Here's Why Somatic Exercises Can Change Your Mental Health

Welcome to a journey of discovering the profound connection between somatic stretching and mental health. In our fast-paced world, stress has become an all-too-common companion. But did you know that stress isn't just a mental burden? It can also manifest physically, particularly in our hips and lower back. Today, we will explore the powerful role of somatic stretching in releasing stress and enhancing overall wellbeing, focusing on the psoas muscle and its critical engagement during our stress response.

Understanding Somatic Stretching

Somatic stretching is more than just a physical exercise. It is a mindful practice that connects body awareness with movement, helping to release tension and improve flexibility. Unlike traditional stretching, which often focuses on lengthening muscles, somatic stretching emphasizes the quality of movement and the sensory experience of stretching.

This approach can help uncover and release deep-seated stress and trauma stored in the body. By tuning into our bodies and moving with intention, we can promote a state of relaxation and balance, ultimately benefiting our mental health.

The Psoas: Your Body's Primary Stress Muscle

The psoas muscle, often referred to as the "fight or flight" muscle, is a crucial component in our body's stress response. Running from the lower spine through the pelvis to the femur, the psoas is deeply connected to our core stability and posture. Each time we experience stress, whether due to an immediate threat or chronic tension, the psoas engages, preparing our body to either confront the danger or flee from it.

However, in today's world, we rarely need to run from predators. Instead, we face ongoing stressors like work pressure, financial worries, and emotional conflicts. This constant activation can lead to a chronically tight psoas, contributing to lower back pain, hip discomfort, and even digestive issues.

Holding Stress in Our Hips

The hips are often called the body's emotional junk drawer. Many of us hold unresolved emotions, stress, and trauma in our hips without even realizing it. This is why you might feel inexplicably tense or achy in your hip area, especially after a stressful day.

When we don't address this stored tension, it can lead to physical discomfort and emotional distress. Somatic stretching offers a pathway to release this stored stress, providing both physical relief and emotional clarity.

Releasing Stress Through Somatic Stretching

Engaging in somatic stretching can help release the stress and tension held in the psoas and hips. Here are some practical steps and techniques to get started:

1. Mindful Breathing

Begin each stretching session with deep, mindful breathing. Inhale deeply through your nose, allowing your abdomen to expand, and exhale slowly through your mouth. This practice activates the parasympathetic nervous system, promoting relaxation and preparing your body for movement.

2. Psoas Release Stretch

Lie on your back with your knees bent and feet flat on the floor. Gently draw one knee towards your chest, holding it with both hands. Allow the opposite leg to extend slowly on the floor. Focus on relaxing your lower back and feeling the stretch in your psoas. Hold for several deep breaths before switching sides.

3. Hip Flexor Stretch

Kneel on one knee, with the other foot in front, forming a 90-degree angle with your front knee. Gently press your hips forward, feeling a stretch in the front of your hip and thigh. Keep your back straight and engage your core for stability. Hold for several breaths and switch sides.

4. Cat-Cow Pose

This gentle yoga pose helps to release tension in the entire spine, including the lower back and hips. Start on your hands and knees, with wrists aligned under shoulders and knees under hips. Inhale, arch your back, and lift your head (Cow Pose). Exhale, round your spine, and tuck your chin towards your chest (Cat Pose). Repeat for several breaths, moving slowly and mindfully.

5. Seated Forward Fold

Sit on the floor with your legs extended in front of you. Inhale and lengthen your spine, then exhale as you hinge forward from your hips, reaching towards your feet. Keep your back straight and only go as far as comfortable. This stretch helps to release the lower back and hips.

Embrace a Holistic Approach to Healing

Incorporating somatic stretching into your routine is just one part of a holistic approach to mental health and wellbeing. Here are additional strategies to support your journey:

1. Regular Physical Activity

Engage in regular exercise to keep your body and mind healthy. Activities like walking, swimming, or dancing can help reduce stress and improve mood.

2. Mindfulness and Meditation

Practicing mindfulness and meditation can help you stay present and reduce stress. Set aside time each day to meditate, focusing on your breath and observing your thoughts without judgment.

3. Balanced Nutrition

Fuel your body with a balanced diet rich in whole foods, including plenty of fruits, vegetables, lean proteins, and healthy fats. Proper nutrition supports overall health and can positively impact your mood. Mental health and gut-health go hand in hand, when we support one, it supports the other.

4. Quality Sleep

Prioritize quality sleep by establishing a consistent bedtime routine and creating a restful sleep environment. Aim for 7-9 hours of sleep per night to allow your body to recharge. Check out my blog of the impact sleep has on your mental health.

Remember, the journey to mental and physical wellbeing is a personal and ongoing process. By incorporating somatic stretching and other holistic practices into your daily routine, you can train your body to heal and grow. Embrace this fresh way of living, knowing that each mindful step you take brings you closer to a brighter, more vibrant existence.

Embrace the power of somatic stretching and discover the profound impact it can have on your mental health. By releasing stress stored in the body and adopting a holistic approach to wellbeing, you can create a life filled with balance, peace, and joy. Start your journey today, and feel the transformative benefits of somatic stretching in your everyday life.