More thoughts on Posture

Posture is the upright organisation of the body in gravity. It is how we hold ourselves when we are not actively thinking about it. Therefore posture is a subconscious process. Hence why telling someone to ‘Stand up straight!’ is an exercise in futility.

Working in the realm of Hanna Somatic Education, we look for signs of the Three Reflexes in clients’ posture. Green Light Reflex (Spinal Extension), Red Light Reflex (Spinal Flexion) and Trauma Reflex (Lateral Spinal Flexion/Extension, Spinal Rotation). These Reflexes are brain events, that is to say they are automatic motor responses originating in the brain, effecting skeletal musculature, instructing that musculature to contract/tighten into an observable pattern.

Posture indicates what the Nervous System is doing at the involuntary/subconscious level. When we assess posture we are assessing subconscious brain activity. Posture is a finger pointing to the moon (or brain in this case!).

“It’s like a finger pointing a way to the moon, don’t concentrate on the finger or you will miss all that heavenly glory” Bruce Lee, Enter the Dragon

For example, consider a very stooped posture, with rounded shoulders and head forward, flat lower back and pelvis tucked under. This would be indicative of Red Light Reflex (Spinal flexion). I do not think the person has ‘bad’ posture or that they need to strengthen their muscles of extension. I merely note that their nervous system at the subconscious level, is drawing them into the pattern of flexion. If this is the most prominent pattern of contraction of their posture or process, it gives me a starting point from which to work.

Once we begin to see posture not as a result of biomechanical structure but as a result of continuous subconscious brain output, we can change our approach. The focus shifts upstream to the brain, not down stream to the muscles and/or bones. Now the goal will be to change subconscious nervous system output. New problem, new solution.

So how do we change this continuous subconscious brain output? The answer is surprisingly simple. The client must voluntarily go into the subconscious pattern of contraction. Make the involuntary, voluntary. Make the unconscious, conscious.

By choosing to contract into the pattern of tension on purpose the client regains cortical control of all the musculature involved.  Patterns of muscular contraction are primary, as this is how the brain reflexes are expressed. Groups of muscles, contracting into general, observable and consistent full body patterns. These voluntary muscular contractions, into the full body pattern, send new sensory information all the way to the sensorimotor cortex, the learning part of the brain. Once the client has cortical control of the musculature involved in the pattern, they can sense it, ‘feel’ it contracting, they now have three options available to them;

1. Increase the level of contraction in the musculature, going further into the pattern
2. Maintain the level of contraction in the musculature, holding the pattern
3. Reduce the level of contraction in the musculature, relaxing out of the pattern

In this instance, the best choice is to select option 3, to reduce the level of contraction and relax back to rest. This act of voluntary contraction, followed by slow voluntary relaxation and then a moment of complete rest,  is called a pandiculation. You can find a detailed description of pandiculation here.

By pandiculating several times, the client can quickly learn to become proficient at contracting AND relaxing these muscles that unconsciously have drawn them into a full body pattern of contraction (flexion in this example). This act of pandiculating changes nervous system output at the brain level, reducing motor output to the muscles involved in the pattern. When the nervous system activity changes, the muscles involved in the pattern relax and the posture follows along.

The goal is not to change the posture, the goal is to change the habitual/unconscious motor output of the nervous system. The posture shifts or changes as a result of reducing unnecessary nervous system motor output. Postural changes are a by product of Hanna Somatic Education rather than a goal.

Neuroscience and Somatic Education

Neuroscience is the scientific study of the Nervous System.

Somatics is the exploration of the first hand experience of the Nervous System through movement.

So if you are practicing Somatics you can call yourself a Neuroscientist!

Below is a link to an excellent article by Carrie Day CCSE, and Martha Peterson CCSE that explains in detail how Hanna Somatic Education takes adavantage of neurological principles to eliminate chronic pain and improve movement. Check it out…

The Science of Somatics

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www.clinicalsomatics.ie

 

 

 

Is your Movement Account Overdrawn?

Pay attention…

Isn’t it interesting that we must PAY attention? The very notion that we PAY attention suggests that in return for paying attention we might receive something. What might the payment of attention garner in return?

Awareness? Information? Knowledge?

In the case of Somatics in return for the paying of attention to the internal sensations of your own movement you receive rich sensory information or feedback from the sense receptors within your muscles. You receive more awareness of what muscles are tight and stiff and which muscles are free and relaxed. You receive an opportunity to voluntarily relax and lengthen stiff, tight muscles. And when you pay attention to carefully and slowly relaxing and lengthening your stiff, tight muscles you receive more comfort and more freedom of movement.

And what happens if you never pay attention to sensory receptors within your muscles, or never pay attention to your ability to move? Your ability to move is taken away, little by little until one day you realise that your movement account is empty, or worse still overdrawn.

A daily Somatics practice gives you an opportunity to pay your attention dollars into your movement bank account. This will accumulate over time into a surplus of movement potential. Then when you need to withdraw from your movement account you will have plenty of movement credit (ability to move freely and without pain).

Start investing today!

The Somatic Exercise below allows you to pay attention to your back muscles and learn how to relase and relax them quickly and easily…

Arch & Flatten – Martha Peterson

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http://www.clinicalsomatics.ie

 

It’s never just one muscle

Often, when we have pain, there is a perception that there is one particular muscle that is causing the problem. Such as, “Oh its my psoas/piriformis/hamstring” etc. And while that may be where you feel the pain or restriction, it is not necessarily where the problem is.

Muscle never work in isolation, they can’t. In order for one muscle to contract, another, opposing muscle must relax, this immediately means you have another muscle brought into play. Muscles work in groups and fire in patterns of contraction to facilitate movement. So a sore or tight psoas/piriformis/hamstring is really just one part of a much bigger habituated involuntary full body pattern of contraction. In Clinical Somatic Education we call this Sensory Motor Amnesia.

The Three Reflexes we work with in Clinical Somatic Education; Green Light Reflex, Red Light Reflex and Trauma Reflex, are examples of universal full body patterns of muscular contraction. These reflexes are common to all creatures with a spine and nervous system so it is important to be able to recognise them in yourself.

hamstring runnerIt’s that pesky hamstring again! Or is it?

 

From a Somatics perspective, we look for the connection between the problem/pain area and the three Reflexes mentioned above. For example tight/sore hip flexors, could be as a result of habituated Red Light Reflex. If it is only the hip flexors on one side, or perhaps the piriformis on one side, it may suggest a Trauma Reflex. A chronically tight and painful lower back can be caused by habituated Green Light Reflex. In order to address problems like these you must first release the relevant reflex and then improve the functioning of the entire movement system. As a living, breathing, conscious Soma* you are a SYSTEM OF MOVEMENT. Movement dysfunctions must be addressed by looking at that system in its entirety and improving its functioning in its entirety.

How is this done? Well, first we look at posture for signs of habituation of the Three Reflexes. Usually all are present to some degree. In that case which one is most dominant? What way is the brain and nervous system holding the body? Looking at the entire system.

We watch the client walking. What parts of the body move freely, which parts of the body do not move freely? Which side bears more weight? Again, we are looking at the entire system.

Then we palpate, that is we feel the tonus or hardness of the muscles, both standing and on the plinth/worktable. Are they tight? Which ones are tight? Which ones are soft? What is the relationship between them? What changes in the tonus from standing to laying down? Where is the Sensory Motor Amnesia (SMA)? Again looking at the entire system.

Then we decide which reflex to address first based on our observations. With that decision made we educate the client through gentle guided movement patterns and full body pandiculations. They learn how to sense the Three Reflexes (see links above), these universal full body patterns of contraction. How to recognize them, how to contract into them VOLUNTARILY and more importantly, how to RELAX out of them VOLUNTARILY.

Working in this way, by educating the client, allows for systemic improvements in movement, comfort and pain reduction. Because clients learn how to do these movements for themselves, they can repeat the process at any time by themselves. Thus becoming more self aware, self correcting and independent.

So with all that said. Do you have a muscle that seems to be tight or sore? If so, explore your movement a little further. Which parts of your body move freely and comfortably? Which parts do not move freely and comfortably? With a little investigation you may find that it is never just one muscle.

*Soma: the body experienced from within

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www.clinicalsomatics.ie

 

New Year, New Resolutions, New You?

At this time of year many people start thinking about New Year Resolutions. Often these resolutions will involve getting fit or losing weight. Your success or ability to lose weight and/or get fit will be intrinsically linked to your ability to move well. We get fit by moving and we lose weight by moving. If we cannot move well and without pain our chances of fulfilling these particular goals are slim… pardon the pun!

new-years-resolutions2_dreamstime_m_17232559
So with that said it would make sense to address your ability to move and perhaps make improving your movement one of your new years resolutions. When you can move well and without pain you will be more inclined to continue with your chosen exercise regime/activity. You will also be less likely to pick up an injury that might scupper your progress.

Moving freely and without pain is the foundation stone upon which you can build your new healthier lifestyle for 2016. Somatics is all about improving your movement. A daily somatics practice will lead to;

Pain relief: You are unlikely to keep up a new fitness regime if you have pain. Somatics can resolve your chronic pain issues (read more here)…

Improved movement: Somatics improves your movement by eliminating Sensory Motor Amnesia leading to greatly improved movement (read more here)

Improved posture: When you release and relax you muscles your posture improves automatically (read more here)

Improved balance, coordination and proprioception: When you can contract and relax all your muscles voluntarily you will have better control of your whole body (read more here)

Improved sleep: When your muscles are relaxed it is easier to fall asleep and stay asleep (read more here)

All of these benefits will go a long way towards helping you achieve your fitness or weight loss goals for 2016. If you would like to learn more about Somatics check out this blog entry which provides example of some Somatic Exercises and links to further Somatics resources. If you live in Dublin, you can contact me directly to book in for Private Somatic Movement Classes or Clinical Hands On Sessions here.

Whatever your goals are for the new year, have a happy, healthy and active 2016!

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www.clinicalsomatics.ie

Somatics for Freer Breathing

The human organism requires two things in order to survive, fuel (in the form of food and water) and oxygen. Without food we might live for a few weeks, without water a few days, but without oxygen we will expire in a matter of minutes. Our ability to breathe freely dictates how efficiently we can take in oxygen and also expel carbon dioxide. So the purpose of breathing is two fold, to get oxygen into the body and also to get waste, in the form of carbon dioxide, out of the body. Anything that reduces the efficiency of this process will lead us to experience a certain amount of stress. The degree to which breathing is compromised is directly proportional to the level of stress experienced. If breathing is compromised just a little, we may not really notice it all that much, but it is certain to affect our performance and well being. Obviously, if breathing is compromised a lot we will certainly notice it.

Deep breathing has long been utilised as a means of alleviating stress and calming the mind and body. But what if you cannot breathe deeply? What if there was so much tension in your body that you could not fill your lungs to their full capacity and also empty them fully?

If you observe the breathing of an infant you will notice something. It is accompanied by very little effort and/or movement. Only the gentle rise and fall of the belly. Breathing in this way, the way we are designed to breathe, is effortless, requiring the work of few muscles but the relaxation of many muscles. The main muscle of inhalation is the diaphragm. In its relaxed state, it has a dome or umbrella shape. When it contracts, the dome flattens out downwards, this flattening out makes the thoracic cavity larger, creating a vacuum that sucks air in, expanding the lungs. The flattening diaphragm also gently pushes the stomach and intestines downwards to make room for this expansion of the lungs. When the the diaphragm relaxes back into its dome shape, it decreases the space in the thoracic cavity pushing the air out of the lungs again. Simple, elegant, efficient.

This free expansion of the lungs is dependant on many muscles being able to lengthen and relax fully. The ribs that form a cage around our lungs are all attached to each other by muscles called intercostals. When these intercostals are able to to relax and lengthen the ribs are free to spread apart like fingers accommodating the expanding lungs within.

The rectus abdominus, your ‘six pack’ muscle, connects the sternum to the pubic bone. When this muscle can relax and lengthen, the stomach and intestines can be gently pushed downwards and outwards by the action of the diaphragm to accommodate the expanding lungs.

The internal and external obliques which wrap around the space between ribs and pelvis also must relax and lengthen to facilitate the internal organs moving downward and the ribs expanding with each inhalation.

You cannot breathe as deeply and freely as possible if you have chronic muscular contraction in the muscles that attach to the ribs or cross the ribs. That is a lot of muscles.Breathing-Anatomy

1. Rectus Abdominus (addominals), 2. Intercostals, 3. External Obliques,
4.
Internal Obliques, 5. Pec Minor, 6. Pec Major

By learning how to release and relax these muscles we can breathe easier, inhaling more air with less effort. This is a very important skill to possess as our breathing has such a profound effect on how we feel. When our breathing is weak and shallow, we feel anxious, fearful and fatigued. When our breathing is deep and free we feel relaxed, calm and content.

Releasing the muscles of Red Light Reflex greatly improves breathing as it involves most of the muscles mentioned above. Somatic movements such as The Flower address these muscles. There are many other Somatic movements that allow us to gain greater freedom and control of the muscles that can restrict our breathing. By spending some time releasing and lengthening these muscles our breathing will be deeper and freer and require less effort.

So how does your breathing feel? Can you breathe deeply and freely into your belly? Or do you breathe into your chest? Do you think you would benefit from being able to breathe deeper with less effort?

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www.clinicalsomatics.ie

 

Who developed Hanna Somatic Education?

It is impossible to talk about Hanna Somatic Education without discussing the man who developed it, Thomas Hanna PhD. His contribution to the realm of Somatic Education has been both ingenious and profound. But, most people have never heard of him. So, who was Thomas Hanna?

Check out the links below to learn more…

Thanks to Carrie Day, CCSE, for this first one;

http://essentialsomatics.com/hanna-somatics-articles-case-studies/about-thomas-hanna

http://hannasomatics.com/index.php/about_somatics/history_and_founder/

http://somatics.org/library/mh-hanna-conversation

http://essentialsomatics.com/hanna-somatics-articles-case-studies/clinical-somatic-education-new-discipline-field-health-care

Thomas Hanna in action

 

Books by Thomas Hanna

Somatics

The Body of Life

Bodies in Revolt

The End of Tyranny

 

Guided Somatic Movement Classes on CD by Thomas Hanna
Highly recommended.

 

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www.clinicalsomatics.ie