How to release tension with somatic stretching

When you roll your neck to release tension after looking down at your phone for too long, you are instinctively doing somatic stretching. It’s your body’s way of releasing sore, overworked muscles.

Over time, muscles can become chronically tight due to stress, injuries and repetitive activities. This can negatively impact how you feel and move.

“The goal of somatic stretching is to turn inward, become aware of where you’re holding tension and use your breath and gentle movement to release built-up stress in your body,” says Atlantic Health health coach and mind-body expert Beth Ando-Brenman, MPT. “The breath powers the mind-body connection — it’s the key to relieving tension and feeling centered and calm.”

Somatic exercises to let go of stress and tension from your muscles and mind

Want to experience the soothing benefits of somatic stretching? Start with these simple exercises to relieve tension from your neck, shoulders and back. To help ground yourself and reinforce the mind-body connection, perform each exercise in a comfortable, seated position — in a chair or cross-legged on the floor, spine elongated. Do each exercise for one to two minutes moving mindfully from one to the next. While you can do somatic stretches anytime, they are a great way to start and end your day.

Relieving neck stress

Step 1: Drop your chin to your chest, easing into the stretch using your breath.

Step 2: Bring your chin back to the starting position and slowly drop your right ear to your right shoulder — just until you feel a gentle pull. Do the same on the opposite side.

Step 3: Repeat the sequence from the beginning for one to two minutes.

Releasing shoulder tension

Step 1: Keep the back of your neck long and shoulders down.

Step 2: Inhale your shoulders up to your ears and roll them back and down on the exhale, creating space between your ears and the top of your shoulders.

Step 3: Reverse the movement. Inhale your shoulders back, move them up to your ears, and exhale them down.

Step 4: Do this a few times in both directions in a fluid, rolling motion.

Opening up the chest and upper back

Step 1: Place your hands on your knees, inhale and pull your chest upward. Your shoulders will automatically pull back. If you can, lift your chin up a little to allow the stretch to include the front of your neck. (If you feel your lower back arching too much, tilt your pelvis forward slightly.)

Step 2: When you feel a nice stretch across your chest, exhale, drop your chin to your chest and round your shoulders and upper back inward like you’re forming the top of an “O” with your upper body. This will open up and release your upper back.

Step 3: Repeat this sequence flowing smoothly from one to the other.

Releasing spine and lower back tension

Step 1: With your feet planted firmly on the ground if you’re seated or cross-legged if you’re sitting on the floor, place your left palm on the outside of your right knee and your right palm or fingertips behind you onto the seat or floor. Your right arm should be a few inches from your body and aligned directly behind your right shoulder — arm straight but not locked — like a kickstand for your body. If you’re sitting on a chair, you’ll want to move up to the front edge so there’s space for your back arm.

Step 2: Inhale, lengthen your spine, then exhale and slowly twist to the right; your head follows in the same direction. Press your left palm against the outside of your right knee to create a little traction. It should feel like you’re gently wringing out your spine. Twist until it feels good for you.

Step 3: Breathe into it and repeat on the other side.

Completing these four somatic stretches will help you feel relaxed and tension-free — body and mind.