This shoulder movement reaching to the top shelf feels great and is fun to do. 'On the go' practice resonated with me and I am doing this and other movements as 'on the go' practice. I like the way you teach. Thanks for creating these practices for all of us to learn from.
Hello Martha. i just tried your Reach to the Top Shelf. I've just discovered Somatics and I love the idea. I've had upper back pain right side only for over 15 years. Essentially my back goes into painful spasm and sometimes the pain goes down the right side of my back and into my butt. What other exercises do you recommend for this. i see all your videos but need to know where to start. I'll try the 1 hour Gentle Somatic Practice for a pain free life but would like some more directions on where to begin with your videos.
It sounds like your back muscles are very tight. If you get the "basics" Pain Relief Through Movement download, just learn a few movements at a time. Don't do the entire download all in one. It's simply too much! Learn the first 3 movements or so and once they feel comfortable then move on. That download has a LOT of movements on it. Because I can't see you move and don't know your history, I can't determine exactly what you need, though I can safely say that you need to release the tension in the front, back, and sides of your body right to left. In the process of doing that you may discover imbalances you didn't realize you had and ways of moving you didn't realize you could do. It sounds like you have a combination of stress reflexes creating tension down one side of your body (trauma reflex). There is a lot you can do about it for yourself but it's best to get good guidance. I also recommend, as I do to everyone, to do one or a few of these things: 1. Work with a certified practitioner one on one and begin to discover what YOUR body needs and what patterns you're stuck in. 2. Go to an online or in person class with a skilled practitioner near you. I've been teaching online classes for the past 3 years and it's amazing what people learn. 3. Attend an in-person Fundamentals Course. essentialsomatics.com/essential-somatics-fundamentals-course/ I am teaching this course in Australia in November and in Reno, NV in December. Learning in person is the most powerful way to begin to learn this practice and get feedback, assessment, and guidance from a skilled teacher. 4. Buy my book, read it, and start learning the movements one by one (slowly!). I hope this helps.
My advice is to make sure that you've been seen by a doctor and you are cleared for movement. Then work one on one with a skilled Clinical Somatic Educator. You can find one on the Essential Somatics Find a Practitioner page. Injuries cause us to contract and protect the muscles in the center (front, sides, back). It's our brain that's doing this and our muscles can get stuck at the level fo the nervous system. This is sensory motor amnesia and it happens in your brain. My suspicion is that you probably have a trauma reflex going on and that shows up as one side of the body much tighter than the other - an imbalance in the center. That being said, I can't advise anyone online as it's best to be properly assessed so that one can see you move and get your history. You see, your brain LEARNED to hold you tightly in response to that injury; it must LEARN to release the muscles so you can find neutral again. The best and most effective way is working with a good, skilled teacher.
@@EssentialSomatics thanks alot for your reply , you are absolutely right trauma refex is exists, im managing it through different kinds of techniques, unfortunately somatics training not available in my country the joint is clear stable with full range of motion with full muscle power for all the gelder acting muscle, problem is joint capsules have more laxity anterior aspect preventing good joint articulation during motion or in resting position, so it mean that muscles tone is needed to insure articulation.
great topic Martha. I was just wondering if you can clarify one thing. Is the back leg thats on the the balls, of the feet, Externally Rotated (and abducted) or Internally Rotated (and adducted)? Also is the front leg opposite in rotation to what the back leg is?
Don't think about rotation. Just stand, slowly reach and notice what you do. Imagine you were reaching for a dish in the top cupboard. How would that feel in your body?
Can this be used for scoliosis? I am a yoga teacher and one of my students has it, so I think this is a nice movement for stretching the both sides equally. What is your opinion? Thank you in advance ❤
there are so many wonderful movements that help relieve the muscular pain of scoliosis. This is definitely one of them! I also recommend that you take your learning that step further and attend a Fundamentals Immersion course in which you can immerse yourself in the concepts, principles, and movements of Essential Somatics. Then find a skilled Certified Clinical Somatic Educator (on the Find a Practitioner page of the Essential Somatics website) and get some clinical Somatics sessions. Your student with scoliosis would benefit from working one on one with a CSE as well. There's no end to learning.
Hi. Ballet teacher here, For scoliosis I'd be more inclined to do floor exercises, so that as much of the body weight as possible is supported by the floor and minimum pressure possible is on the spine. Or to do this one while seated.
so if i substitute my stretches with a somatic movement pandiculation instead, then there’s no need to ever do traditional stretching or foam rolling and releasing will balls etc?
Yes, exactly. I used to use "gizmos" like foam rollers and tennis balls to try and release tight muscles, but I no longer have use for them since I've been pandiculating. When you pandiculate you address full body patterns of movement. Why? Because our brain organizes us as a system. Turn your stretches into a pandiculation and you are less likely to evoke the stretch reflex and hurt yourself.
Hello Martha, I've been diagnosed with lower lumbar stenosis. I've been practicing some somatic exercises for the past 2 months now and I'm feeling better. Can this exercise also be down lying down on your back too because it feels just as good too? I can also tell you that since I've started somatic exercises it's been the most beneficial and productive for me in all of the past year of physio. I'm finding that physio is becoming more manageable and much less stressful because of the way somatics help you become mentally tuned to your body. Thx, Ross.
Yes, this movement can be done lying down; it's called the Human X and it's one of our basic movements. I'm thrilled that you're feeling better and noticing the difference in how you become more mentally (not just physically) attuned to your internal experience of yourself. If you've got stenosis I would strongly encourage you to work one on one with a skilled Clinical Somatic Educator who can do clinical sessions with you. The movements you learn here on UA-cam serve to support the profound changes you can make in a one to one clinical session of hands-on pandiculation. We have clinically trained practitioner worldwide. Check out our Find a Practitioner page on the Essential Somatics website.
Hi Martha I like to tell you that I really like your videos. I'm very flexible, not overweighted and I have a very good sense for my body....but I have a real leg difference of 1.4cm since ever.....never any problems... The problems startet about 7 years ago. I had some injuries and accidents in my childhood and operations (vens )some years ago on my left side and I worked too hard with the wrong posture what I m realising now... whatever I do nothing really helps....I also go for a swim regularly...not at the moment....Corona!!! I don't want to change my shoes i.e underlying my short leg after so many years without and the recommendations from the "experts" to this topic are very confusing.... I have seen your video iliotibial... this part of my body is such a problem, i.e. my whole left side....I'm also very tall and have very small and delicate feeds...what does not really help...! I love to dance , what I'm still able to do ( not always) and going for walks, I really like to use my body, but I'm so restricted....do you have any other tips or recommendations for me? Thank you so much for your excellent videos!!! 🙏😘 I believe that the body can heal itself.....
If one side of your body is tighter than the other suspect that you have a trauma reflex going on in your body (watch The Three Stress Reflexes video on this channel and notice for yourself which reflexes you're stuck in). There's a lot you can do, so I'll give the same advice I give to everyone. I can't see your movement or how you stand, walk, or do anything else - so come to class and start to learn online. You will notice a marked difference in a short amount of time. Or do a series of one to one sessions with me. Check out the Essential Somatics website for details about sessions and classes. The body can definitely heal itself. You just need a good teacher...
Thanks I like this but I am having a conflict of sensory motor amnesia so need to check a few details with yourself. When you mention reaching up to a shelf, you end up standing on the ball of the foot on the opposite leg; does this also mean that you should be on the ball of the foot of the same-side leg or should it be on the heel? Also on the foot that you are on the ball of the foot, should the knee be bent or straight? what about the foot that you are on the heel, should that be bent or straight?
Thanks for the question, Ken. You're observing correctly: roll up on the ball of the opposite foot as you reach. Look at what I'm doing closely - and imitate exactly what I'm doing. Then, do what is most effective for learning: close your eyes and feel what I'm guiding you to do. Listen to me guide you through it: lengthen one side of your waist/torso as the other side shortens. Keep both legs straight and allow the movement to come from the center. Just like a child reaching up on a counter for something, sense what allows you to do this movement most easily. I hope this helps!
@@EssentialSomatics Thanks you Martha. I will take your words on board and try again but honestly I dont think I was doing it correctly before as I was, for some reason, going onto the heel of that back foot that I should have been instead on the ball. With eye's closed the movement does feel easier to perceive the correct foot points and on the foot that I am on the heel (front foot) I actually feel a lift on one side as the leg straightens all the way from the heel to the middle of the buttock; quite enlightening actually that you know when to stop reaching as you feel that front leg straighten which signals that you can stop overreaching and thus prevent any potential injuries.
@@kenbaggs2075 You can tell when you've hit the end of your reach when you sense the lengthening of the waist muscles and back right up into the shoulder. The less tension you have in the center of your body the easier it will be to reach. Enjoy your practice!
What is your suggestion for frozen shoulder? I can’t lift it at all to do these exercises. Extreme pain, no range of motion. No trauma/injury/cause. Just froze out of nowhere.
Hi Again,... it was this somatic that convinced me that I had to contact you about tongue somatics. Particularly 'tongue twist'. We do many variations of your reach... we actually calll it 'Martha's Reach' :). But have you ever tried this WITH tongue twist? I think it will really surprise you. So what's the problem? Basically both reach and tongue twist are so very very different for autistics... you know how autistics can't tie their shoes? well that is a reach. If you want, try tying your shoes, but with tongue twist applied. You will find this interesting.... where as an autistic will find this somewhat impossible. But it can be leaned even by them (I'm an example) with just becoming consciously aware that our starting point on tongue twist is WAY below that of neurotypicals. Somatics has the thoughtfulness to do this properly, whereas in yoga, it would end up being reckless... btw, I have no interest in being an instructor, I just wanted to be able to get back to working concrete, which Somaitcs and Yoga has enabled me to do. Thanks Again.
This shoulder movement reaching to the top shelf feels great and is fun to do. 'On the go' practice resonated with me and I am doing this and other movements as 'on the go' practice. I like the way you teach. Thanks for creating these practices for all of us to learn from.
You're so very welcome! I want people to have something they can do for themselves, so I'm really pleased that this is helping you.
I love these "on the go" practices - I can do them throughout the day...hugely beneficial for the body....thanks so much
You're so welcome! I'm glad that these practices are helping you move more freely through your day.
Excellent advice thank you
You're very welcome!
Love this
Hello Martha. i just tried your Reach to the Top Shelf. I've just discovered Somatics and I love the idea. I've had upper back pain right side only for over 15 years. Essentially my back goes into painful spasm and sometimes the pain goes down the right side of my back and into my butt. What other exercises do you recommend for this. i see all your videos but need to know where to start. I'll try the 1 hour Gentle Somatic Practice for a pain free life but would like some more directions on where to begin with your videos.
It sounds like your back muscles are very tight. If you get the "basics" Pain Relief Through Movement download, just learn a few movements at a time. Don't do the entire download all in one. It's simply too much! Learn the first 3 movements or so and once they feel comfortable then move on. That download has a LOT of movements on it.
Because I can't see you move and don't know your history, I can't determine exactly what you need, though I can safely say that you need to release the tension in the front, back, and sides of your body right to left. In the process of doing that you may discover imbalances you didn't realize you had and ways of moving you didn't realize you could do.
It sounds like you have a combination of stress reflexes creating tension down one side of your body (trauma reflex). There is a lot you can do about it for yourself but it's best to get good guidance.
I also recommend, as I do to everyone, to do one or a few of these things:
1. Work with a certified practitioner one on one and begin to discover what YOUR body needs and what patterns you're stuck in.
2. Go to an online or in person class with a skilled practitioner near you. I've been teaching online classes for the past 3 years and it's amazing what people learn.
3. Attend an in-person Fundamentals Course. essentialsomatics.com/essential-somatics-fundamentals-course/
I am teaching this course in Australia in November and in Reno, NV in December. Learning in person is the most powerful way to begin to learn this practice and get feedback, assessment, and guidance from a skilled teacher.
4. Buy my book, read it, and start learning the movements one by one (slowly!).
I hope this helps.
What is your advice for glenohumeral joint centralization, after anterior glenhumeral dislocation (very old injury).thanks alot
My advice is to make sure that you've been seen by a doctor and you are cleared for movement. Then work one on one with a skilled Clinical Somatic Educator. You can find one on the Essential Somatics Find a Practitioner page. Injuries cause us to contract and protect the muscles in the center (front, sides, back). It's our brain that's doing this and our muscles can get stuck at the level fo the nervous system. This is sensory motor amnesia and it happens in your brain. My suspicion is that you probably have a trauma reflex going on and that shows up as one side of the body much tighter than the other - an imbalance in the center. That being said, I can't advise anyone online as it's best to be properly assessed so that one can see you move and get your history. You see, your brain LEARNED to hold you tightly in response to that injury; it must LEARN to release the muscles so you can find neutral again. The best and most effective way is working with a good, skilled teacher.
@@EssentialSomatics thanks alot for your reply , you are absolutely right trauma refex is exists, im managing it through different kinds of techniques, unfortunately somatics training not available in my country the joint is clear stable with full range of motion with full muscle power for all the gelder acting muscle, problem is joint capsules have more laxity anterior aspect preventing good joint articulation during motion or in resting position, so it mean that muscles tone is needed to insure articulation.
great topic Martha. I was just wondering if you can clarify one thing. Is the back leg thats on the the balls, of the feet, Externally Rotated (and abducted) or Internally Rotated (and adducted)?
Also is the front leg opposite in rotation to what the back leg is?
Don't think about rotation. Just stand, slowly reach and notice what you do. Imagine you were reaching for a dish in the top cupboard. How would that feel in your body?
Can this be used for scoliosis? I am a yoga teacher and one of my students has it, so I think this is a nice movement for stretching the both sides equally. What is your opinion? Thank you in advance ❤
I was wondering this too. I have a scoliosis and my waist gets tight because my pelvis goes out of alignment (the muscles shorten on one side).
there are so many wonderful movements that help relieve the muscular pain of scoliosis. This is definitely one of them! I also recommend that you take your learning that step further and attend a Fundamentals Immersion course in which you can immerse yourself in the concepts, principles, and movements of Essential Somatics. Then find a skilled Certified Clinical Somatic Educator (on the Find a Practitioner page of the Essential Somatics website) and get some clinical Somatics sessions. Your student with scoliosis would benefit from working one on one with a CSE as well. There's no end to learning.
Hi. Ballet teacher here, For scoliosis I'd be more inclined to do floor exercises, so that as much of the body weight as possible is supported by the floor and minimum pressure possible is on the spine. Or to do this one while seated.
Thanks alot, this is effective treatment.
Thanks so much!
so if i substitute my stretches with a somatic movement pandiculation instead, then there’s no need to ever do traditional stretching or foam rolling and releasing will balls etc?
Yes, exactly. I used to use "gizmos" like foam rollers and tennis balls to try and release tight muscles, but I no longer have use for them since I've been pandiculating. When you pandiculate you address full body patterns of movement. Why? Because our brain organizes us as a system. Turn your stretches into a pandiculation and you are less likely to evoke the stretch reflex and hurt yourself.
Hello Martha, I've been diagnosed with lower lumbar stenosis. I've been practicing some somatic exercises for the past 2 months now and I'm feeling better. Can this exercise also be down lying down on your back too because it feels just as good too? I can also tell you that since I've started somatic exercises it's been the most beneficial and productive for me in all of the past year of physio. I'm finding that physio is becoming more manageable and much less stressful because of the way somatics help you become mentally tuned to your body. Thx, Ross.
Yes, this movement can be done lying down; it's called the Human X and it's one of our basic movements. I'm thrilled that you're feeling better and noticing the difference in how you become more mentally (not just physically) attuned to your internal experience of yourself.
If you've got stenosis I would strongly encourage you to work one on one with a skilled Clinical Somatic Educator who can do clinical sessions with you. The movements you learn here on UA-cam serve to support the profound changes you can make in a one to one clinical session of hands-on pandiculation. We have clinically trained practitioner worldwide. Check out our Find a Practitioner page on the Essential Somatics website.
Hi Martha
I like to tell you that I really like your videos. I'm very flexible, not overweighted and I have a very good sense for my body....but I have a real leg difference of 1.4cm since ever.....never any problems...
The problems startet about 7 years ago.
I had some injuries and accidents in my childhood and operations (vens )some years ago on my left side and I worked too hard with the wrong posture what I m realising now... whatever I do nothing really helps....I also go for a swim regularly...not at the moment....Corona!!!
I don't want to change my shoes i.e underlying my short leg after so many years without and the recommendations from the "experts" to this topic are very confusing....
I have seen your video iliotibial... this part of my body is such a problem, i.e. my whole left side....I'm also very tall and have very small and delicate feeds...what does not really help...! I love to dance , what I'm still able to do ( not always) and going for walks, I really like to use my body, but I'm so restricted....do you have any other tips or recommendations for me?
Thank you so much for your excellent videos!!! 🙏😘 I believe that the body can heal itself.....
If one side of your body is tighter than the other suspect that you have a trauma reflex going on in your body (watch The Three Stress Reflexes video on this channel and notice for yourself which reflexes you're stuck in). There's a lot you can do, so I'll give the same advice I give to everyone. I can't see your movement or how you stand, walk, or do anything else - so come to class and start to learn online. You will notice a marked difference in a short amount of time. Or do a series of one to one sessions with me. Check out the Essential Somatics website for details about sessions and classes. The body can definitely heal itself. You just need a good teacher...
@@EssentialSomatics thank you so much for your reply!! I very much appreciate it...I will watch out!.....
@@brigittetye4427 You're very welcome!
Thanks I like this but I am having a conflict of sensory motor amnesia so need to check a few details with yourself.
When you mention reaching up to a shelf, you end up standing on the ball of the foot on the opposite leg; does this also mean that you should be on the ball of the foot of the same-side leg or should it be on the heel?
Also on the foot that you are on the ball of the foot, should the knee be bent or straight? what about the foot that you are on the heel, should that be bent or straight?
Thanks for the question, Ken. You're observing correctly: roll up on the ball of the opposite foot as you reach. Look at what I'm doing closely - and imitate exactly what I'm doing. Then, do what is most effective for learning: close your eyes and feel what I'm guiding you to do. Listen to me guide you through it: lengthen one side of your waist/torso as the other side shortens. Keep both legs straight and allow the movement to come from the center. Just like a child reaching up on a counter for something, sense what allows you to do this movement most easily. I hope this helps!
@@EssentialSomatics Thanks you Martha. I will take your words on board and try again but honestly I dont think I was doing it correctly before as I was, for some reason, going onto the heel of that back foot that I should have been instead on the ball.
With eye's closed the movement does feel easier to perceive the correct foot points and on the foot that I am on the heel (front foot) I actually feel a lift on one side as the leg straightens all the way from the heel to the middle of the buttock; quite enlightening actually that you know when to stop reaching as you feel that front leg straighten which signals that you can stop overreaching and thus prevent any potential injuries.
@@kenbaggs2075 You can tell when you've hit the end of your reach when you sense the lengthening of the waist muscles and back right up into the shoulder. The less tension you have in the center of your body the easier it will be to reach. Enjoy your practice!
What is your suggestion for frozen shoulder? I can’t lift it at all to do these exercises. Extreme pain, no range of motion. No trauma/injury/cause. Just froze out of nowhere.
37 year old female. Thanks, Laura
❤
I'm so glad you're enjoying this movement.
Hi Again,... it was this somatic that convinced me that I had to contact you about tongue somatics. Particularly 'tongue twist'. We do many variations of your reach... we actually calll it 'Martha's Reach' :). But have you ever tried this WITH tongue twist? I think it will really surprise you. So what's the problem? Basically both reach and tongue twist are so very very different for autistics... you know how autistics can't tie their shoes? well that is a reach. If you want, try tying your shoes, but with tongue twist applied. You will find this interesting.... where as an autistic will find this somewhat impossible. But it can be leaned even by them (I'm an example) with just becoming consciously aware that our starting point on tongue twist is WAY below that of neurotypicals. Somatics has the thoughtfulness to do this properly, whereas in yoga, it would end up being reckless... btw, I have no interest in being an instructor, I just wanted to be able to get back to working concrete, which Somaitcs and Yoga has enabled me to do. Thanks Again.
What you're talking about is quite different from what we teach in Clinical Somatics. I'm glad that it's helped you, however.