8 Simple Somatic Stretches You Can Do to Release Tension

Do you ever notice tension built up in your body? Maybe your shoulders are at your ears, or your jaw feels clamped shut. With all the stress and demands of being a modern-day mom, I would be shocked if you said no. The good news is that you don’t need a complicated exercise routine or a gym membership to release this tension. In this post, I will walk you through eight simple somatic stretches you can do to melt your stress away in minutes. 

What are Somatic Stretches?

Somatic stretching is a form of mindful movement. These movements allow you to tap into your body’s wisdom, promoting more profound relaxation and relief. Somatic movements are all about the mind-body connection. While doing these movements, the goal is to do them in such a way that promotes discovery. You want to tap into what your body tells you with each stretch. Let your body guide you through your movement and teach you how to move. 

Benefits of Somatic Stretches? 

The benefits of somatic stretches reach far beyond stress and tension relief. These movements can also improve posture and alignment, improve flexibility, increase body awareness, and reduce pain. The best part about somatic stretches is that you can do them anywhere in a matter of minutes, so you don’t have to wait for a chance to get to the gym to experience these benefits. For a deep dive into these benefits, check out this blog post.

8 Somatic Stretches to Incorporate into Your Life: 

Whenever I feel tense, these are my go-to movements. Before you dive in, here are a few tips: 

• Move Mindfully – Listen to your body. There is no need to push yourself to a place you think you should be. If you can’t touch the ground in a forward fold, that is OKAY! There is no right or wrong way to do these movements. It is all about what your body needs. If you need a little support grab some yoga blocks!
• Take it Slow – Be intentional about your movements and move through them slowly.

• Connect your Breath to Your Movements – A slow, deep breathing pattern helps relax the body, increase oxygenation, and establish a mind-body connection. When you start to feel the stretch, breathe into that place.
• Body Scan – Conduct a mental scan of your body, paying attention to areas of tension, discomfort, or limited range of motion. Throughout the workout, constantly check how your body feels and adjust as needed.
• Create a zen space – grab your favorite yoga mat and your favorite cozy outfit, and diffuse your favorite relaxing essential oil.

Neck and Shoulder Release

Begin by sitting or standing tall with relaxed shoulders. Slowly tilt your left ear towards your left shoulder until you feel a gentle stretch on the opposite side of your neck. Hold for a few deep breaths, then repeat on the other side. If your body is calling for a deeper stretch, drop the arm opposite from the direction your head is tilted to your side and let your other arm gently guide your head closer to your ear. 

I love this stretch in the morning. It is such a great way to ease your body into the day! 

Spinal Twist

Lie down and gently bring your right knee towards your chest. Place your left hand on your right knee, and as you exhale, slowly guide your right knee across your body towards the left side. Allow your head to turn in the opposite direction. Hold for a few breaths, then switch sides. Ahhh, sweet relief! 

Forward Fold

Stand with your feet hip-width apart and slowly lower your upper body toward the ground, letting your upper body hang loose. Bend your knees as much as needed for a comfortable stretch. Feel the release in your hamstrings and spine. Take a few deep breaths and gradually rise back up.

Let your breath guide this movement. As you stretch your arms above your head, take a deep breath in and exhale deeply as you fold forward. 

Seated Side Stretch

Sit on the floor or a comfortable chair with your spine erect. Extend your left arm over your head and reach toward the right side, feeling a gentle stretch through the left side of your torso. Breathe deeply into the stretch and elongate your spine. Repeat on the opposite side.

Quad Stretch

Stand tall and bring your right foot up towards your glute by bending your knee. Reach back with your right hand and grab your foot or ankle. Gently pull your foot towards your glute, feeling a stretch in the front of your thigh. Maintain your balance and hold the stretch for a few breaths. Repeat with the left leg.

Try to close your eyes as you get more comfortable with your balance. Feel this stretch profoundly and let the tension release. 

Child’s Pose

The best pose, am I right? If you were to come to my house, you would probably find me in a child’s pose. 

Kneel on the floor and sit back on your heels. Slowly lower your chest towards your thighs, extending your arms out in front of you. Rest your forehead on the floor or a cushion, relaxing your entire body. Breathe deeply into your back, allowing tension to melt away.

Notice where you feel the tension. Is it in your back and shoulders? Try to reach your arms as far as you comfortably can. Is it in your hips? Send your breath to your hips and guide your hips closer to the ground. This pose should be relaxing. There is no need to go deeper than what your body calls for. These are just tips if you need a little extra stretch. 

Hip Opener

Our hips store so much of our stress, tension, and trauma. They also bear a lot of weight and pressure throughout the day, so let’s show them a little TLC with an excellent hip opener.

 Sit on the edge of a sturdy chair with your left ankle resting on your right knee. Gradually lean forward, maintaining a straight back, until you feel a gentle stretch in your left hip. Breathe deeply and hold for a few breaths. Switch legs and repeat on the other side.

Pro tip: Try a hip-opening stretch when struggling with a creative block! Our hips are the center of creativity. When they are closed off, our creative energy can’t flow freely. 

Standing Side Stretch

Stand with your feet hip-width apart and interlace your fingers overhead, turning your palms up. As you inhale, extend your arms up towards the ceiling, and on the exhale, gently lean your body towards the right side, feeling a stretch along your left side. Take a few breaths, then repeat on the opposite side.

Incorporating these simple somatic stretches into your daily routine will promote relaxation, release tension, and bring your body and mind a greater sense of well-being. Remember to always listen to your body and move slowly and mindfully. Allow these stretches to become moments of self-care, providing a much-needed break from the demands of daily life. Embrace the transformative power of somatic stretching and find your way to a more peaceful and balanced state of being.