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

You Are Not a Mind and a Body

I often use the following diagram to help explain the concept of the ‘Soma’. I have found it to be a useful way to elaborate on this idea. In his book Somatics, Thomas Hanna defined ‘Soma’ as ‘the body experienced from within’. That is, your first-person internalised experience of yourself.

So let’s say the circle above represents your physical body and all its associated physical sensations. Hunger, thirst, hot, cold, pleasure, pain, tension, fatigue, and so on. These sensations are constantly changing. So we include arrows on the circle to reflect this ever changing flow of sensations

Now we add a second circle to represent your mind or mental faculties. All your thought processes essentially. We add an arrow to this circle to indicate that thoughts and mental activity are also always in flux, changing, flowing.

And we add a third overlapping circle. This overlapping circle represents your emotional world, your moods and feelings. Again these are transient, fleeting ever changing, so we add the arrow.

Traditionally in western culture we tend to look at these facets of ourselves as somewhat separate from each other. Mental health as distinct from physical health etc. But the reality is…

…you exist right in the middle where all these elements converge and overlap. That is the point from where we live out our first-person experience of ourselves. The ‘Soma’;And what is it that we experience? The constant flow of ever changing physical sensations, mental activity, thoughts and emotions. All three aspects of our experience are overlapping and concurrent, and they all have direct influence over each other. The following would be a closer visual representation of what we experience…

The divisions between our physical, mental and emotional experience becoming far more indistinct.

Our thoughts influence our emotions and in turn our physical body – mind racing, feeling anxious and tense.
Our emotions influence our physical body and in turn our thoughts – one can be physically sick with worry/fear/apprehension.
Our physical body influences our emotions and in turn our thoughts.- angry and frustrated by chronic muscular pain.

Because they can all influence each other we can use one to make a change to another. Like using exercise to improve mental health, or breathing exercises to calm our emotions and quiet our mind.

But it is not so much that these elements influence each other, rather that they are different elements of the same thing as illustrated by the diagram. Looked at it in this way we begin to realise that there is no such thing as a mental state that is distinct from a physical or emotional state. There are really only unified states of being that encompass all facets of our experience; mental, emotional and physical. ‘Somatic’ states if you will.

To ‘experience your body from within’ is to experience all these facets of yourself, simultaneously, in real time, like we all do, all day every day.

So what is the relevance of all this?

Of the three elements, mental, emotional, and physical, the easiest one to manipulate is actually the physical, because we have, or can very quickly develop, direct control our our muscular system. This is where a Somatic movement practice comes in. By learning how to regulate your own muscle tension and increase your awareness of your physical body, you are also learning how to regulate an increase your awareness of your thoughts and emotions. Because as we have discovered, they are all just different elements of your ‘Soma’, your direct first-person experience of your own process. When regulating the ‘physical’, what you are actually doing is regulating your physical, mental and emotional, your unified state of being.

When you can release the muscular tension that accumulates in the physical body, you are also releasing the associated thoughts and emotional states that are bound up in the physical state. Because it’s all the one process. You are not a mind and a body, you are a constantly moving, changing, evolving, growing, self-aware process. You are a body, experienced from within. You are a ‘Soma’.

If any of these ideas resonate with you and you think you’d like to learn more about Somatics, I’d love to hear from you! Feel free to get in touch. You can contact me here and you can find my online Somatic movement classes and 1-1 options here.

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 caused by 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!

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.

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 found this post helpful, please share it with anyone you think may benefit. Thanks!

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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 practicing Somatics rather than a goal.

You can now learn Somatics with me from the comfort of your own home. Check out my online learning options here.

www.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.

~

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 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

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

~

www.learnsomatics.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!

~

www.learnsomatics.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 gaseous 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 nor 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?

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

~

www.learnsomatics.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.

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

~

www.learnsomatics.ie

Somatic Education – 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 cortical* control of those muscles, and then slowly relaxing them under control. This simple act of pandiculating reduces the resting level of tension in the muscles for better movement, reduced pain and improved comfort.

Here is an example of a simple Somatic Exercise 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 to the video.

Arch & Flatten with Laura Gates – www.fullmovementpotential.com

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

Flower with Martha Peterson – www.essentialsomatics.com

As you can see from the videos, Somatic Exercises are performed, slowly and gently with the intention of something like a yawn. Try these out and leave a comment on your experience. I am currently developing my own instructional  Somatic Exercise videos and an eBook which I hope to have available in the new year. If these are something you would be interested in leave a comment below this post.

In the meantime here are some links to Somatics resources around the web. You can find more videos from each of these Somatic Practitioners on Youtube and Vimeo.

Martha Peterson – www.essentialsomatics.com

Laura Gates – www.fullmovementpotential.com

Lawrence Gold – http://lawrencegoldsomatics.blogspot.ie/

Susan Koenig – https://www.youtube.com/user/somaticsforyou

 

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

 

Somatics Exercises instructional DVDs and CDs

Essential Somatics
Fantastic instructional DVDs and CDs from Martha Peterson

Somatics Educational Resources
(about half way down linked page under the heading AUDIO). These are Somatic Movement Classes guide by the late Thomas Hanna, the man who developed this work. Highly recommended.

Lawrence Gold
Comprehensive Somatics instructional CDs and DVDs for a wide range of issues.

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

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www.learnsomatics.ie