5 Somatic Exercises to Relieve Tension in Your Body

Modern lifestyles — long hours at desks, endless scrolling, and chronic stress — often leave our bodies tense and stiff without us even realizing it. This stored muscle tension, also called sensory-motor amnesia, builds up gradually and can lead to back pain, neck stiffness, headaches, and fatigue.
This is where somatic exercises come in. Unlike traditional workouts that focus on strength or flexibility, somatic exercises are gentle, mindful movements designed to retrain your nervous system and release deep-rooted tension. They work with your brain and body together, helping you move freely and comfortably again.

How Somatic Exercises Work: The Science Behind the Release

Somatic exercises are rooted in the work of Dr. Thomas Hanna, who discovered that our muscles can unconsciously remain contracted due to stress, injuries, or poor posture. This phenomenon, called sensory-motor amnesia (SMA), causes your brain to “forget” how to fully relax certain muscles.
A 2017 study published in the Journal of Bodywork and Movement Therapies found that slow, mindful somatic movements significantly improved muscle awareness, reduced stiffness, and enhanced mobility (1).

Here’s why somatic exercises are so effective:

• They reset your nervous system by sending gentle signals to your brain.
• They increase body awareness so you notice hidden tension.
• They restore natural movement patterns, preventing pain and stiffness.

In short, somatic exercises don’t just treat the symptoms of tension — they address the root cause.

5 Gentle Somatic Exercises to Melt Away Body Tension

Here are five beginner-friendly somatic movements that you can try at home. These exercises are slow, mindful, and deeply relaxing.

1. Arch and Flatten (Lower Back Release) 🧘‍♀️

Purpose: Relieves lower back tension and resets pelvic alignment.

How to Do It

• Lie on your back with knees bent and feet flat.
• Inhale as you gently arch your lower back, creating a small gap under it.
• Exhale and flatten your lower back into the mat.
• Move slowly, focusing on the sensations in your spine.

Repetitions: 8–10

2. Shoulder Clock (Upper Back & Neck Release) ⏰

Purpose: Reduces stiffness in the neck, shoulders, and upper back.

How to Do It

• Lie on your back with arms relaxed at your sides.
• Imagine there’s a clock under your right shoulder blade.
• Slowly “trace” the numbers of the clock with small shoulder movements.
• Switch sides and repeat.

Repetitions: 5 rounds per side

3. Cat-Cow Somatic Flow (Spinal Reset) 🐱🐄

Purpose: Loosens the spine and improves overall mobility.

How to Do It

• Start on all fours in a tabletop position.
• Inhale and arch your back, lifting your chest — Cow Pose.
• Exhale and round your spine gently — Cat Pose.
• Move slowly, syncing breath with motion.

Repetitions: 8–10

4. Side-Bending Reach (Oblique Release) 🌿

Purpose: Relieves tightness along the ribs, waist, and side body.

How to Do It

• Sit comfortably or stand upright.
• Inhale and raise your right arm overhead.
• Exhale as you gently bend to the left.
• Hold for 3–5 seconds, then return to center.
• Repeat on the other side.

Repetitions: 5 per side

5. Knee-to-Chest Rock (Lower Back Decompression) 🌸

Purpose: Releases deep-seated lumbar tension and soothes the nervous system.

How to Do It

• Lie on your back and gently draw both knees toward your chest.
• Wrap your arms around your shins and breathe deeply.
• Rock gently from side to side for 30–60 seconds.

Repetitions: 2–3 rounds

Final Thoughts: Reconnect With Your Body

Somatic exercises aren’t about sweating it out — they’re about listening to your body and retraining your nervous system. By moving slowly and mindfully, you can release chronic tension, relieve stress, and restore natural mobility.