Somatic movement exercises, Gloucestershire

Our brains are wired for efficiency, which means much of our posture and movement is controlled unconsciously by long-standing habits.

Often referred to as 'muscle memory,' these habits are so deeply ingrained that they can be difficult to spot — and even harder to break.

About fifty years ago, Thomas Hanna recognized the connection between ingrained habits and common issues we often associate with aging—like stiffness, restricted movement, aches, and even chronic pain.

He identified that these habits often originated in instinctive muscular reflexes, and developed an exercise method that powerfully interrupts these patterns. This approach retrains the body, promoting healthier movement patterns and offering relief from discomfort.

He based these exercises on the principle of pandiculation.

I love the title that Thomas Hanna gave to his book: ‘Somatics: Reawakening the Mind's Control of Movement, Flexibility, and Health’.

Pandiculation is a natural reflex our bodies use to release tension and reset muscle tone.

It involves very slowly and consciously contracting then releasing muscles, much like when you stretch and yawn after waking up.

You may be familiar with pandiculation from having seen a cat move in this way.

Unlike traditional stretching, which primarily focuses on lengthening muscles, pandiculation works by reawakening the muscles’ sensory feedback loop, allowing the brain to recognize and correct imbalances in muscle tension.

When done correctly, this process helps to restore proper muscle function, improving posture, balance and coordination, and making it a key element in retraining the body for healthier, more efficient movement.

I teach a serious of somatic movement exercises that follow the tradition set by Thomas Hanna.

These are typically performed on the floor but can easily be adapted for a seated position, making them accessible for people of all abilities.

The movements are carried out slowly and with intention in order to interrupt habits of movement. As you focus on how your body feels, and in-grained tension is released and reset through the pandiculation, you will develop greater awareness and control of your posture and movement.

The movements should never be painful or cause strain; instead, each person works within their own comfortable range of motion.

Many people report that this mindful approach leads to a greater sense of ease and balance after a session.

These exercises are now a part of my daily routine.

As a result of using them my posture has improved, I have fewer aches and pains, I feel ‘freer’ and more supple when I walk, rough terrain is much easier because I have greater control over my core muscles, and I have more energy.

My balance and coordination have improved, which is a very important benefit as you become older.

To experience the full benefits of somatic movement exercises you will need to set aside some time to practice at home.

You can start with around 15 minutes 5 days a week; as you learn more exercises you will benefit from more practice time. People have reported that they come to value this practice time as an enjoyable and relaxing part of their day.

My own routines last around one hour, and I try to practice most days.

To support this home practice I provide a printed description of each exercise as you learn it, and online resources that include exercise combinations and routines.

As you continue, you’ll notice increased ease in movement, reduced tension, and a greater sense of body awareness. Movements that you had not previously been able to manage become possible.

With small class sizes, I ensure that everyone receives the individual attention they need to learn and perform the movements correctly.

With 15 years of experience in bodywork therapies, you can be confident that you’re in safe hands throughout your journey.

Each week, you’ll learn a new exercise, beginning with a brief description and discussion of its benefits.

We’ll then move into the practice session. This always starts with the Standing Awareness routine to help you connect with your body’s alignment and ground yourself.

After that, I’ll guide you through a series of movement exercises that you already know, as well as the new exercise. I will work with you to ensure you are developing the correct movement and awareness.

The class will end with Standing Awareness again, giving you the opportunity to reflect on any changes and sensations in your body.

Many people are surprised by the benefits they feel from practicing these exercises. It can often feel as though they've turned back the clock, regaining a sense of vitality and freedom in their body.

For some, it isn’t until after they experience relief from stiffness and aches that they realize how much these issues had been affecting their daily lives. For others, they begin to find relief from pain that had been all too evident.

Horse riders notice a greater sense of security in the saddle, and their instructors often comment on improvements in both their posture and their horse’s way of going.

These exercises can truly transform how you feel in your body, providing lasting benefits and relief, and enhancing your overall quality of life.