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What is Somatic Stretching? How it Works, Benefits, and Stretches for Beginners

a girA girl doing outdoor somatic stretching exercise

Stretching is traditionally defined as moving or holding various areas of the body in order to stretch the muscles. The objective is to improve flexibility and range of motion. Consider the quad stretch that your cycling coach might lead you through after a ride: you hold the top of one foot, bend that same knee, and draw your foot up into your pelvis, stretching the quadriceps muscle on that side. In this article, safa fitness club came up with some best somatic stretching exercises that would help you in various ways and there are so many crucial benefits of it.

Somatics is a type of movement therapy that focuses on the body-mind connection in order to improve physical, mental, and emotional health. It includes a variety of activities, such as somatic stretching, that include actively engaging the body and developing body awareness in order to relieve tension, increase mobility, and restore natural movement patterns.

A girl doing outdoor somatic hand stretching exercise.

What is Somatic Stretching?

In the domain of stretching and exercise science, the term “somatic stretching” is not often used. However, the term “somatics” refers to a type of movement therapy that stresses the relationship between the mind and body in movement and can include a variety of treatments, including stretching.

Somatic stretching is a stretching technique that utilizes active muscle and joint movement to promote flexibility and mobility. It is opposed to passive stretching, which includes sustaining a position with the assistance of an external force (such as a partner or a prop), and relies on the individual’s capacity to regulate their movements and gradually extend their range of motion.

Somatic stretching can be accomplished in a variety of methods, including slow and controlled motions, dynamic stretching, and targeted workouts that target specific muscle groups or joints. It can aid in the improvement of posture, the reduction of muscle tension and soreness, and the expansion of the general range of motion and flexibility.

How to do Somatic Stretching?

Following are Some Basic Somatic Stretching Exercise Steps to follow:

1. Assessment of Sensory Motor Amnesia (SMA)

The first stage in somatic stretching is to analyze your muscle tension and identify any parts of your body that feel tight or restricted. This is accomplished by a procedure known as Sensory Motor Amnesia (SMA) testing, which entails tightening and relaxing specific muscles while paying attention to how they feel.

2. Pandiculation

After analyzing your muscular tension, you will do a series of motions known as pandiculations. A pandiculation is the deliberate contraction of a muscle, followed by its gradual release and complete relaxation. This procedure aids in the retraining of the neurological system and the reduction of muscle tension.

3. Slow, Deliberate Stretching

After completing many pandiculations, you can progress to slow, deliberate stretching activities. These exercises require concentration and are intended to gently extend and loosen tight muscles.

4. Proprioceptive Neuromuscular Facilitation (PNF) Techniques

Proprioceptive Neuromuscular Facilitation (PNF) is another technique that may be employed in somatic stretching (PNF). This entails contracting and releasing certain muscle groups in a precise manner to aid in the improvement of range of motion and flexibility.


Overall, somatic stretching is a gentle and conscious technique of stretching that stresses the brain-body connection. You may increase your physical function, lessen pain and stiffness, and improve your general well-being by being more aware of muscle tension and learning how to release it.

Some Sometic Stretching Exercises

Before engaging in somatic stretching, remember that these movements should never be uncomfortable. Somatic stretching differs from other types of exercise in that it encourages you to pay close attention to how each minor stretch feels in your body.

Slowly and carefully work your way through these exercises. Ask yourself this question on a regular basis, and take note of how each movement makes you feel. What is on the horizon? What kind of movement might be beneficial to you right now?

The goal is not to execute each stretch flawlessly (for example, to be able to touch their toes). It is merely a matter of moving the body and seeing how it feels.

Here are three basic somatic stretching exercises that you may practice in the classroom with no special equipment.

1. Hands and Finger Stretch

Place your hands in front of you. Then slowly spread your fingers wide. You will become aware of how it feels. Encourage yourself to make whatever hand gestures feel nice to you. For instance, one can rotate the wrists in one direction and then the other. You can either open and close your fists or raise your hands to the heavens.

2. Neck Tilt

To stretch your necks, ask yourself to tilt your head in one way. You should not bend your neck more than necessary. Remember that all somatic stretches should be painless and comfortable. If it feels comfortable, you could put your palm on their head to assist with the stretch. Then, gradually, turn their head in the opposite direction. You can also turn your heads towards the front gently and carefully if that seems comfortable for you.

3. Back Stretch

This stretch can be done either standing or sitting. You might choose to practice this workout while sitting. Bend your body at the hips to reach for your toes, whether they are seated or standing. Keep in mind that the purpose is not to compel them to touch their toes. It’s just to stretch their backs in a comfortable way.

You are free to make changes as you see fit. If you’re standing and reaching down, you might want to swing from side to side.

Environment You Need

  • Consider stretching in silence or listening to relaxing music while performing these stretches. After that, talk with your partner about how you feel after stretching compared to how he felt before.
  • One of the primary requirements for these somatic stretching exercises is a comfortable and calm environment. Our team can help you find somatic and mindful stretching activities that are right for you. Contact us right away.

Benefits of Somatic Stretching

Somatic stretching is frequently utilized to help persons suffering from chronic physical diseases such as arthritis or sciatica. However, it can also be used to relieve tension, which is likely to be the main benefit for those who work hard every day.

Stress, especially chronic stress, has been shown in studies to interfere with learning. When people understand how to regulate their stress, they gain from:

  • Memory enhancement
  • improved planning abilities
  • Improved inhibition and impulsive control

Best somatic stretching exercises can also assist you in refocusing and re-energizing. Many people have difficulty focusing their attention on a single task for an extended amount of time. They can become grounded in their bodies and reengaged in their academics by taking small breaks for somatic stretching.

Location:   5th floor Safa Gold mall, College Road, F-7 Markaz, Jinnah Super, Islamabad, 46000, Islamabad, 44000
Contact:  0311-5156949
Website:  Safa Fitness Club 
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