Susan Koenig doing Cat Routine Movement #3: The Back Lift (Back Extension).

Susan Koenig doing Cat Routine Movement #3: The Back Lift (Back Extension).


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.