General Exercise & Movement Articles

Article / Updated 04-09-2025

Somatic exercise is a form of exercise that uses the mind-body connection to discover things about ourselves and release physical and emotional tension. I like to think of somatic exercise as a “work in” as opposed to a workout. Somatic exercise is movement for the sake of movement, not for an external result. With somatic exercise, you are not concerned with an outcome or a result. You are instead looking to connect with your body in a way that makes it safe to process things that may be stored inside. Soma refers to the living body, as indicated by Thomas Hannah, a pioneer in the somatic field. Somatic movement requires a certain kind of patience and focus. The goal is to be fully in touch with your body, mind, and breath as you practice somatic exercises. How to exercise the somatic way The concept behind somatic exercise isn’t too complex. As human beings, though, we are programmed to be “doing” as opposed to “being.” Because of this, learning to slow down and listen intently to our bodies can be challenging. There isn’t an external goal when it comes to somatic movement. Yes, you will notice the benefits. Maybe you’ll be stressed or you’ll lose a little weight, or reduce pain, or feel better. But you’re not doing somatic exercises for that reason. You’re moving your body in a way that feels good and helps you understand yourself better. Focusing on the mind-body connection is the ultimate goal of somatic movement. Through this process, you will experience some incredible breakthroughs and results. The first goal isn’t the result, but you will inevitably see changes as you put in the work to get to know yourself better. Somatic exercise is a body-based practice that involves noticing what you are sensing. As you start using your senses as you move, you’ll start to release tension. You’ll find ways of freeing up space. You’ll connect to your breath. The goal, if there is one, is to become at home in your body. You can practice somatic exercises on your own or with a trained somatic therapist. You can work on body awareness and connection using titration, pendulation, breathwork, and grounding exercises: Titration involves gradually and carefully exploring traumatic experiences by working with small pieces at a time to avoid getting overwhelmed. Pendulation involves moving between two sensations — safety and discomfort, or expansion and contraction — so that you can slowly release these in a balanced way. Breathwork combines conscious breathing techniques with body awareness. The goal is to enable physical, mental, and emotional well-being. You learn to use your breath as a powerful tool to release tension, promote self-awareness, and foster a deep connection with oneself. Grounding exercises root you in the present moment, helping to deregulate the central nervous system. When you focus on your body’s contact with the floor or with the Earth, you are able to be in the moment and calm yourself. What are the benefits of somatic exercise? By now you realize that somatic exercise can help you become more aware of your body and mind and the connection between the two. Somatic exercise can help you physically and mentally. It has myriad benefits, including these: Somatic movement relieves stress by helping you focus on how your thoughts affect you and what sensations are happening in your body. You can understand what you need and manage your response to stress so you become more responsive and less reactive. Somatic movement can help with pain relief through gentle movement and mindful awareness. Somatic movement can help improve posture and strengthen and realign muscles. Somatic movement can help you achieve better balance, mobility, and flexibility. Somatic movement can help you process stuck tension and memories and help you learn more efficient and effective ways of moving. You can also become more aware and in touch with your body, so you have a better sense of your emotions. Somatic movement can lead to pain reduction, increased mobility, and stress management and relief. You’ll find you have reduced stress and less anxiety, depression, and other mental health issues as you develop a better relationship with yourself and connect your mind and body. You can also work on healing deep-seated trauma by releasing muscular tension and issues you have stored in your body. Somatic movement helps you tune into your body’s wisdom. You’ll cultivate awareness of physical sensations and your emotional state. You’ll learn to listen and understand what your body is telling you. Somatic movement can help support personal growth and enhance your emotional well-being. As you discover what your body is telling you, you also recognize what it does for you. You can work with your body and mind to grow to new levels. Want to learn more about somatic exercise? Check out the cheat sheet or get the book!

Article / Updated 04-09-2025

Somatic exercises are for everyone. They invite you to listen to your body, tune into its sensations, and connect with your emotions. Despite the benefits, somatic movement is often misunderstood. This article busts the most common myths about somatic exercises. Are somatic exercises only for people with injuries or chronic pain? While somatic exercises are incredibly effective for easing pain and supporting recovery, the benefits of somatic exercise extend far beyond that. Everyone can benefit from somatic exercises. They can help you improve your posture, flexibility, overall movement quality, and quality of life. You can use somatic exercises to focus on subtle, intentional movements, which help you regulate your nervous system and release tension. You also become more aware of how your muscles contract and extend, helping you prevent injuries before they happen. It’s like a built-in body awareness system that strengthens you from the inside out. Somatic movement isn’t about limitations; it’s about possibilities. It meets you where you are and grows with you, helping you become stronger and more balanced, one movement at a time. Do you need to be flexible to do somatic exercises? Flexibility is one of the benefits you gain from somatic exercises, but you don’t need to be flexible to begin. I often have students come to me and say they can’t do yoga because they aren’t flexible. I think that’s like saying, “I can’t lift weights because I’m not strong.” You practice yoga and somatic movement to become flexible; you lift weights to become strong. The beauty of somatic movements is that they meet you where you’re at. You can tailor them to your level. You have to start somewhere, and flexibility is a practice like anything else. Some people may be naturally more flexible than others, but everyone can benefit from flexibility training. Whether you’re feeling stiff or already have a yoga-like range of motion, somatic exercises guide you gently toward greater mobility. The beauty of this practice lies in its adaptability. You work within your current range, gradually expanding it without pushing or forcing. Are somatic exercises just stretches? Somatic exercises aren’t just stretches. What sets them apart is their focus on breath and total body awareness. These are mindful movements that emphasize the internal experience of your body. Instead of concentrating on how your body looks, you tune into how it feels, moving with intention and listening to your inner guide. While somatic movements often involve stretching, they go deeper by addressing root issues and unlocking your potential. This approach creates long-lasting changes. I’ve worked with athletes who used to stretch for sports. When they started practicing yoga and connecting their breath to the muscles they were opening, it transformed their experience. One wrestler I taught recognized many of the moves from his pre-tournament stretches but had never used his breath to deepen them. That small change made all the difference. Somatic exercises are gentle, slow, and intentional. They focus on what feels good and relaxing, rather than pushing you past the point of pain or discomfort. Growing up as a dancer, I had teachers who encouraged us to stretch far beyond what was safe. In contrast, somatic movements combine stretching with breathwork, awareness, visualization, and insight. This intentional approach supports your health, well-being, and deeper connection to yourself. Somatic movement does so much more than traditional stretching. It relieves stress, regulates your nervous system, eases muscle tension, enhances mind-body awareness, and helps you process emotional issues. Is it true that somatic exercises don’t build strength or fitness? Somatic exercises don’t aim to build strength or fitness directly, but they focus on improving your mind-body connection — and this makes you stronger and fitter in everything you do. One of the biggest myths about yoga is that people don’t expect it to deliver such an incredible full-body workout. I still remember my very first yoga class. I was sweating buckets, and it wasn’t even in a heated room! Yoga challenges your entire body with poses that demand strength, stamina, and focus. Other somatic practices, like Pilates, also build strength, endurance, and fitness in unique ways. When you tune into how your body feels as you move, you strengthen your intuition and deepen your connection to yourself. This awareness carries over into everything else you do. When you lift weights or do any other type of workout, you release tension more easily and channel your energy more effectively. Somatic movement also builds mobility, balance, and coordination — key components of aerobic capacity and strength. You can even recover from common musculoskeletal issues while getting stronger. Practices like yoga, dance, Tai Chi, and Pilates reveal strength you might not even realize you have. I’ve never met a “weak” dancer. Their strength, balance, and body awareness always amaze me. Even adding a little somatic dance movement to your week can boost your strength, flexibility, and overall fitness. When you hold a plank, balance in Tree Pose, or engage your core during Pilates, you actively build strength. Somatic movement makes strength training more intentional. Do you need special equipment to do somatic exercises? You don’t need special equipment to practice somatic exercises! These gentle, mindful movements work anywhere — no fancy gear, specific clothing, or shoes required. For the most basic warm-ups, all you need is A comfortable place to sit or lie down. A yoga mat or large towel (optional but helpful). Your body, breath, and a willingness to move. That’s it! The simplest movements often deliver the most profound changes. Start with what you have and build from there. As you grow more familiar with your practice, you might choose to invest in small props, but every exercise works perfectly with just your body. You can explore a wide range of movements without any tools: Body scans and breathing exercises Bodyweight strength exercises like planks, pushups, and core movements Guided visualizations and progressive muscle relaxation A good pair of comfortable, supportive shoes is all you need for mindful walking Pilates and yoga Tai Chi and other martial arts Are somatic exercises too easy to be useful? Somatic movements may appear simple at first glance, but they require a tremendous amount of awareness. In a world filled with distractions, tuning into your body on such a deep level presents a unique challenge. While you may not be lifting the heaviest weights or running the fastest, somatic exercises teach you to: Align your body for proper form when lifting weights or performing other physical activities. Improve mobility and flexibility in your joints, which enhances balance and coordination and supports healthy backs, hips, and shoulders. Walk and run with good posture, naturally increasing your cardiovascular endurance while avoiding injuries. For me, somatic movement is tougher than anything else I’ve ever done. It often involves unlearning or repatterning lifelong habits, which can feel daunting. Listening to your body on such a deep level can make you feel vulnerable. It requires you to let your guard down and remove the walls you’ve built over time. Opening yourself up like this can be intimidating but also deeply transformative. Somatic movement challenges the outdated “no pain, no gain” mindset. You don’t need to push your body to its limits to see results. Instead, holistic movement nurtures your entire body, giving it the love and understanding it truly needs. This approach reduces the risk of overdoing it or ending up sidelined by injuries. Even professional athletes use somatic exercises to improve performance and manage stress. These practices: Increase body awareness, which allows for more efficient and effort[1]less movement. Reduce muscle tension, easing both physical strain and mental stress. Retrain reactions to stress, helping athletes perform better under pressure. Staying present is one of life’s hardest skills. Practicing somatic exercises helps you learn to return to the here and now whenever your mind starts to wander. Do you need a class or teacher to practice somatics? You don’t need a class or a teacher to practice somatic movements. The goal is to look inward and start paying attention to your body, and you can do that on your own. Once you learn some basic moves, you’re free to experiment, adjust, and discover what works best for you. Classes or teachers can enhance your experience if you want to explore deeper techniques or gain new insights, but they aren’t required. Somatic Exercises For Dummies offers step-by-step instructions and plenty of exercises to help you get started right away. Somatic movement is about trusting yourself and connecting with your body, and that’s something you can do anywhere, anytime, without anyone else. Is it true that somatic exercises aren’t scientifically proven? Somatic exercises have a long history. Yoga dates back 5,000 years, Tai Chi has been practiced for thousands of years, and Joseph Pilates introduced his method in the early 1900s. These practices wouldn’t have remained so popular if they didn’t work. Modern science supports aspects of somatic movement, especially meditation and mindfulness. Research shows that meditation improves mental health, enhances sleep, reduces pain, lowers blood pressure, sharpens focus and memory, and fosters emotional resilience. It also increases compassion and interoceptive awareness — your ability to sense what’s happening inside your body — and supports better decision-making. Somatic exercises incorporate these elements of mindfulness and meditation by combining movement with breath and focused awareness. Instead of avoiding sensations, you embrace and fully experience them. While not every somatic practice has conclusive scientific proof, evidence suggests that these exercises help relieve pain, reduce tension, and promote easier movement. They offer gentle, low-risk options for improving body awareness and emotional well-being. In a world filled with stress and distractions, it never hurts to get more in tune with your body and emotions. Are somatic exercises different from yoga? Yoga is one type of somatic movement, but if yoga doesn’t resonate with you, plenty of other options exist. Practices like Pilates, the Alexander Technique, Feldenkrais, Tai Chi, and dance may share some similarities with yoga, but they are distinct in their methods and goals. When I first started teaching yoga in the 90s, I was often asked to substitute for Pilates classes. That curiosity led me to pursue a Pilates certification, and I discovered how different it is from yoga. Other forms of somatic movement, such as mindful walking, shaking-it-off exercises, body scans, and meditation are also unique from yoga. While yoga classes can be taught in a somatic way, some styles focus more on achieving specific poses (asanas) and breathing techniques. Somatic movement emphasizes reprogramming the brain-muscle connection, while yoga often prioritizes postures and breathwork to reach particular poses. Somatic practices tend to be slower and more deliberate. That said, yoga and somatic movement complement each other beautifully, and the experience largely depends on the teaching style. Is awareness enough when practicing somatics? Somatic awareness is an essential first step, but it’s not enough to create real transformation. Awareness gives you the insight to recognize your patterns, but change happens when you turn that insight into action. This is where many people mistakenly think somatic exercises are too easy or not challenging enough to produce real results. The combination of awareness and mindful movement is what drives lasting change. When you slow down and move with intention, you begin to understand how your body works and what it needs to function at its best. True growth lies on the other side of discomfort. This doesn’t mean pushing through pain — somatic exercises aim to release patterns that create pain — but it can feel uncomfortable to let go of old habits and embrace new ones. Somatic practices help you acknowledge what holds you back, both mentally and physically. By becoming more aware, you can take deliberate, mindful action, creating a ripple effect of positive change. Awareness leads to action, and action sparks motivation. As you integrate these steps into your life, you’ll feel inspired to keep evolving and uncovering your full potential.

Cheat Sheet / Updated 04-08-2025

Somatic exercise is about getting to know your body and what you can learn from it as you get to know it better. There are many different forms of somatic movements, ranging from breathwork to Pilates. This book covers many somatic exercises and gives you a brief overview on how somatic movement can benefit you on many levels. Some examples of somatic exercises include: Focusing on each inhalation and exhalation when you breathe Choosing to move your body in any way that feels good to you Noticing how it feels to tense and then release parts of the body Grounding by feeling the connection of your body to the ground or other surface Applying these fundamentals of somatic movement helps you grow a strong connection between your mind and body: Practice movement slowly and intentionally Be exploratory with your movement Focus on the internal experience and process of your movement Be present and aware of what is happening in the moment and during the movement

Cheat Sheet / Updated 12-01-2023

Calisthenics and bodyweight exercises are all you need to work out your entire body, whenever you want, wherever you want. Whether you’re an elite athlete or someone who hasn’t exercised in decades, calisthenics provide the quickest and most effective way to form your fitness foundation and build your peak physique. In fact, because most bodyweight exercises utilize your entire body, you can get a fantastic full body workout in just nine minutes! What’s different about calisthenics is that they don’t train you for a specific sport. They train you for life. Each workout helps prepare you for the muscular, joint, bone, and even mental stresses of life. That’s what real fitness does. Put simply, the more fit you are, the more you can move through life with ease.

Cheat Sheet / Updated 10-06-2023

Self-defense can be intimidating and overwhelming to someone who’s new to the topic, and many self-defense experts make it appear even more complicated by introducing complex techniques from martial arts, such as judo, aikido, and karate. To make the topic easier and more approachable, this Cheat Sheet serves as a crash course to bring you up to speed on the basics.

Article / Updated 07-28-2022

CrossFit, in its simplest definition, is a fitness routine that personal trainer Greg Glassman developed over several years in the mid- to late-1990s. CrossFit is designed to improve your overall physical abilities, including your endurance, strength, flexibility, speed, coordination, balance, and more. But CrossFit is also a few more things — it's an exercise philosophy, a competitive sport, a corporation, and a community. You can't find a CrossFit class in just any gym you step into, CrossFit is offered only by gyms that undergo special certification by CrossFit, Inc. to become CrossFit-affiliated. CrossFit workouts typically include a combination of elements from other exercise styles, including high-intensity interval training, gymnastics, weightlifting, calisthenics, powerlifting, and strongman competitions. The "CrossFit community" is a key part of the overall philosophy of CrossFit — members of the same class typically become close by sharing fitness goals with one another, pushing each other to break personal records and overcome fitness plateaus, and praising each other for reaching milestones. CrossFit is a scalable workout that's accessible to everyone. The stereotype about a CrossFit class is that it's full of the kind of chest-pounding, lifelong athletes who scale mountains or jog from St. Louis to Albuquerque just for fun. In reality, that same class may have a 60-year-old grandmother who's just completed the first pull up of her life. The intensity of each exercise can be customized to suit the lifestyle and fitness level of every class member. Many CrossFit trainers (often called coaches) see themselves as part of a new movement in fitness that rejects some longstanding and conventional fitness wisdom. For example, a regular personal trainer may have you repeat a movement with a dumbbell 10 or 15 times, but a CrossFit Coach could ask you to keep going to exhaustion — until you simply can't perform the movement again. Most CrossFit coaches also encourage their students to follow CrossFit, Inc.'s nutrition recommendations, including a Paleo diet. The structure of CrossFit To become a CrossFit affiliate, a gym's personal trainers must complete a standard two-day course and a variety of additional seminars on topics like gymnastics, Olympic weightlifting, endurance training, kettlebells, self-defense, rowing, and more. Once this training is complete, CrossFit, Inc. licenses the CrossFit name to the gym for an annual fee and certifies the trainers. Each CrossFit gym is then free to develop its own exercise classes and pricing. What a CrossFit workout looks like A typical CrossFit workout will involve various equipment from other workouts, including Barbells Dumbbells Kettlebells Gymnastic rings Jump ropes Medicine balls Resistance bands Rowing machines Squat machines Abdominal mats Pull up bars Additionally, a CrossFit class may incorporate some less conventional fitness equipment, including Ropes, for climbing Boxes, for performing jumps Tractor tires, for flipping Each class is led by a certified CrossFit instructor, called a coach, and the gym is called a Box (CrossFit has its own language). CrossFit classes usually last one hour and include a warm up, a skill session, an explanation and example of the Workout of the Day (WOD, in CrossFit lingo), and the actual workout. Some of the exercises you can expect to do in a CrossFit class include Push ups Pull ups Squats, with and without a barbell Bench press Deadlifts Farmer's carry, where you pick up some heavy object and walk with it as far as you can Box jumps, where stand in front of a secured box or platform, jump onto the box, and immediately back down to the floor Back extension Toes-to-bar, where you hang from an overhead bar (or pull up bar) and bring your toes up to touch the bar Kettlebell swing

Cheat Sheet / Updated 04-14-2022

Your core muscles stabilize the spine and pelvis and run the entire length of the torso. A strong core gives you better posture and stability and reduces back pain — a strong core also makes you less prone to aches when you have to stand for a long time or spend hours sitting in front of a computer. You can train your core in a variety of ways, and you can even use everyday items around the house to do so.

Article / Updated 04-14-2022

Upping your child's physical activity helps develop coordination and self-confidence. Diet and exercise habits that start now are more likely to follow your child into adulthood. Get the whole family involved in physical activity. Some activities may be difficult if your child is larger. Their size may make movement difficult, which, in turn can make them feel embarrassed, despite your best efforts. One of the reasons many adults don’t like to exercise is because as children they were made to work out as a form of discipline. But you can keep exercise fun. Studies show that the exercise habits made in youth are the habits you’re most likely to keep as you become an adult. Try some of these ideas. Take walks together after dinner. Plan nature walks, hikes, and canoe trips for the whole family. Encourage your child to join school or community athletic programs — but only if they enjoy the activity. If it’s not fun, the child won’t do it, and it won’t engender lifelong habits. Volunteer to coach or, at the very least, go to games and practice sessions. Take up sports that the whole family can do, such as inline skating, cross-country or downhill skiing, and backpacking. Measure your steps on a fitness app or smart fitness device. It’s a tangible way to promote and encourage physical activity. Get a rope and start jumping. Stage a family tournament. Encourage children to ride bikes and swim at an early age, and show them how. Dust off your bike, too; put on your suit and get into the pool with your kids. Turn off the TV. Better yet, unplug it. And limit phone and video game time. Ask your child what they liked best about doing a favorite activity. You may be surprised to find out that you’re the draw. Exercise can provide a focused opportunity for conversation between the two of you.

Cheat Sheet / Updated 02-23-2022

The right gear, the right goals, and a healthy sense of skepticism about health and fitness news reports are key to shaping up and slimming down. Use this Cheat Sheet to get the whole family fit!

Step by Step / Updated 03-27-2016

You can perform exercises such as chair squats in your hotel room if you're traveling on the road and your hotel doesn't offer a gym. Exercising in your room is also a viable option if you are pressed for time or just prefer to exercise alone. There are more ways to use a chair than just to sit in it. You can exercise your legs and buns by squatting in a chair, or try leaning against a wall and imitating the same position of a squat. See how long you can hold an imaginary “sitting in a chair” position while you lean against the wall. It’s harder than you may think.