Centre to Periphery

One of the core principles of Somatic Education is the emphasis on resolving SMA and regaining and maintaining proper control of the muscles of the centre of the body first. Good awareness and control of the central muscles of the spine, torso, shoulders and hips allow for free movement and optimum functioning of the arms, hands, legs, ankles, feet and the neck. When we look at the musculature involved in the Green Light, Red Light and Trauma Reflexes, we can see that they primarily affect the centre of the body.

Reflex Mapx3

The image above illustrates this clearly. Green Light Reflex affects all the muscles of spinal extension, plus the extensors of the hips and legs (glutes, hamstrings, calves etc.). All these muscles are found on the back of the body. Red Light Reflex affects the opposing muscles of spinal flexion on the front of the body (abdominals, pectorals etc). Trauma Reflex affects the muscle of lateral flexion and rotation of the spine (obliques, lats, quadratus lumborum etc.).

If we develop an habituation of any or all of these Three Reflexes, our ability to sense and move the centre of our body is diminished. When we can’t move our centre, our movement in general diminishes. Our spine cannot bend, cannot reach and cannot twist. This leads to problems in the extremities, as the shoulders, hips, knees and ankles have to compensate for the diminished movement potential in the centre of our bodies.

Could a painful knee be the result of an habituated Trauma Reflex? Or a tight neck and shoulders and an inability to reach both arms overhead stem from the Red Light Reflex? Or tight hamstrings and an inability to touch your toes due to  Green Light Reflex? These are just some examples of what can happen as a result of the Three Reflexes. It is worth remembering too that most people will present with all Three Reflexes to some degree. Habituation of these reflexes develops through stress, trauma, repetitive actions or lack of movement and leads to SMA, a reduced ability to move well and over time, muscle pain.

So what’s to be gained by eliminating SMA and learning how to relax and release all the muscles of the Three Reflexes?

First of all maintaining optimal freedom and control in the muscles of the spine allows the major nerve roots exiting and entering the spine to send information back and forth from brains to muscles uninhibited. If the spinal muscles are too tight or in spasm, they can compress the nerves and cause pain and dysfunction in the back and associated limb. Free, relaxed spinal muscles also allow all the individual vertebra to articulate individually. The end result of this is a spine that can flex, extend and rotate freely and comfortably without restriction.

Another benefit of freeing the centre of the body is effortless breathing. When the chest and abdominals are free and relaxed, breathing is uninhibited, the diaphragm, the rib cage and lungs within are free to expand without restriction.

When the muscles of the waist are released and fully controlled the ability to flex laterally (side bend) is restored. Suddenly you can reach to the top shelf with ease.

When the centre of the body is free you will be able to twist, bend, flex and extend like a child. This type of control and freedom can be easily maintained and endlessly improved upon with a simple, enjoyable daily Somatic practice. Learn Somatic Movements from the comfort of your own home. Sign up for an online class today. 

Or head on over to Learn Somatics on YouTube to start learning right now.

As always, thanks for reading.

www.learnsomatics.ie

What is ‘Good’ Posture?

Poor posture is the result of habituated dysfunctional patterns of involuntary contraction aka Sensory Motor Amnesia (SMA). Or, put more simply, excessive levels of involuntary muscular tension in one place or another that pull us out of shape and cause muscular imbalances. In fact, the Three Reflexes, Green Light, Red Light an Trauma, show up in our bodies as postural distortions.

Mannequin_Trauma_Reflexesx3
Poor posture as a result of habituated Green Light Reflex, Trauma Reflex and Red Light Reflex. Most people will have all three to some degree.

Excessive time spent sitting/driving/doing desk work can lead to SMA in relation to the muscles of the front of the body (Red Light Reflex). You lose the ability to lengthen these muscles to their true resting length. When these muscles are tight they round the shoulders forward, pull the chest, and in turn the head, down and forward into typical slumped posture.

Often, in a situation as illustrated above, the conventional view is that the muscles of the back of the body are ‘long and weak’ and the muscles of the front are ‘tight and short’. I would argue the tight side is not weak, it is perfectly strong, it is also fatigued. If you touch a tight muscle you will feel how it is very hard, that is because it is strongly contracted. The perceived ‘weakness’ is a result of the fatigue from being constantly contracted and constantly using energy. There is a difference between being weak and being fatigued. The strength of a muscle is dependant on its ability to contract fully and equally to relax fully. A muscle that never relaxes is always tired and so cannot do its job properly.

What about the muscles on the other side that are thought to be ‘long and weak’? The muscles on the opposing side, are longer yes, but again they are not weaker. They cannot contract fully because the opposing muscles are ‘stuck’ in contraction (SMA) as described above. Muscles always work in opposing pairs/groups. If the function of one pair/group is compromised it automatically compromises the function of the opposing pair/group. This is a clear example of Reciprocal Inhibition*. Proper co-ordination between the two muscle groups must be restored.

This distinction is very important. When we restore the ability to fully relax the ‘tight/short’ side (by eliminating the SMA through pandiculation), the ‘longer/weaker’ side is no longer inhibited and so it can contract fully again. This restores co-ordination and balance between the muscles. With this improved balance and co-ordination improved movement, comfort and posture is inevitable.

Good posture, relaxed and tall, is the absence of excessive muscular tension throughout the body and balance and co-ordination between opposing muscle groups. With good posture you will be able to move quickly if you need to, without excess muscle tension. It’s not about tightening muscles in order to stay standing upright.

Improved posture can be attained quickly and easily through Somatic Movements. They allow you to eliminate SMA and so remain in a fair state of relaxed balance. Poor posture cannot be ‘fixed’ by adding MORE tension to muscles that are incorrectly thought to be WEAK!

In Summary:

Poor Posture = unnecessary involuntary tension in the body causing imbalance.

Good posture = the absence of unnecessary involuntary tension in the body.

Think about it…

If you would like to learn how to eliminate SMA and improve your posture using simple Somatic Movements you can start right now over at Learn Somatics on YouTube. If you need some help check out my online learning options here.

As always, thanks for reading.

*Reciprocal Inhibition: contraction in a muscle is accompanied by a loss of tone or by relaxation in the antagonistic muscle.

www.learnsomatics.ie

What IS Somatic Education?

Somatic Education is a simple process of neuromuscular re-education that allows you to regain voluntary control of all the muscles of your body so that optimal muscle function and comfort can be restored, and then maintained, for the long term. When we have full control of our muscles, they will not cause pain. Only muscles that we have lost voluntary control over, and which are chronically tense (SMA) cause pain. Relaxed muscles do not ache.

Somatic Education is an education based approach to pain relief, wellness, health and mobility that honors the neurological fact that our brains have absolute control over our muscles. Any attempt to change the condition of, or optimize the functioning of, our muscles must involve our brain. If the brain is involved it means there is a learning component and true change only comes through learning. By learning new and more efficient ways to use our muscles we can make long term changes to our body, or should I say to our ‘Soma’ (our body experienced from within).

There are two ways to achieve this;

Hands-On Somatic Lessons
Clinical Somatic Education systematically addresses the Three Brain Reflexes (Green Light, Red Light, Trauma) over the course of 2-4 Lessons. The practitioner guides the client through some specific movement patterns and provides gentle hands on feedback to the client to help them to properly sense the various muscles involved. Once the client can sense or feel these muscles they can begin to regain control of them and in turn release and relax them back to their proper resting length. Clients are then taught a series of Somatic Movements that they can do themselves at home so they can maintain and refine this new muscular control and freedom.

Somatic Movements
These are a series of safe, simple floor based movement patterns that enable us to consciously recreate the Three Brain Reflexes (Green Light, Red Light, Trauma) so that we may consciously de-create them. The goal of the Exercises is to pandiculate into and out of the Reflexes eliminating SMA. This is akin to hitting ‘reset’ on our muscle function. When your PC or laptop is acting up, the first thing we do is usually to turn it off, and then turn it on again. This allows the sytem to reset or reboot. With Somatic Movement we are doing the same thing for our brain-muscle connection. The only difference being we do the opposite, we turn the muscle fully ON, and then slowly turn it fully OFF. This simple act resets or reboots our muscle function and control for freer, more comfortable muscles.

In the video below I demonstrate a Somatic Movement called the Back Lift. This movement is great for releasing and relaxing all the muscles of the back of the body and is one of the most fundamental Somatic Movements. This is one of my personal favorites, it will really set you up for a good nights sleep.

The Backlift is one of the most fundamental Somatic Movements

Summary:

  1. Somatic Education is NOT therapy.
  2. Hands-On Somatic Lessons involve learning how to recognise and release all the muscles involved in the Three Brain Reflexes (Green Light, Red Light, Trauma).
  3. Somatic Movements performed regularly allow you to be self correcting in the future for long term pain relief from tight stiff muscles.
  4. Somatics resets or reboots our muscle function and control for freer, more comfortable muscles and improved movment potential.

You can experience more Somatic Movements like the Back Lift for yourself right now at Learn Somatics on YouTube.

As always, thanks for reading.

www.learnsomatics.ie

Pandiculation: Movement Medicine

Pandiculation is the simplest way to restore muscle function and reduce  excess muscle tension, but what is it and how does it work?

Pandiculation is something we are all familiar with, even if we’ve never heard of it. A ‘yawn’ is a reflexive pandiculation, and something we have all done countless times. We normally think of a ‘yawn’ as a stretch but on closer inspection this is not the case. When we yawn we actually tighten or contract the muscles of our jaw, neck, upper back and often our arms and shoulders, we then slowly relax back to rest. So far from stretching when we yawn, we first contract and then slowly relax, and that is exactly what pandiculation involves.

If you would like to see some truly expert pandiculating, find yourself a cat. Cats possess incredible agility, phenomenal reflexes, can climb anything, turn on a six pence and contort themselves into some bizarre positions in order to clean themselves. They also pandiculate, a lot. Most animals in the wild will pandiculate somewhere in the order of 40-50 times a day. Whenever they wake from sleep they will automatically pandiculate. And why do they do this?

TO PREPARE THEIR NERVOUS SYSTEM AND THEIR MUSCLES FOR MOVEMENT!

Lion_PandaBig cat, big pandiculation.
This lion is pandiculating his back
and neck, not stretching his belly

That is the function of pandiculation, preparing the muscles for movement. Keep that in mind.

So with the ‘what?’ covered, let’s get into the ‘how?’. Pandiculation starts with a strong voluntary contraction/tightening of a muscle or group of muscles (this is a Motor output). This contraction/tightening of the muscles is sensed and measured by the sensory receptors within the muscles (muscle spindle fibres) and the tendons (golgi tendon organs). These sensory receptors send this new sensory information (input) from the muscles to the Sensory Cortex of the brain. Namely that the length of the muscle has reduced and the level of tension in the muscle has increased. This new input allows the Sensory Motor Cortex to ‘sense’ or become ‘aware of’ the muscle or muscles in question.

Once this has occured the next step is to slowly and carefully contract less… contract less… contract less all the way back to complete rest. By going slowly, we allow the Sensory Cortex time to sense the muscle lengthening and the reduction in the level of contraction/tension. When the contraction has been fully released we come to complete rest and pause. This pause is critically important as it again, allows the Sensory Cortex the time to sense that the muscle length and level of tension have changed.

By systematically pandiculating all the major muscle groups we can reduce the level of tension held involuntarily in the body at a given time. Essentially we are deliberately relaxing all our muscles. The result is improved movement, a reduction or elimination of muscle pain, improved co-ordination and proprioception and a deep sense of relaxation.

Remember muscles that are tight/contracting are working. Work requires energy. Unnecessary tightness/contraction is unnecessary work. It is a waste of energy. Your energy.

By pandiculating the muscles involved in the Three Brain Reflexes (Green Light, Red Light and Trauma) we can reset these patterns of contraction so that the muscles can be at rest, no longer distorting our posture, causing pain and draining our energy.

If you would like to Learn Somatics to pandiculate all the muscles of the body and improve your movement head on over to Learn Somatics on YouTube to get started today.

As always, thanks for reading.

www.learnsomatics.ie