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Maximize Your Results with

the Somatics Exercises

Working with your central nervous systemis the most important part of exercise...and Somatics Exercises precisely do this.

As youre led through the movements...

observe how you are moving Sense yourself... however you can

No right or wrong way to do themovements

Observe your movements in the field ofgravity

As you accomplish mastery, your pain andstiffness will disappear

Move where you think you are being

guided to... trust yourself, youll err intocorrection... just like when youlearned to walk

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Practicing the movements brings clarity

Practicing weeds out compensatory

patterns of movement Practicing releases patterns of protection

and guarding

The 3 step process is as follows: 1, 2, 3

1 Move slowly & lazily 2 Pay close attention as to how you

release yourself...notice how your brainorganizes the movement

3 Pause so the feedback can be clear

The Gold is 2, 3, 1

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The UNDOING and noticing how yourbrain adjusts the muscles as you return

Your release may be jerky, hesitate,oscillate, fluctuate...

Move in a smaller window of movement

Smooth it out over time

The PAUSE allows for the reset in yournervous system

Youll get a shot of relaxation chemicals

Decreases your stress & providesrelaxation to your muscles

Observe any feeling or sensations withoutany label

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S-l-o-w Movements

Resets your muscles

Less likely to cause pain and discomfort

Adjust your position when needed

Prop yourself when needed

You can always just imagine yourself

doing the movements

If you push into pain, retreat slowly,rest, and repeat at a limited range ofmovement

Moving in the smallest window of comfortprovides a positive yield

Youre the best judge

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Move as gently as you can

Move with the least possible effort

If you try to do the movement, yourmuscles could recontract and tighten...

next time move with less effort Incorrect stretching tightens rather than

loosens

Strive less = not trying as hard while doingyour best

The best feedback happens on the floor

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Support your body as necessary

Bed is OK

Patience & Persistence brings results

More comfortable movement

Consistent practice

Skills improve over time

Somatics Exercises are a part of yourpersonal toolkit

Decrease accumulated stress

Gain skills to prevent injuries and recover

more quickly EASY DOES IT 1-2-3 2-3-1 Repeat asoften as necessary