3 Easy Ways to Release Your Tight Psoas Fast

Do you have a tight psoas? Have you been stretching it unsuccessfully? Are you tired of being unable to get it to release in any meaningful way? Then you’re in the right place.

A chronically tight psoas can contribute to;
Low back pain, groin pain, hip flexor pain, difficulty/pain when trying to stand in a fully upright posture, buttock pain, radiation of pain down the leg, pelvic pain, limping or shuffling stride when you walk.

Chronic psoas pain and/or tightness is often the result of the muscle (or muscles) simply being in a constant state of contraction. That just means it is constantly tensed to some degree. There are any number of reasons why that might be the case, too much sitting, an injury, a fall or slip, an emotional event, etc.

When any muscle is constantly tense it creates a sensory motor problem, in Somatics we call this Sensory Motor Amnesia (SMA). If you cannot fully contract AND relax a muscle or muscle group you cannot use it properly, as it means you do not have full control over it. Now you have a muscular dysfunction. And if the muscle in question is the psoas, you have a psoas dysfunction.

It’s pretty easy to imagine how any muscle that is constantly tense would eventually feel stiff, sore and make you move less well and less freely.

It’s also easy to imagine that a muscle that is constantly contracted would be tired and fatigued. And a tired muscle is a weak muscle. Anyone who has ever exercised at all can attest to that. At some point, your muscles fatigue and they can no longer exert the same amount of force. They feel weaker.

Now, any muscle that is constantly tensed is being held in that contracted state by your unconscious brain. So stretching it is not going to help. You have to change the order/command/output coming from the brain. Instead of constantly telling the psoas to tense or tighten, you want to tell it to relax and lengthen. Hmmm…. interesting. But how do we do that?

Well you don’t do it by stretching, or foam rolling or painfully pressing on trigger points. While these strategies may provide some temporary relief, they don’t change that output from the brain. So the tightness comes back pretty quick as the brain is still telling the muscles to contract.

Okay, so what else can we do?

Well, what if you contracted/tensed your tight psoas muscle on purpose? Made it even tighter than it already is. By tightening it voluntarily and deliberately, wouldn’t you be re-establishing your conscious control over it? Yep! And then once you had contracted and tightened it deliberately wouldn’t you be able to slowly and carefully CEASE contracting it? Why yes, yes you would. And once you had relaxed the muscle deliberately wouldn’t it feel more comfortable? Absolutely.

In Somatics we call this process, deliberately contracting muscles, then slowly relaxing them; pandiculating. It’s easy to do and it works fast.

You can apply pandiculation to all and any muscles of the body. Including your psoas! To assist you in that regard, I’ve made a playlist of all three of my Somatic Movement tutorial videos that address the psoas (and the low back and hip flexors too!) If you’d like to learn how easy it is to pandiculate your way to a soft, relaxed and comfortable psoas, you can check out the playlist below. Any one of these movements will do a good job of releasing a tight psoas, or you can combine all three for more complete learning. And I’ve added a bonus movement at the end of the playlist that improves control of the hips and legs that should feel really enjoyable to practice after releasing both your psoas.

If you find these videos helpful, please like, comment and share.

Need help with a specific problem? Want to Learn Somatics faster? Book an online appointment with me here: Online 1-1

Thanks for reading and I’ll see you next time!

Feel Better And Move Better In Just 15 Minutes!

I’ve got something special for you today to help you feel better and move better. I have put together a short video of 7 Somatic Movements, that makes up a simple but effective daily Somatic Movement routine. You can find it at the end of this post.

I’ve really enjoyed sharing individual Somatic Movement tutorials on my YouTube (and Odysee) Channel. But I know and understand that for many people the real challenge is knowing which movements to practice regularly. 

Well you don’t have to wonder any more. In this free video I will guide you through a standard daily Somatic Movement routine in just 15 minutes! That means in just 15 minutes you can;

• 1. Reduce muscular tension throughout your entire body
• 2. Relieve the physical effects of stress
• 3. Increase comfort and feel better
• 4. Move better and more freely
• 5. Improve your sleep

Whilst this sequence is designed as a daily reset of sorts, you can also use it as a warm up, or cool down for any sport or activity, or to set you up for a good night’s sleep. All the movements in this sequence are fundamental Somatic Movements that I personally use pretty much every day to keep myself feeling loose limber and relaxed. I dread to think where I would be without them really.

Somatic Movements are designed to be used every day, or at least most days. The reason for that is because every day we can potentially accumulate excess muscular tension as an involuntary response to stress. And we do not want to let that tension build up over days, weeks, months or even years and become a problem.

So we can use a Somatic Movement practice every day (or almost every day) to release the tension and stress built up during the day, and allow us to feel relaxed, comfortable and at ease again. And of course the more regularly you practice the better the results

Furthermore, by practicing regularly, we can become proficient at the movements more quickly. The more proficient you become at pandiculating, the less repetitions of each movement you will need to perform to attain a state of relaxation, and therefore the shorter and ore efficient your practice can become. Once the muscles are relaxed you can move on to the next movement or if its your last movement, finish up and carry on with your day.

So why not follow along to the video below and reap the benefits of a simple but amazingly effective Somatic Movement practice. If you find the video helpful please leave a comment and/or share it with anyone you think might benefit from it.

If you haven’t already you can subscribe to my YouTube/Odysee channel so you don’t miss out on my regular Somatic Movement tutorial videos.

Thanks for reading, and until next time, keep on moving!

Featured photo by Timon Studler on Unsplash

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Is Your Back Pain Getting You Down?

Does your back pain make you feel miserable? Are you frustrated by the endless pain and discomfort? Does it make you feel hopeless? Are you petrified by the thought that your back pain might never end?

I’m not surprised, I felt the same way. Back pain sucks big time! And it can really take over your whole life!

You wake up in the morning already exhausted, why? Because your back pain was so bad you couldn’t get comfortable, so you lay there, sore, aching and exhausted. You pray for the sweet embrace of sleep. But it never really comes, you may doze for a while, but deep sleep evades you. You just can’t get comfortable enough to sleep well. So morning rolls around and you start another day tired, frustrated and in pain.

When the alarm goes off you are faced with your first challenge of the day; How am I going to get out of bed? Which will be swiftly followed by challenge #2, how am I going to get my socks on?

Sound familiar?

So you somehow manage to get out of bed and get dressed, grimacing in pain throughout the whole ordeal. But now it’s time for challenge #3, walking downstairs. Will I go down sideways? Or one step at a time? Or maybe backwards? But they all hurt! You struggle down the stairs holding on to the banister for dear life.

Sound like your experience?

Finally downstairs, you shuffle to the kitchen and prepare and eat your breakfast standing, of course. Not that you really enjoy it or have much appetite, because all your attention is consumed by your constant back pain.

Does this ring any bells?

Now its time for back pain challenge #4, sitting at your desk trying to get comfortable for your days work. (Pre pandemic this might have been a slightly different challenge, getting into your car, or on to public transport, or maybe mounting your bike) But now you’re working from home. So you head to your “office” and desperately try to find a sitting position in your chair that allows you to pay attention to your work, and not the constant aching pain in your back. You tried standing at the desk, but that just made your back hurt even more. Eventually you get into a position that is somewhat tolerable and start working. But its hard to concentrate when you have back pain.

You do your best tho, because you have to keep going right?

When lunchtime rolls around you consider taking some painkillers AGAIN but deep down you know they are not the answer, and you worry about taking them long term. Your mind briefly asks, surely theres’ got to be a solution. But there’s no time to think about that right now. You need to get some lunch. But that means now
you have to stand up, Challenge #5; “Hmmm… how am I going to get out of this chair?”

Sound like you?

During your lunch you wonder how long you can carry on like this.

In the afternoon, work gets busy, the pressure mounts a little. And you notice that the busier you are, the more intense you back pain becomes.

What’s that about?

But you grit your teeth and finally make it through to the end of your work day. You used to enjoy going for a run a few evenings per week after work to blow of the cobwebs. But since you developed this back pain you haven’t been able to run at all. In fact even walking for any distance is a challenge now, and afterwards your back pain seems to increase.

You really miss going for that run…

During dinner you snap at your partner, they were just asking you a question, but you feel so exhausted from the constant pain that it’s really beginning to affect your mood. You think back to your work day and realise you were quite abrupt in conversation with a colleague earlier too. You feel bad about being irritable, it’s just because your back pain is really getting to you now. But you don’t want to complain, and they wouldn’t understand anyway.

So you sit in front of the TV and try to distract yourself from the pain, binging on the latest series. And it kinda works, but eventually you have to go to bed. Which means you have to navigate the stairs again, undress, wash, and get into bed. Repeating all the challenges you started your day with in reverse order.

Sound familiar?

And to finish your day you are left with the prospect of another restless, painful and sleepless night, before you have to repeat it all tomorrow. With back pain. Again.

No wonder your back pain is getting you down.

If any of this sounds familiar to you, if you are currently living this reality, I’d like you to consider a possibility:

Imagine your life without chronic back pain.
What would it be like?
What would you do?
How would you feel?
Who would you be?

If you are interested in exploring the possibility of a comfortable pain free back, check out my Back Pain Relief Video Tutorial below. I want to help you because I had chronic back pain too. But it doesn’t have to be permanent. I want to share with you a simple Somatic Movement sequence I use to keep my back feeling comfortable and pain free. Watch it, follow along and experience what happens. Change is possible. Let me know how you get on. I want to help YOU.

If you know someone who is struggling with back pain, perhaps you could share this blog post with them.

P.S. You can also find this blog post at learnsomatics.ie/blog

If you are a regular reader you might want to sign up for the Learn Somatics email newsletter. Somatics news, tips, videos, events and blog posts to your inbox. Sign up here.

As always thanks for reading!

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Why Are So Many People Living With Chronic Pain?

Shutterstock/Artem Furman

According to this study, 28 million people in the UK are living with chronic pain. That is almost half of their entire population. Think about that for a moment. 28 million people living with chronic pain. In a wealthy, first world, industrialised nation.

Those quite frankly crazy numbers prompted me to have a quick google for some statistics for the US, Ireland, Europe and globally.

USA: “In 2016, an estimated 20.4% of U.S. adults had chronic pain and 8.0% of U.S. adults had high-impact chronic pain.” (source)

Ireland: “Chronic pain is thought to affect 1.65 million people in Ireland, with chronic back pain one of the more common diagnoses.” (source)

Europe: 20% of all Europeans experience chronic pain “…200 million musculoskeletal disorders and 100 million people experiencing other forms of chronic pain.” (source)

Globally: “Estimates suggest that 20% of adults suffer from pain globally and 10% are newly diagnosed with chronic pain each year.” (source)

High percentages of people suffering with chronic pain places a massive strain on healthcare services and costs the economy billions.

“The two health conditions most clearly associated with disability benefits are musculoskeletal disorders (particularly non-specific lower back pain and general chronic pain syndromes) and mental health problems. In the UK, these complaints comprise more than 50% of sick certification. Musculoskeletal complaints, predominantly mild to moderate in severity, and often with no clear or consistent underlying pathology, account for around 20% of benefit recipients in the UK, and therefore account for a significant proportion of incapacity for work²⁰. Given that the annual economic costs associated with sickness absence and worklessness amount to over £100 billion²¹, the impact of pain and associated conditions remains a significant contributory factor.” (source)

How did we get to this point? With all our technology, medical advancements, nutritional supplements, oils, ointments and tinctures we still have not addressed something as common as chronic musculoskeletal pain. We put men on the Moon, and rovers on Mars, but back pain? Sorry, no idea.

And what is it about modern industrialised societies that leads to such high numbers of chronic pain sufferers? What has changed?

I believe one major factor is that our modern environment is now unrecognisable to how it was even 15 years ago. Technological advancements, and the rise of smartphones and internet connected gadgets has led to a sharp increase in how connected we are, and in turn, how many potential stressors we are exposed to.

People are constantly connected, or ‘on’. Work email alerts, FB alerts, IG alerts, LinkedIn alerts, SMS alerts, Whatsapp alerts, alerts, alerts, alerts, ALERTS! Kids, spouses, family, jobs, friends. All of these things are vying for our attention. This creates an almost imperceptible background milieu of chronic low level stress. Except it’s not imperceptible at all.

Humans respond automatically and subconsciously, to all of the above. Our landau response (Green Light Reflex) is triggered. On a wholly subconscious level we mobilise ourselves, preparing to attend to all these demands, by contracting our back muscles. This contraction of the back is the beginning of the act of moving forward, out into the world. Moving forward to deal with alerts, life etc. This is why “musculoskeletal pain in the low back and upper extremities has also been linked to stress, especially job stress.”(Source) Go, go, go! More, more, more!

Then there’s social media, a digital addiction which can bring its own heady mix of validation-seeking, fear-mongering and anxiety to people’s lives. This can trigger our startle reflex (Red Light Reflex) further increasing our stress levels. Nothing inherently wrong with social media by the way, but it is defintely prudent to limit your exposure.

Our environment has changed far faster than we have. Whenever there is an environmental change, the inhabitants of that environment (that’s us) must also change. It just so happens that the modern environment we have created for ourselves is incredibly fast paced, over stimulating and highly stressful for many of its inhabitants.

It is predicted, and expected, that our technological environment will continue to change even faster in the future. The meteoric advancement of technology will continue unabated. So how can we keep up? In order to survive in this new technological environment, we must be capable of change. We must become as adaptable as our technology.

We must learn how to adapt, and to continue adapting as we go forward. We need to learn skills and techniques which will enable us to cope with our new highly stimulating and potentially stressful environment.

A good start would be to learn how to better monitor, and regulate our responses to stressful stimuli. This will involve becoming more aware of ourselves, our automatic and involuntary responses and how we interact with our new environment. Ironically the ancient aphorism “know thyself” will become ever more relevant and important as we speed into the future.

A regular Somatic Movement practice can help us in this regard. It can provide the means to monitor, regulate and release the involuntary muscular tension that is triggered in response to the myriad stressors in our environment. The same involuntary muscle tension that can cause much of the chronic musculoskeletal pain experienced by so many.

The solutions to living in a highly stimulating and fast paced modern technological environment will not come in the form of a pill, a powder, a gadget or an app. It will come from cultivating your own self awareness and developing more control over your self and your responses to the ever growing number of stressors in this brave new world.

If any of this resonates with you, and you are interested in acquiring practical stress management, muscle pain relief and relaxation techniques, consider learning Somatics. There are more avenues for learning than ever before. If you’d like to learn with me, you can get in touch with me here.

As always, thanks for reading.

learnsomatics.ie

Can Stress Management be Simple?

Photo by Aarón Blanco Tejedor on Unsplash

Stress. It’s unavoidable. No matter your circumstances you are going to experience, and have to manage, some degree of stress in your life. But what is stress?

“Stress has many faces, and creeps into our lives from many directions. No matter what causes it, stress puts the body and the mind on edge. It floods the body with stress hormones. The heart pounds. Muscles tense. Breathing quickens. The stomach churns.
The body’s response to stress was honed in our prehistory. Collectively called the “fight-or-flight” response, it has helped humans survive threats like animal attacks, fires, floods, and conflict with other humans. Today, obvious dangers like those aren’t the main things that trigger the stress response. Any situation you perceive as threatening, or which requires you to adjust to a change, can set it off. And that can spell trouble.
Chronic stress can lead to high blood pressure and heart disease. It can dampen the immune system, increasing susceptibility to colds and other common infections. It can contribute to asthma, digestive disorders, cancer, and other health problems. New research even supports the notion that high levels of stress somehow speed up the aging process.
Though stress is inevitable, you can help control your body’s response to it. Exercise, meditation, invoking the relaxation response, and mindfulness are great stress busters.”
https://www.health.harvard.edu/topics/stressSource

From the above, the point we’re most interested in is this: “Muscles tense.” What they are saying is that stress causes involuntary muscular tension. That’s a problem. This muscle tension happens subconsciously. We are not really aware of it. This muscle tension, as well as making us feel stressed, can lead to chronic muscle pain and stiffness.

When the body is stressed, muscles tense up. Muscle tension is almost a reflex reaction to stress… https://www.apa.org/helpcenter/stress-body

This also leads to automatic activation of the SYMPATHETIC nervous system (‘fight or flight’ response). The physiological effects of activation of the SYMPATHETIC nervous system (SNS) include:

• ACCELERATED Heart Beat (anxiety anyone?)
• HIGH Blood Pressure (uh oh)
• INHIBITED digestion (hello belly ache)
• RELAXED Bladder up (I never used to make night time trips to the bathroom?)
• CONTRACTED Rectum (why am I constipated?)
• Secretion of STRESS HORMONES from the adrenal glands (I can’t shake this bad mood)
• SUPPRESSION of the immune system (why am I always sick?)
• REDUCED growth (suppression of growth hormones) (that little cut still hasn’t healed)
• SLEEP PROBLEMS (so tired all the time)
• MEMORY DYSFUNCTION (sorry, I totally forgot about your birthday)

Doesn’t sound like much fun does it?

Do any of these sound familiar to you? If so, you may be suffering from some degree of chronic stress and the chronic SNS activation that goes along with that. SNS mode is not necessarily a negative state, as indicated above it is necessary to respond to a threat/situation appropriately. The problem is when we find ourselves in a state of chronic SNS activation. As humans, we are well-equipped to deal with short periods of SNS activation, then ideally, when the perceived threat has ended, we would return to PARASYMPATHETIC Nervous System (PNS) activation. PNS is, or should be, our default mode (also known as ‘Rest, Digest and Repair’ mode).

PARASYMPATHETIC nervous system activation has the opposite effects to the Sympathetic Nervous System:

• SLOWER heart beat (feeling calm…)
• LOWER blood pressure (…and relaxed…)
• STIMULATION of digestion (…and well nourished)
• NORMALISED bladder function (no more getting up in the night)
• RELAXATION of rectum (regular as clockwork)
• INHIBITS secretion of STRESS HORMONES from the adrenal glands (happy mood, happy days)
• STIMULATION of the immune system (I can’t remember the last time I was sick)
• NORMALISED growth hormone responses (that cut has healed right up)
• DEEPER more restful sleep (Zzzzz..)
• NORMALISATION of memory functions (I planned a surpise for your birthday)

That all sounds much more conducive to feelings of relaxation right?

But how do we switch back to PNS mode, or ‘invoke the relaxation response’ when we are chronically stressed?

Well, if you could somehow release the involuntary muscular tension that is triggered in response to stress you could deliberately switch back to PARASYMPATHETIC nervous system mode. Somatic Movements provide us with a simple and straight forward way to do just that. They use a technique called pandiculation to reduce muscular tension (and reduce pain and improve movement, bonus!). Pandiculation works by re-establishing your voluntary control over your muscles and in the process, relaxing them. This leads to de-activation of the SYMPATHETIC nervous system (fight, flight or freeze mode) and activates the PARASYMPATHETIC nervous system (rest, digest and repair mode).

This makes Somatic Movements a simple and effective stress management tool. By learning how to monitor, regulate and control your own muscle tension you are learning how to monitor, regulate and control how you respond to stress. With practice you can become more resilient to the myriad effects of stress. You can literally learn how to relax, and activate your Parasympathetic Nervous System, any time, on demand. Becoming an expert at relaxing. Sceptical? Take less than 3 minutes and try a pandiculation right now by listening to the audio below;

The pandiculation technique utilised in the audio above can be applied to all the muscle groups in the body for total body relaxation. By deliberately releasing the muscle tension triggered by stress you can return to a state of relaxation and calm. When you are relaxed you can sleep better, when you sleep better you will feel more refreshed, when you are more refreshed, you can think more clearly, when you think more clearly you can make better decisions, when you make better decisions… well, who knows what good things might happen!

When stress is unavoidable, simple, effective stress management techniques become essential. So why not Learn Somatics? You’ve nothing to lose… except all that tension.

If you’re interested in learning how to use Somatics to release muscle tension and manage stress check out my Online Class offerings and 1-1 options here. Alternatively you can visit the Learn Somatics YouTube Channel and start learning today.

As always thanks for reading.

learnsomatics.ie

Neuroscience and Somatic Education

Neuroscience is the scientific study of the function and structure of the Brain and Nervous System.

Somatics is the exploration of the first hand experience of the Brain and 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

Learn Somatics online. Classes and 1-1s available here.

Visit the Learn Somatics YouTube Channel to start learning today.

As always thanks for reading.

www.learnsomatics.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 Somatic Education we call this Sensory Motor Amnesia.

The Three Reflexes we work with in 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.

It’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 relax the muscles of 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

Learn Somatics online with me, check out my online learning options here!

Or checkout the Learn Somatics YouTube Channel to start learning right away.

As always thanks for reading.

www.learnsomatics.ie

Somatic Movement – The Basics and some Resources

In my last post I talked about the difference between stretching and Pandiculation. Based on the number of emails I received in relation to that article I want to clarify how Pandiculation relates to the other main elements of Somatic Education which are;

Sensory Motor Amnesia (SMA)

&

The Three Reflexes (Green Light, Red Light and Trauma)

You can’t fix a problem that you are not aware of. In the context of Somatic Education, Sensory Motor Amnesia is the problem, the Three Reflexes are how the problem presents and pandiculation is (one of) the tools we use to address and resolve the problem.

Everyone has some degree of SMA, from a little to a lot. Read more about what SMA is and how it develops, here.

SMA shows itself in the body as habituated contraction of Three Reflexes. These are brain reflexes, if you are conscious and reading this, then you have a brain, and if you have a brain, you will be susceptible to habituation of these three reflexes. I encourage you to read the three blog entries on each of the reflexes.

Here they are;

Green Light Reflex

Red Light Reflex

Trauma Reflex

When we habituate any or all of the Three Reflexes we will inevitably have movement deficits and/or muscle pain. The extent of either will be dependant on the subtlety or severity of our Sensory Motor Amnesia. Regardless, the approach to resolving the SMA is the same. We must remind the brain how to use the affected musculature correctly. We do this by voluntarily recreating the Three Reflexes and then slowly decreating them.

In the case of Green Light Reflex, this involves  purposely contracting the muscles of the Green Light Reflex, which is all the muscles of the back of the body. This allows us to take voluntary/deliberate/conscious control of those muscles, and then voluntarily/deliberately/consciously relaxing them slowly and under control. This simple act of pandiculating reduces the resting level of tension in the muscles for better movement, reduced pain and improved comfort.

Below is my video demonstrating a simple Somatic Movement to address Green Light Reflex, pandiculating the muscles of the back of the Spine, with an emphasis on the lower back muscles. I would advice watching the video first and then doing the movement whilst listening again.

Here is another simple Somatic Movement that addresses Red Light Reflex. Again watch the video first and then do the movement whilst listening to the video.

As you can see from the videos, Somatic Movements are performed, slowly and gently with the intention of something like a yawn. Try these out and leave a comment on your experience.

You can find more of my free videos on the Learn Somatics YouTube Channel where I will be breaking down all of the most fundamental Somatic Movements.

If you are interested in books on Somatics, I’ve provided a short list below;

Books about Somatics

Somatics by Thomas Hanna

The Body of Life by Thomas Hanna

Move Without Pain by Martha Peterson

Move Like an Animal by Edward Barrera

The Sustainable You by John Loupos

If you think you’d like to Learn Somatics online with me, you can check out my online learning options here.

As always thanks for reading

www.learnsomatics.ie

Stretching Vs. Pandiculation – What’s the difference and why does it matter?

Let’s look at the key differences between stretching and pandiculation. Pandiculation is used extensively in Clinical Somatic Education to regain the brain’s control of tight painful muscles.

Stretching sends sensory information only as far as the Spinal Cord
When a muscle is stretched, the sense receptors within that muscle send information to the spinal cord to indicate that the length of the muscle has changed, in this case lengthened. The spinal cord in response sends an impulse to the muscle being stretched, triggering a contraction (tightening), it also sends an impulse to the opposing muscle inhibiting a contraction. So, stretching a muscle causes it to respond by contracting. This is counter to what you’re are trying to achieve when you stretch. This is a very basic explanation of the stretch reflex. As you can see the brain is not involved in the process at all, the stretch reflex is a spinal cord reflex.

Pandiculation sends new sensory information all the way to the Brain
When a muscle is contracted voluntarily, the sense receptors within that muscle send information all the way to the Sensory Cortex of the brain (see image below) to indicate that the length of muscle has changed, in this case shortened, and also that the level of tension in the muscle has increased. Because this information has reached the brain, the muscle can be sensed or ‘felt’. It is also now under your conscious control. At this point you can choose to increase, maintain or decrease the level of contraction. When pandiculating you will slowly decrease the level of contraction all the way down to complete rest. But the take home point is that you establish full cortical control over the muscle when you contract it voluntarily.

Stretching is passive
Stretching is passive, you are not actively using the muscle, you are merely pulling on it, there is no brain involvement, the entire process is mediated by the spinal cord.

Pandiculation is active
During a pandiculation you are actively and deliberately contracting the muscle, your sensory motor cortex is involved in the process.

~

Stretching decreases potential power output of  the muscles involved
Passive stretching and even PNF* stretching temporarily reduce the potential power output of the muscle.

Pandiculation increases sensation & awareness of the muscles involved
Pandiculation strengthens the connection between the sensory motor cortex of the brain and the muscle. The muscle can be sensed more clearly and control of both functions of the muscle (contraction and relaxation) are increased. This is because the muscle is both contracted voluntarily and slowly relaxed volunatarily during a pandiculation, essentially allowing you to practice both contracting AND relaxing.

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Stretching provides no new sensory information to the brain
Because the brain is not involved in a passive stretch there is no new sensory information for the brain. Therefore no new learning takes place. This may be the most important difference between stretching and pandiculation

Pandiculation provides lots of new sensory information for brain
Because the brain is very much involved in the process of Pandiculation there is a large amount of new sensory information for the brain. Therefore new learning takes place.

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Stretching can be painful
Passive stretching is generally uncomfortable and can even be painful especially if Sensory Motor Amnesia (SMA) is present.

Pandiculation feels good
Pandiculation performed correctly feels very pleasurable and relaxing. It has the feeling of a yawn.

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No attention required to stretch
There is no focused attention required to pull on a limb and evoke a stretch.

Attention required to paniculate effectively
Focused attention is absolutely required to perform an effective Pandiculation, both to contract the desired muscle and also to control the slow relaxation phase so that it feels smooth.

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Temporary change in length
Passive stretching confers only a temporary change in length, if any, as the muscles reflexively recontract in response to the stretch.

Long term change in length
Pandiculation confers more permanent changes in muscle length as you brain LEARNS a new longer resting length for your muscles. Please note the changes in muscle length that are achieved through pandiculation are as a result of the reduced level of tension in the muscle. They are not as a result of tissue remodelling.

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Stretching does not eliminate Sensory Motor Amnesia
Passive stretching does nothing to eliminate the habituated levels of chronic muscular contraction that are typical of Sensory Motor Amnesia (SMA).

Pandiculation eliminates Sensory Motor Amnesia
Pandiculation eliminates SMA quickly and easily by returning control of the muscle to Sensory Motor Cortex and allowing you to learn how to relax and lengthen your muscles.

These are the main differences between Stretching and Pandiculation. One final point to note is that often when people stretch they will stretch muscles in isolation, whereas with pandiculation one contracts many muscles at once. This allows us to release large patterns of contraction more quickly and effectively.

The learning component of pandiculation allows you to develop better sensorimotor control over your muscles, and muscles that you have full control over will not cause pain. It is only those muscles which you have lost control over that become chronically tight and painful. The pain is the warning sign that you do not have control any more.

It is important to note that there are scenarios where some form of stretching is required, such as in the practice of dance, martial arts, gymnastics etc. In these activities a high degree of flexibility, beyond what is considered normal, is required to perform certain techniques. However it is known and acknowledged that muscle tension must be normalised before stretching of this kind take place.

“In instances of excessive tension (excessive neural stimulation) or weakness (excessive neural inhibition) caused by misaligned joints or neurological problems, typical strength training exercises will not help you either… …To fix such problems you need the help of an applied kiniesology specialist who, among other modes of treatment, may prescribe special exercises for normalizing the tension of muscles”

Kurz, T. (2003) Stretching Scientifically p.11-12

Furthermore this kind of high level flexibility is best attained through the intelligent application of dynamic stretching, static active stretching, isometric stretching etc. If this is something you are interested in I highly recommend the book quoted above; Stretching Scientifically, By Thomas Kurz.

Interestingly, when we research the different methods of stretching it becomes clear that the most effective methods of stretching all favour preceding a stretch with some kind of muscular contraction.

The ‘excessive tension’ noted in the quote above is no different to the Sensory Motor Amnesia we recognise in Somatic Education. And Somatic movements can perfectly fulfil the role of the ‘special exercises for normalising the tension of muscles’. Once muscle tension has been normalised, other methods of stretching can be implemented safely and more effectively in accordance with your goals.

To be clear, there is nothing wrong with stretching, but we need to understand what we are trying to achieve, and what is the best tool for the job. If muscle tension is already excessive, pandiculation will serve you better than stretching. Once muscle tension has been normalised, you can begin to explore other methods of stretching again if you wish. However for most people, Somatics can provide you with the requisite mobility to be comfortable in your day to day activities.

If you would like to learn more about Somatics and how it can help you to improve your movement, relieve stress and reduce or eliminate your muscle pain, check out the Learn Somatics YouTube channel.

Photo by Alora Griffiths on Unsplash

*This post updated 16/12/2022.

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www.learnsomatics.ie

Habituation – How our movement habits can create our pain

How can our movement habits create pain and decrease our ability to move well?

Habituation is the simplest form of learning. It occurs through the constant repetition of a response. When the same bodily response occurs over and over again, its pattern is gradually “learned” at an unconscious level. Habituation is a slow, relentless adaptive act, which ingrains itself into the functional patterns of the central nervous system. (Thomas Hanna, Somatics 1998)

We get good at what we repeatedly do, that is how our brain learns, through repetition. We will get good at things we do intentionally AND things we do unintentionally. If we repeatedly stand in a certain way or walk in a certain way, eventually that way will become learned and automatic. When it becomes automatic we are no longer conscious of it. It becomes our ‘normal’.

The Green Light Reflex is the reflex that drives us forward into the world. It is an inherently positive reflex. Without it we would never have learned to crawl or walk. However, every time your phone rings, someone calls your name, a deadline looms, you rush to be on time, the bodily response is the same, your Green Light Reflex is triggered. All the muscles of the Green Light Reflex contracting, to ready you for action.

In modern society, most people have very busy lifestyles and are constantly under demand from their jobs, children, emails, phone calls, text messages, social activities, hobbies etc. This constant triggering of the Green Light Reflex, leads to habitually and chronically tightened back muscles in exactly the way described by Thomas Hanna in the quote above.

Your ‘normal’ becomes a learned state of contraction, always ready for action and unable to relax fully. You develop Sensory Motor Amnesia (SMA), forgetting how to release and relax all the musculature of the back of the body. A stiff, sore back and reduced ability to move freely becomes inevitable at this point.

The Red Light Reflex is the complete opposite of the Green Light Reflex. It is a withdrawal reflex, a tightening of all the front of the body in an attempt to make ourselves small and hideaway from fear or danger. Red Light is triggered by fear, danger or threat, .ie when we hear a loud noise, or someone yells ‘duck!’. It can equally be caused by spending too much time slumped in front of a laptop, tv, tablet or smartphone. Nowadays this seems to be a major cause of Red Light Reflex. Many hours with our heads pointed down, back rounded and our shoulders slumped forward gazing at our ever smaller screens (PCs > laptops > tablets > smartphones). If we spend a lot of time in this position, or under threat, we are essentially learning how to stay in that position. Belly tight, hip flexors tight, shoulders forward, head down. Again this state of learned contraction becomes our new ‘normal’. And while it is very useful for looking at gadgets or working at a screen, it is not so useful when we want to do something (anything) else. Eventually, you develop Sensory Motor Amnesia (SMA), forgetting how to release and relax all the musculature of the front of the body. A stiff, sore neck and shoulders and reduced ability to breathe deepy and move freely becomes inevitable at this point.

We can habituate any posture or movement pattern that we use regularly, whether it is helpful or not.

Think about it, do you always sit in the same chair in your living room? In the same position? It just feels comfortable right? Well that’s because you have unintentionally learned to sit in that way. It’s an example of habituation. Do you always carry your infant on the same side hip? Habituation. When you drive do you always sink into one side? Or put your elbow on the centre console? Habituation. When you stand do you always cross your arms? Or your legs? Or lean into one side? How do you walk? Always wear your bag on the same side? Again these are all habituations. One sided habits can lead to Trauma Reflex. Much of what we do each and every day is automatic and performed unconsciously. But some of these movement habits may be causing you to have pain due to the constant contraction of the muscles involved.

Becoming aware of our movement habits can help us to identify which ones may be causing us to have pain or reducing our ability to move well. Once identified, Somatic Exercises or Clinical Somatics Lessons can help us to release these habituated patterns of muscular contraction for less pain, more self awareness and more freedom of movement.

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www.learnsomatics.ie