Che cos'è l'esercizio somatico? Esplorare la connessione mente-corpo

What are somatic exercises?

Somatic exercises are a mindful movement practice, designed to help you develop a deeper awareness of your body. Unlike conventional exercise, it emphasises internal bodily insight over external achievements.

Dr Clayton Skaggs, Licensed Chiropractor and CEO of the Central Institute for Human Performance, Missouri, USA explains that somatic exercises encourage slow, deliberate actions that help identify and release habitual tension to re-educate your nervous system.

Nelin Krull, Registered Physical Therapist, Toronto, Canada adds that somatic exercises focus on what you feel in your body as you experience it.

"'Somatic' refers to a mindful practice that encourages the cultivation of the mind-body connection," she says. "The philosophy behind somatics hinges on one simple idea - you need to feel things in order to heal them. Feeling, rather than thinking allows us to drop into our bodies and become more attuned to its needs."

Through slow, mindful movement, somatic exercise incorporates various techniques to enhance awareness of your body's internal signals. It typically requires minimal equipment, such as a comfortable mat or chair.

"Various styles - such as the Feldenkrais Method, Hanna Somatics, the Alexander Technique, and Body-Mind Centering - offer distinct approaches to enhancing movement awareness," he says. "Yet they all share the common goal of improving how you perceive and control your body."

Krull explains that the core of somatic exercise is learning to listen to your body as you move - acknowledging its messages with acceptance rather than judgement.

Tai Chi is one example of a somatic practice, which embodies the core principles of somatic movement.

"The actual exercise itself can be anything from lifting weights, to yoga, or just dancing in your kitchen to your favourite song," she describes. "There is a growing trend in the fitness world and on social media of doing somatic hip exercises or stretches to release trauma stored in your hips or for weight loss.

"At its foundation, the incorporation of mindfulness into these hip exercises is of huge benefit. However, in the spirit of honouring what your body needs, you can't force emotions to be released. Nor can you force weight to fall off of you."

Some people find that somatic exercises help them with certain health issues - such as long-term, stress and movement disorders.

Skaggs says: "They are often used to alleviate conditions such as long-term back pain, fibromyalgia, and tension headaches by encouraging a gentle release of physical tension and improving motor control."

"It is important to recognise that while many experience significant improvements, somatic exercises are most effective when combined with other therapeutic approaches," he says. "They should not be relied upon as a sole treatment.

"The most valuable aspects of somatic exercises are sensory and self awareness. The slower you move, the more you feel. The more you feel, the more you learn. The more you learn, the better you move."

People who practice somatic exercises may have a surge of heightened emotions either during or after a session. This emotional release is often a natural response as the body lets go of stored tension and reconnects with deeply held sensations or memories.

Krull explains that when trauma is stored in the body, the mind often subconsciously disconnects from those areas as a protective mechanism. This distancing redirects attention away from the physical regions where the trauma resides, creating a disconnection between mind and body.

"Somatics consciously brings attention to the area of your body you're working on, and this can bring about the emotions that were stored with that trauma," she says. "Emotions that maybe we weren't allowed to feel - or we weren't able to feel - at the time of the trauma can now have a channel to be released in a safe space."

Skaggs adds that these emotional responses are a positive part of your journey toward greater self-awareness and relaxation.

"Most first-person experiences through somatic practices are exciting as they start many patients and clients with an understanding of their issues," he describes. "Somatic exercise is a valuable asset for people to understand that they have control of their body and pain."

How often you practice somatic exercise depends on your individual needs, goals, and what feels right for your body.

Krull says: "When it comes to frequency, as long as you are not forcing anything, you are unlikely to do harm. Any program or protocol that specifies a regimen that doesn't feel right for your body, should be used with caution."

For some, somatic exercise is more than just a movement practice - it reflects a shift in how healthcare connects with the human body. By developing awareness and listening to your body, somatic practitioners believe that becoming more attuned can help manage and identify health issues such as long-term diseases and trauma by recognising subtle changes within the body.