7 Somatic Movements for Stress Relief

In today's hectic world, with the many demands of work, family, and social commitments, it's no surprise that many of us experience overwhelming stress! This might show up as tension, tightness, agitation, restlessness, anxiety; and these are all signals from our body that it needs it's own magic medicine of movement!

When our bodies hold on to the fight or flight response - a protective mechanism to help keep us safe from threats - it gets held as stored unprocessed energy which shows up as tension... since fight or flight is our body preparing for movement; movement is the medicine.

Its not surprise then that incorporating stress relieving somatic movements into my daily routine significantly eases my stress levels. Somatic movement is more than just exercise; it fosters a deeper connection with our bodies, guiding us towards relaxation and safety in the body. Here, I'm excited to share seven effective somatic movements that have transformed my approach to stress management. I hope your body will be as grateful as mine for the movement medicine!

1. Spinal Twists

Spinal twists aren't just fun - they also promote better circulation and digestion, while also relieving tension from the back, shoulders and hips. Spinal twists also can improve your spinal mobility as well as your circulation and digestion. The side to side movement also has a regulating effect on the nervous system, helping us to shift out of fight/flight or freeze.

• Stand with your feet a little wider than hip-width apart, let your arms hang loosely

• Start gently swinging your arms side to side to encourage a gentle twisting through the spine.

• Continue for 3-5 minutes.

2. Cat-Cow Stretch

The Cat-Cow stretch is a gentle yet effective way to relieve back tension.

Begin on all fours, keeping your hands aligned with your shoulders and knees beneath your hips. As you inhale, arch your back (cow position) by lifting your head and tailbone. Exhaling, round your spine (cat position) by tucking your chin and pelvis. Alternate between these two postures for one to two to five minutes. This simple flow improves spinal flexibility and circulation, making it a fantastic daily practice.

3. Shoulder Rolls

Shoulder rolls are a quick way to release tightness in the shoulders which often hold on due to their role in our fight or flight response.

Sitting or standing:

• as you inhale; lift your shoulders forwards and up toward your ears,

• as you exhale, then roll them back and down in a circular motion.

• Do this for eight to ten rolls before switching directions.

This movement can effectively alleviate tension from the shoulders and neck, areas that commonly hold stress. Shoulder rolls can also help improve our posture!

4. Window Wipe Knees

When we are stressed, we often feel like we want to run away from the situation (or people!) who are stressing us out! This is our flight response and it tends to impact our lower body - especially our hips as our big running power houses. That's why stress can be felt as tension and tightness in the hips. Window wiping the knees side to side is a calming way to relieve this tension, and it can also help to release the lower back too.

Lying down with your knees bent and your feet a little wider than hip width apart, flat on the floor, arms out wide or resting on your torso.

• As you exhale, gently lower both knees to one side

• inhale to lift them back to centre

• continue "window wiping" side to side for 3-5 minutes.

5. Neck Rolls

When our bodies feel safe and relaxed, our necks are loose and fluid - allowing us to turn towards what or who interests us and engage with the world. When we are stressed our necks can do the opposite and feel tight and stuck - reducing our mobility and feeling of connection.

Neck rolls are a relaxing way to help release stress held in he neck.

• Sitting or standing, begin by gently lowering your chin to your chest.

• as you inhale, gently roll your head to the left so your left ear moves towards your left shoulder

• as you exhale, roll back to centre - chin to chest.

• repeat on the right side.

• Repeat 8-10 times, paying close attention to the sensations and pausing with any sticky areas that feel like they need a longer stretch.

6. Swaying

Swaying gently side to side has a regulating effect on the nervous system - this is because it it uses soothing rhythm to engage both sides of the body - much like how we might have been soothed with rocking when we were babies.

Stand with your feet firmly planted a little wider than hip width apart, or sit with your spine self supported and sway your body from side to side. Allow your arms to hang, letting gravity guide your movements.

7. Shake out

Sometimes what our body needs is a little more vigorous. Have you ever noticed how frequently animals shake out their bodies? That's because they instinctively know how to let go of excess stress energy. If you're feeling agitated and finding it hard to relax, I highly recommend giving shaking a go (putting on Taylor Swift's 'Shake it off' also highly recommended!)

• Stand with your feet hip width apart with your arms by your side.

• start to shake and bounce your body, starting with the feet, legs, and working your way up to your hips, arms, hands, head and neck. Until your whole body is involved. Turn up the energy as vigorously as you feel comfortable with and then when you are ready bring it back down to a gently shake, sway and then stillness. Notice the sensations of energy movement in your body.

  
  

Embracing Somatic Movement Medicine for Stress Relief

Incorporating these somatic movements into your daily routine can lead to lasting stress relief and a renewed connection with your body. Remember to approach each movement with mindfulness and kindness. Whether you need to unwind after a busy day or seek peace in moments of chaos, these accessible practices offer simple yet effective ways to unwind.

I encourage you to explore lots of different somatic movements to uncover which ones resonate most with your body, so you can create an enjoyable and personalised somatic stress relief tool kit for yourself.

If you would like to explore more somatic movement with me, you might like my on-demand, donation-based somatic yoga library, which can be found here.