especially keeps my low back comfortable. Most of us tend to hunch forward when we've been sitting for a long time staring at our computers. Some people not only round their upper torso but they also round their pelvis, actually sitting on their tailbone instead of their sits bones. Some people round their upper torso and contract and arch forward their lower back as they sit. People habituate many postures that take them out of alignment. Over time these postures not only cause pain but other problems that can effect your neck, head, eyes, shoulders, hips, pelvis, ribcage, breathing, heart, and much more. So do your Seated Arch and Curl - you'll feel so much better.
Cat Routine #1: Arch and Flatten Jan 05, 2019; 2:44 Learn Cat Routine #1. Just follow along. Stop and start the video as you need to. Arch and Flatten wakes up and relaxes the lumbar area of the body. It also is "first aid" for low back pain and discomfort.
Cat Routine #2: Arch and Curl Jan 05, 2019; 2:42 Learn Cat Routine #2. Just follow along. Stop and start the video as you need to. Arch and Curl especially focuses on the slow release out of the Curl to release and lengthen the rectus abdominis. This is a great anti-sitting movement.
Cat Routine #3: Back Extension Jan 05, 2019; 3:08 Learn Cat Routine #3. Just follow along. Stop and start the video as you need to. This is a very important movement because it helps you gain control of your back/spinal muscles. Remember not to "over effort" as you practice this movement. Improvement will come faster if you stay in your comfort zone.
Cat Routine #4: Arch & Curl on the Diagonal Jan 05, 2019; 2:53 Learn Cat Routine #4. Just follow along. Stop and start the video as you need to. Cat #4 adds a rotational element helping the brain organize contralateral movement. Do not force the opposite elbow and knee to touch. Do less, move slower, and you’ll probably perceive the diagonal quality of this movement more clearly. Usually people experience one diagonal as being easier to do. This has to do with how we have habituated patterns of contracted muscles in our bodies.
Cat Routine, Extra Movement: Lateral Flexion (between Cat 4-5) Jan 05, 2019; 3:50 Learn this wonderful and important extra movement. Just follow along. Stop and start the video as you need to. For many of us the sides of our bodies are neglected. Get acquainted with the muscles, bones, and joints of the sides of your body including: ribs, obliques, scalenes, gluteus medius, and more.
Cat Routine #5: The Twist Jan 05, 2019; 2:21 Learn Cat Routine #5. Just follow along. Stop and start the video as you need to. People fall in love with this movement which rotates the spine in a twist, as if you were wringing out a wash cloth such that one end of the diagonal twists in one direction and the other end in the opposite direction. This is contralateral (or cross lateral) movement as in walking.
Cat Routine #6: Inversion - Eversion; Bowed Legs and Knocked Knees; Skiing Jan 05, 2019; 4:57 Learn Cat Routine #6. Just follow along. Stop and start the video as you need to. This movement has three parts and focuses on body movement starting from the feet and working up the body through the pelvis and spine. Inversion-eversion movements rotate the foot inward and outward setting up a rotational vector from the foot though the whole body. These are sophisticated movements and promote three dimensional movement throughout our body.
Cat Routine #7: The Sitting Twist Jan 05, 2019; 9:53 Learn Cat Routine #7. Just follow along. Stop and start the video as you need to. Feel free to use a chair when first learning this movement pattern, especially if you’ve had hip and/or knee traumas or replacements. Notice the movements of your rib cage as you experience the different parts. Cat #7 challenges our motor-sensory organization between our head/neck, thorax, shoulder girdle, somatic center, pelvis, and hips.
Cat Routine #4 Repeat: Arch and Curl on the Diagonal Jan 05, 2019; 3:15 Learn Cat Routine #4. Just follow along. Stop and start the video as you need to. Repeating Cat #4 seems to release any residual tension from doing the basic cat routine and is a great way to end whatever somatic movements you have decided to do. Cat #4 adds a rotational element helping the brain organize contralateral movement. Do not force the opposite elbow and knee to touch. Do less, move slower, and you’ll probably perceive the diagonal quality of this movement more clearly. Usually people experience one diagonal as being easier to do. This has to do with how we have habituated patterns of contracted muscles in our bodies.
Putting it all Together in Real Time - The Daily Cat Routine Jan 05, 2019; 23:10 Learning the basic cat routine and putting it all together is a wonderful achievement. When you know how to do these movements you can adjust the amount of repetitions and time to fit your daily schedule. I personally spend between 15 and 30 minutes doing my somatic movements on a daily basis. Just follow along. Stop and start the video as you need to.
Fascial Techniques for the Feet and Forelegs Oct 02, 2018; 14:14 In this video I'll be demonstrating some of the fascial/massage techniques I used for mobilizing my feet, ankles, and forelegs. I also explain a few things that helped me heal my sprained left mid-foot injury including wraps, cannabis creams, compression socks, shoes, and rubbing alcohol. I had been listening to some Youtube videos about fascia by Dr. Robert Schleip which I highly recommend. From the explanations in these videos I applied various manual/massage techniques to my feet, ankles, and forelegs including skin rolling, working with ankle retinacula (plural of retinaculum), muscle septa (plural of septum [groove between two muscle bellies]), and trigger points. Of course I did my daily somatic movements, some of which I demonstrate in other videos.
Foot and Foreleg Movements from Sitting Oct 02, 2018; 13:12 In this video I'll be demonstrating a series of foot, ankle, foreleg, and knee movements from a chair. I'll start with dorsi and plantar flexion. Since I'm in a chair I'll be doing plantar flexion with the knee bent emphasizing the soleus muscle. Dorsi flexion highlights anterior tibialis. Next I'll be demonstrating internal rotation of the foreleg with foot adduction and external rotation of the foreleg with foot abduction. The last demonstration will highlight the medial and lateral quadriceps muscles performing knee extension with foot and foreleg movements.
Foot Rotation - Inversion, Eversion - with Integration into Full Body Movement Oct 02, 2018; 9:04 In this video I'll be demonstrating the rotational or turning movements of the foot. Inversion refers to turning the sole of the foot toward the midline or inward and eversion refers to turning the sole of the foot away from the midline or outward. These movements are not ankle movements but rather require the many joints of the rest of the foot working together. Technically with plantar flexion the toes point downward and inward, and with dorsi flexion the toes extend (point upward). Next I'll be demonstrating how to integrate inversion and eversion into full body movements. I'll be starting with inversion and eversion and climbing up my body through my knees, hips, pelvis, low back, rest of my spine including my head and neck, and into my shoulder girdle. These movements are about how the body turns in a spiral motion.
Integrating Foot and Full Body Movements; Video 3 of 3: Ankle, Spine and Shoulder Movements in Prone Oct 02, 2018; 12:06 In this video I'll demonstrate how to integrate ankle movements, with the spine and shoulders, in prone (lying on the belly). I'll be emphasizing plantar flexion with the knee bent to highlight the soleus muscle. In addition I'll show a wonderful lengthening move for each side of the body involving the contraction of the quadriceps at the knee and the lengthening of the hamstrings from the hip. I'll end this video with a wonderful flowing movement involving toe flexion and extension combined with ankle dorsi and plantar flexion.
Integrating Foot and Full Body Movements; Video 2 of 3: Ankle Movements with Spine and Shoulders Oct 02, 2018; 3:49 In this video I'll demonstrate how to integrate the ankle movements of dorsi and plantar flexion with spinal and shoulder movements from supine (lying on the back). The toe movements of flexion (curling the toes under) and extension (bringing the toes towards the kneecap) are combined with plantar and dorsi flexion. I'll be demonstrating plantar flexion with the leg straight highlighting the gastrocnemius muscle.
Integrating Foot and Full Body Movements; Video 1 of 3: Ankle Movements of Dorsi and Plantar Flexion Oct 02, 2018; 5:35 In this video I review the basic ankle movements of dorsi and plantar flexion from supine (lying on the back), using self pandiculation. I include the toe movements of flexion (curling the toes under or pointing the toes) with plantar flexion and toe extension (bringing the toes toward the kneecap) with dorsi flexion.
A Simple 6 Minute Somatic Movement Relaxation for Releasing Anxiety and Stress Nov 20, 2017; 6:00 Follow along with me and learn this short, simple somatic movement relaxation. Use it anytime, day or night. Eleanor Criswell Hanna, Thomas Hanna's widow, has a wonderful progressive relaxation on p. 74-75 of her book, "How Yoga Works." I have adapted it to include somatic movement. This relaxation can help you face a stressful day or help you go to sleep at night. Lie on your back, legs comfortable (bent, straight, or knees on a pillow). Remember to move slowly and comfortably. Allow me to be your voice for a few minutes as you follow along.
Sacroiliac Joints: Anatomical Information Sep 8, 2016; 4:36 This is one of 4 short videos regarding the sacroiliac joint (S-I). This first video in the series is informational. The sacroiliac joint area including the low back, pelvis, and even groin, are a place of pain and stiffness for many people. Learn the location and some anatomical information about the sacroiliac joints. This may help you visualize and focus on this area as your learn the movements in the other three videos.
Sacroiliac Joints: Up and Down Movement Sep 8, 2016; 5:24 This video is one of four videos about the sacroiliac joints (S-I). This video focuses on the up and down movement of the sacroiliac joints. The S-I joints are non-voluntary, crescent shaped joints between the sacrum and each ilium bone. Movement through the S-I joints is created by muscle contraction moving other voluntary joints. Many people experience a great deal of pain, stiffness, and discomfort in this general area including the low back, pelvis, and groin. I suggest you watch the first video in this series to orient yourself to some anatomical information and location of the S-I joints.
Sacroiliac Joints: Forward and Backward Movements Sep 8, 2016; 5:10 This video is one of four videos about the sacroiliac joints (S-I). This video focuses on the forward and backward movement of the sacroiliac joints. The S-I joints are non-voluntary, crescent shaped joints between the sacrum and each ilium bone. Movement through the S-I joints is created by muscle contraction moving other voluntary joints. Many people experience a great deal of pain, stiffness, and discomfort in this general area including the low back, pelvis, and groin. I suggest you watch the first video in this series to orient yourself to some anatomical information and location of the S-I joints.
Sacroiliac Joints: Rotational Movements Sep 8, 2016; 6:42 This video is one of four videos about the sacroiliac joints (S-I). This video focuses on the rotational movements through the sacroiliac joints. Through rotational movements in the hips and pelvis, the S-I joint space may be compressed or unlocked and made more spacious. The S-I joints are non-voluntary, crescent shaped joints between the sacrum and each ilium bone. Movement through the S-I joints is created by muscle contraction moving other voluntary joints. Many people experience a great deal of pain, stiffness, and discomfort in this general area including the low back, pelvis, and groin. I suggest you watch the first video in this series to orient yourself to some anatomical information and location of the S-I joints.
Side Bending (Lateral Flexion) with Crossed Legs
Jun 30, 2016; 4:36
This movement functionally shortens one side of the body and lengthens the other. As you do the movement see if you can sense that difference. To add variety, cross your legs as demonstrated and repeat the movement. With the legs crossed the pelvis on the side where the leg is crossed lengthens the back, and brings that side of the pelvis forward and into a slight rotation to the opposite side. Many people have this pattern. In Hanna Somatics we contract into our pattern and slowly release out of the pattern to release its contracted muscles. Then we often do the movement with the opposite side to further lengthen the previously shortened and contracted side; as well as give the motor cortex of the brain the opportunity to experience and compare both sides.
Arch and Curl with Crossed Legs
Jun 29, 2016; 4:04
In this video I demonstrate Cat 2: Arch and Curl first and then add a variation with crossed legs. In the "Arch" of Cat 2, I like to do a full spinal extension, bringing back of head (chin slightly forward/up) and tailbone toward floor. To add variety, cross your legs as demonstrated and repeat the movement. With the legs crossed the pelvis on the side where the leg is crossed lengthens the back, and brings that side of the pelvis forward and into a slight rotation to the opposite side. Many people have a rotated pelvis as well as either an anterior or posterior pelvis. This movement mimics all those patterns on both the right and left sides. In Hanna Somatics we contract into our pattern and slowly release out of the pattern to release its contracted muscles. Then we often do the movement with the opposite side to further lengthen the previously shortened and contracted side; as well as give the motor cortex of the brain the opportunity to experience and compare both sides.
Flatten and Release with Crossed Legs
Jun 29, 2016; 5:04
In this video I first demonstrate the "Flatten" portion of Cat#1 Arch and Flatten. To add variety, cross your legs as demonstrated and repeat the movement. With the legs crossed the pelvis on the side where the leg is crossed lengthens the back, and brings that side of the pelvis forward and into a slight rotation to the opposite side. Many people have this pattern on either the right or left side. In Hanna Somatics we contract into our pattern and slowly release out of the pattern to release its contracted muscles. Then we often do the movement with the opposite side to further lengthen the previously shortened and contracted side; as well as give the motor cortex of the brain the opportunity to experience and compare both sides.
Arch and Release with Crossed Legs
Jun 29, 2016; 4:01
In this video I first demonstrate the "Arch" portion of Cat#1 Arch and Flatten. Notice that I allow my head/neck and shoulders to relax. This allows my chin (face) to move closer to my chest when I "arch" my lower back, and allows my chin (face) to move back into "neutral" when I release out of the "arch." Next, to add variety, cross your legs as demonstrated and repeat the movement. With the legs crossed the pelvis on the side where the leg is crossed lengthens the back, and brings that side of the pelvis forward and into a slight rotation to the opposite side. Many people have this pattern on either their right or left side. In Hanna Somatics we contract into our pattern and slowly release out of the pattern to release its contracted muscles. Then we often do the movement with the opposite side to further lengthen the previously shortened and contracted side; as well as give the motor cortex of the brain the opportunity to experience and compare both sides.
Introduction to Trunk Rotation in Standing
Mar 22, 2016 4:10 PM; 6:28 This video contains information about trunk and spinal rotation to create free and easy rotation in the upper trunk, the lower trunk or pelvis, and in walking. Walk pain free with easy, gliding motion.
Side-lying Rotation of Upper and Lower Trunk Part 1
Mar 22, 2016; 8:13 In this video I demonstrate upper trunk rotation, lower trunk/pelvic rotation, and the contralateral rotation of walking from each side of the body. I want to thank my friend, colleague and Certified Hanna Somatic Educator, Ken Bridgeman, for reminding me of these wonderful somatic movements which greatly contribute to free and easy rotation in the upper and lower trunk and in walking. Ken used these movements as part of his recovery from his hip replacement surgeries. I use them frequently to improve my free and easy sense of gliding during walking.
Side-Lying Rotation of Upper and Lower Trunk Part 2
Mar 22, 2016; 3:46 In this video I demonstrate a wonderful movement of rotational patterns differentiating each step of contra-lateral rotation. I want to thank my friend, colleague and Certified Hanna Somatic Educator, Ken Bridgeman, for teaching me this movement.
Adapting Somatic Movements for an Injury
Dec 28, 2015 4:15 This video is about Adapting Somatic Movements for an Injury I received falling off a ladder. I demonstrate some of the standing somatic movements I do to keep my body flexible. I just adapt the movements so they work while wearing two casts and a sling for my right wrist/forearm.
Jaw Movements
Dec 28, 2015; 7:14 This video is about Jaw Movements I am doing to gain normal movement in my jaw from a fall from a ladder. I fractured my zygomatic bone which connects to the eye socket bone and upper jaw, the maxilla. I had some stiffness and numbness in chewing on my right side.
Finger Movements
Dec 28, 2015; 1:57 Personal finger movements I practiced due to my injuries in which I had casts on both wrists.
Releasing the Hamstrings from Lying on Your Belly
Aug 28, 2015; 6:39 This video is about releasing the hamstrings from lying on your belly. Everyone complains that their hamstrings are too tight. Learn to release your hamstrings though somatic movement. Experience ease and comfort in your hips, knees, and even your low back. Learn the technique of "pandiculation" to release chronic muscular contraction and tension.
Releasing the Quadriceps from Lying on Your Back
Aug 28, 2015; 9:24 This video is about releasing the quadriceps from lying on your back. Experience freedom from pain and stiffness in your hips, knees, and even your low back. Enjoy!
Releasing the Hamstrings from Standing
Aug 28, 2015; 6:29 This video is about releasing the hamstrings from standing. Everyone complains that they have "tight" hamstrings. Most people try stretching and that often increases the tension/contraction! Learn to release your hamstrings pandicularly with slow, comfortable movement by using your brain. Experience freer hips and knees, and even greater comfort in your low back. This movement is ideal to do on walks or hikes, or to take a stand-up break from sitting. Feel taller and straighter in your posture too.
Releasing the Quadriceps from Standing
Aug 28, 2015; 6:21 This video is about learning how to release tension/contraction in the quadriceps from a standing position. It is ideal to do this movement during walks or hikes, or just to take a stand-up break from sitting. Releasing the quads helps the hips, knees, and even the low back to become pain free and less stiff. You may even notice that you can stand up straighter.
Beginners Back Extension
Jun 3, 2015, 9:40 This video is about "Back Extension" for beginners. Experiment with some of the techniques for lying on your belly. Learning and re-learning to move from the belly (prone) position increases spinal flexibility and decreases pain.
Variations on Cat 3: Back Extension
Jun 2, 2015; 9:50 This video is about Variations on Cat 3: Back Extension. Enjoy the discovery of exploring movement from the prone position.
Variation of Arch and Flatten
Feb 18, 2015; 4:40 This video demonstrates a wonderful variation of Arch and Flatten, the first basic movement in the "Cat Routine."
Movements for Deep Body Muscles
Feb 18, 2015; 5:08 This video demonstrates movements that release deep body muslces in order to gain uprightness.
Releasing Deep Body Muscles
Feb 18, 2015; 2:26 This video is an explanation regarding releasing deep body muscles in order to be more naturally upright.
Following the Movements of Your Feet When Doing Cat Routine #5, the Twist
Nov 18, 2014; 5:16
This movement combines some of the features of Cat #5, The Twist, and Cat #6, Inversion-Eversion, from the book, "Somatics."
Releasing Contracted Muscles to Improve Ankle Movement in Standing
Nov 18, 2014; 4:09 This movement was invented (and probably re-invented) by myself and various colleagues as clients asked us to come up with a movement they could do in standing when their calves got stiff during walking and hiking.
Releasing Neck, Shoulder, and Arm Tension
Aug 29, 2014; 7:34 When your upper body - your neck, arms, and shoulders - get tense do this somatic movement slowly and gently. Can you feel your shoulder blades move? Can you feel this movement flow down your back into your pelvis? Feel your chest has broadened and that you are breathing more freely. Notice your head and neck are moving more freely.
Releasing Neck and Shoulder Tension - Reference Muscle is the Levator Scapula
Aug 29, 2014; 5:18 Do you get “knots” of tension where your neck and the top of your shoulder meet? The reference muscle for this movement is the levator scapula, but don’t worry if anatomy is not your thing. Just try this wonderful somatic movement and feel those tension knots melt away. Do this movement at work or play, and teach your brain how to relax the tight, tense muscles of your shoulder-neck area. Feel the difference.
Differentiated Movement: Hip and Pelvis
Jun 24, 2014; 6:45 Most of us don't know the difference between our pelvis and our hip joints. This video combines anatomy and movement. When you bring more internal awareness to your hip and pelvic movements, you move better and won't create so many contracted muscles in the first place. Follow along and remember to move SLOWLY!
Differentiated Movement: Foot To Hip
Jun 17, 2014; 6:40 Many of us don't realize how stiff our foot and ankle joints are. This video combines anatomy and movement to help us learn how to move from the foot/ankle through the whole lower extremity.
Arch and Flatten with Rotation, Variation 1
Apr 5, 2014; 2:21 This movement combines spinal extension and flexion with rotation. It's fun to do and may be challenging, but will help create spinal and pelvic flexibility and promote comfortable walking.
Arch and Flatten with Rotation, Variation 2
Apr 3, 2014; 1:57 This movement combines spinal extension and flexion with rotation. It's fun to do and may be challenging, but will help create spinal and pelvic flexibility and promote comfortable walking.
Cat Routine #5 with Pelvic Hike
Feb 24, 2014; 4:20 This floor movement allows you to release rotational muscles in the center of the body for ease of rotating, turning and twisting. In addition, this variation adds another layer of muscular release while in the process of rotating. All spinal and trunk movements have their foundation in 6 movement pairs: flexion - extension; right and left side bending; right and left rotation. This variation combines right and left rotation with flexion - extension. Try this very special movement and enjoy a sense of ease while turning and twisting.
Cat Routine #5 with Arch and Flatten Variation
Feb 24, 2014; 4:07 This floor movement allows you to release rotational muscles in the center of the body for ease of rotating, turning and twisting. In addition, this variation adds another layer of muscular release while in the process of rotating. All spinal and trunk movements have their foundation in 6 movement pairs: flexion - extension; right and left side bending; right and left rotation. This variation combines right and left rotation with flexion - extension. Try this very special movement and enjoy a sense of ease while turning and twisting.
Somatics for You-Cat Routine #2 Variation-Releasing the Deep Internal Body
Jan 30, 2014; 2:39 This floor movement allows you to release tight, contracted muscles deep within the body. Deep muscles contribute to muscle tightness in the superficial muscle layers of both the front, sides, and back of the body. Deep muscle contraction is common and often confounds our attempts at releasing muscle tension of the more common superficial muscles such as the abdominals and back muscles. Try this very special movement and enjoy a sense of spaciousness in your body.
Somatics for You-Cat Routine #2
Jan 30, 2014; 1:45 This floor movement helps you to release back pain and gain spinal mobility. Learn to differentiate the front of the trunk (the abdominals) from the back of the trunk (the spinal muscles). Many of us have contracted muscles on both the front and the back of the trunk. This creates stiffness and pain in our back, which is a major complaint of our adult population. Do this movement - even in bed - and enjoy greater ease and freedom.
Trunk-Shoulder Differentiation
Dec 12, 2013; 4:02 This standing movement greatly increases trunk and shoulder mobility. Learn to differentiate trunk movement from shoulder girdle movement. The shoulder girdle includes the collar bone (clavicle), shoulder joint, shoulder blade (scapula), and upper arm bone (humerus). Many of us glue the trunk and shoulder girdle together due to contracted, tense muscles. This impedes movement of both the trunk/spine and the shoulder girdle. Enjoy greater ease and freedom.
Standing Side to Side
Dec 11, 2013; 5:07 Learn this simple movement in standing to be able to center your weight between both legs/feet and to be able to move comfortably from side to side.
Somatics for You: Releasing Calf Tension
Nov 19, 2013; 1:38
Susan Koenig, Certified Hanna Somatic Educator, teaches us the power of slow, gentle movement exercises to release tight, crampy calves. Stand up; hold on to a chair or wall so you can focus on your calf muscles safely. Repeat this movement often, and especially when you stand up and feel that calf tightness.
Somatics for You: Spinal Movements Forward and Backward
Nov 19, 2013; 1:38 Susan Koenig, Certified Hanna Somatic Educator, teaches us the power of slow, gentle movement exercises to release back tension. Take a "Stand-up" break periodically throughout your day. Allow your spine to gently move to release pain and tension.
Standing Arch & Curl
Nov 7, 2013 3:06 Learn this simple movement in standing to become better balanced, centered, and upright.
Somatics for You: Moving Legs Inward and Outward
Oct 7, 2013; 2:53 Susan Koenig, Certified Hanna Somatic Educator, teaches us the power of slow, gentle movement exercises to release hip and leg stiffness and pain. Take a chair movement break for 2 minutes now and then when sitting for long hours.
How to Release the Psoas Muscles
Sep 2, 2013; 5:38 The psoas muscles are centrally located muscles on either side of the lumbar spine. When one or both are tight and contracted they can imbalance your posture by hyperextending your low back and/or over flexing your hip joints.
Rotational patterns to Improve Walking, Rib Cage, and Pelvis-Hips
Jan 31, 2013; 2:04 Learn some sophisticated rotational patterns from side lying to improve contralateral trunk movement as used in walking and to improve the turning functions of the rib cage and pelvis-hips.
Somatics for You 06: Pelvic Rocking Side to Side
Jun 9, 2012; 1:50 Susan Koenig, Certified Hanna Somatic Educator, teaches us the power of slow, gentle movement exercises to release low back, pelvic, and hip stiffness and pain. Do this movement exercise each time you sit down (or for a break) and teach your brain how to prepare your waste-area-center-of-gravity muscles on the sides of your body for comfortable sitting with easy upright posture.
Somatics for You 05: Pelvic Rocking Back and Forth
Jun 9, 2012; 1:52 Susan Koenig, Certified Hanna Somatic Educator, teaches us the power of slow, gentle movement exercises to release low back, pelvic, and hip stiffness and pain. Do this movement exercise each time you sit down and teach your brain how to prepare your muscles and spine for comfortable sitting with easy upright posture.
Somatics for You 04: Releasing Knee Tension and Pain
Jun 9, 2012; 2:33 Susan Koenig, Certified Hanna Somatic Educator, teaches us the power of slow, gentle movement exercises to release knee pain and stiffness. This movement activates specific knee, foreleg, and foot muscles, preparing you for comfortable standing and walking. Do this movement exercise before standing up from sitting and teach your brain how to prepare your muscles for knee movement comfort.
Somatics for You 03: Releasing Hip Stiffness from Sitting to Standing
Jun 5, 2012; 1:58 Susan Koenig, Certified Hanna Somatic Educator, teaches us the power of slow, gentle movement exercises to release hip stiffness when you stand up after sitting for a long time. This movement activates specific hip muscles, preparing you for standing. Do this movement exercise before standing up and teach your brain how to prepare your muscles for standing up with ease and comfort.
Somatics for You 02: Releasing Tension between Your Shoulder Blades
Jun 5, 2012; 1:55 Susan Koenig, Certified Hanna Somatic Educator, teaches us the power of slow, gentle movement exercises to release tension between the shoulder blades. Do this movement exercise throughout the day and teach your brain how to relax the tight, tense muscles around your shoulders, chest, and back. Feel the difference.
Somatics for You 01: Releasing Shoulder Tension
Jun 5, 2012; 1:10 Susan Koenig, Certified Hanna Somatic Educator, teaches us the power of slow, gentle movement exercises to release shoulder pain and tension. Do this movement exercise throughout the day and teach your brain how to relax your shoulder muscles. Feel the difference.
Somatics for You helps you learn how to get rid of muscle aches and pains by using the motor cortex of your brain to train your muscles to lengthen (no stretching!) after they have been tight, tense, and painful. The key is moving safely, with slow, gentle movement.