{"id":63005,"date":"2024-08-24T16:57:15","date_gmt":"2024-08-24T16:57:15","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=63005"},"modified":"2024-09-25T10:59:36","modified_gmt":"2024-09-25T10:59:36","slug":"somatic-exercise-plan","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/somatic-exercise-plan\/","title":{"rendered":"Somatic Exercise Plan: What You Need to Know?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-plan\/#What_Is_the_Best_Somatic_Exercise_Plan\" >What Is the Best Somatic Exercise Plan?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-plan\/#5-Step_Somatic_Exercise_Plan_for_Every_Day\" >5-Step Somatic Exercise Plan for Every Day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-plan\/#Step_1_Warm-Up\" >Step 1: Warm-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-plan\/#Step_2_Release_Movements\" >Step 2: Release Movements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-plan\/#Step_3_Feldenkrais_Exercises\" >Step 3: Feldenkrais Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-plan\/#Step_4_Balance_and_Coordination\" >Step 4: Balance and Coordination<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-plan\/#Step_5_Cool_Down\" >Step 5: Cool Down<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-plan\/#How_Do_I_Start_Somatic_Exercise\" >How Do I Start Somatic Exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-plan\/#What_Does_a_Somatic_Session_Look_Like\" >What Does a Somatic Session Look Like?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-plan\/#Benefits_of_Regular_Somatic_Exercises\" >Benefits of Regular Somatic Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-plan\/#How_Many_Times_a_Day_Should_You_Do_Somatic_Exercises\" >How Many Times a Day Should You Do Somatic Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-plan\/#Can_You_Lose_Weight_with_Somatic_Exercises\" >Can You Lose Weight with Somatic Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-plan\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-plan\/#Is_a_somatic_workout_just_yoga\" >Is a somatic workout just yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-plan\/#Is_walking_a_somatic_exercise\" >Is walking a somatic exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-plan\/#What_is_the_difference_between_somatic_exercise_and_stretching\" >What is the difference between somatic exercise and stretching?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-plan\/#Somatic_Exercise_Plan_The_Bottom_Line\" >Somatic Exercise Plan: The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">There are a variety of exercises that are considered somatic and have a multitude of both mental and physical health benefits. The fact that there are many different types of somatic exercises means that coming up with a somatic exercise plan that suits your preferences and needs is quite easy. <\/span><a href=\"https:\/\/betterme.world\/articles\/somatic-stretches-you-can-do-in-bed\/\"><span style=\"font-weight: 400;\">Various stretches <\/span><\/a><span style=\"font-weight: 400;\">and yoga and dance moves can be incorporated into your somatic exercise plan.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercise_plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-5.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Somatic_Exercise_Plan\"><\/span><b>What Is the Best Somatic Exercise Plan?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">What is the best somatic exercise plan for one person may not be the best for another. Generally, the best somatic exercise plan consists of movements that are gentle and encourage the release of tension and often emotions too. The best somatic exercise plan should start slow and give you time to ease into the movements and <\/span><a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-anger\/\"><span style=\"font-weight: 400;\">feelings you may experience.\u00a0<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Before you get started, you should consider what your intent is, in addition to your physical capabilities. Some somatic exercises are done with the purpose of improving body awareness while others may focus more on tension release or improving mobility. Your intent and general goals should help you to determine the type of exercises you want to include in your exercise routine.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5-Step_Somatic_Exercise_Plan_for_Every_Day\"><\/span><b>5-Step Somatic Exercise Plan for Every Day<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_1_Warm-Up\"><\/span><b>Step 1: Warm-Up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Start your somatic exercise routine by improving your awareness. This can be done by completing a simple body scan and engaging in breathwork. To do this, start by sitting or lying in a position you find comfortable.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With your eyes closed, take a moment to mentally complete a body scan. Start the scan at your head and slowly move down to your toes. During the body scan, make sure to mentally note any feelings of discomfort or tension that you notice in your body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you\u2019ve completed this, you should further connect with your body by taking some slow, deep breaths. Notice the way your body moves with each inhale and exhale and allow any tension you feel in your neck and shoulders to be released as you release your breath.<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercise_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/2-3.png\" alt=\"somatic exercise plan\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_2_Release_Movements\"><\/span><b>Step 2: Release Movements<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One of the great things about somatic exercise is you can ease into it. Movements such as the pelvic tilt, shoulder shrugs, and neck rolls allow you to <\/span><a href=\"https:\/\/betterme.world\/articles\/somatic-release\/\"><span style=\"font-weight: 400;\">release tension<\/span><\/a><span style=\"font-weight: 400;\"> in large areas of your body before truly diving into the more challenging movements.\u00a0<\/span><\/p>\n<p><b>Pelvic Tilts:<\/b><span style=\"font-weight: 400;\"> To complete pelvic tilts, you\u2019ll start by lying on your back on a flat surface. Bend your knees while keeping your feet flat on the ground. Next, rock your pelvis forward and then backward. Don\u2019t force the movement, but explore the limits of your body and see how the movement feels and how your body responds to it. Complete the back-and-forth pelvic movement 5-10 times before moving on to the next exercise.\u00a0<\/span><\/p>\n<p><b>Shoulder Shrugs: <\/b><span style=\"font-weight: 400;\">These are easy to complete and can be done in almost any environment. Ideally, you\u2019ll be in a seated position sitting upright. Start by lifting your shoulders up toward your ears and then letting them fall back down. Repeat this 5-10 times and recognize how your body feels before, during, and after. It\u2019s helpful to breathe in when lifting your shoulders up and out when letting them fall.\u00a0<\/span><\/p>\n<p><b>Neck Rolls and Head Nods: <\/b><span style=\"font-weight: 400;\">Yes, this is as simple as it sounds. However, just because it\u2019s a simple movement doesn\u2019t mean it isn\u2019t beneficial. Start with your head in the upright position and facing forward. Gently tilt your head to the right, then slowly roll your head (with your chin tucked down) forward, then to the left side, backward, and ending where you started. Repeat this chain of movement in the opposite direction and perform the entire sequence at least 3 times.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you\u2019ve completed the <\/span><a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-the-neck\/\"><span style=\"font-weight: 400;\">neck rolls, <\/span><\/a><span style=\"font-weight: 400;\">try also doing some head nods. This is as simple as it sounds. Simply and slowly nod your head up and down and side to side. You can also try moving your nose in circles as if tracing a circle that has been drawn in the air with your nose. Start with small circles and then bigger ones. Repeat in both directions multiple times.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you notice the feeling of something \u2018sticking\u2019 at any point in time during these movements, try holding in the position in which you feel the sticking occur but make sure not to force your body to move beyond what is comfortable.\u00a0<\/span><\/p>\n<p><strong>If you wish to reach into the deep crevices of your mind, take yourself out of the mental loop, regain balance, infuse yourself with optimism, and cultivate compassion &#8211; <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercise_plan\">BetterMe: Meditation &amp; Sleep app is exactly what you need! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_3_Feldenkrais_Exercises\"><\/span><b>Step 3: Feldenkrais Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Cat-Cow Pose: <\/b><span style=\"font-weight: 400;\">Start out on your hands and knees so your back is flat like a table. Next, alternate between arching your back and then rounding your back. Do this 5 times while moving slowly and focusing on your breathing.<\/span><\/p>\n<p><b>Spinal Rolls: <\/b><span style=\"font-weight: 400;\">Stand with your feet beneath your hips and slowly bend over toward the floor. Focus on the bending of each vertebra and the stretching of the back. Once your hands reach the floor, you\u2019ll reverse the movement and slowly move back into a standing position. Take notice of any tension you feel in your back and neck and breathe deeply and steadily.\u00a0<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercise_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/8-2.png\" alt=\"somatic exercise plan\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_4_Balance_and_Coordination\"><\/span><b>Step 4: Balance and Coordination<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Walking Meditation: <\/b><span style=\"font-weight: 400;\">Walking with purpose is a great way to work on your balance and coordination. For this movement, you\u2019ll focus on walking in a straight line. When you\u2019re walking, you should focus on how it feels when each foot makes contact with the ground. Notice how it feels to lift your foot and move it into a new position, in addition to how the change in weight and balance feels. You can do this back and forth across a room about 5 times.\u00a0<\/span><\/p>\n<p><b>Arm Circles: <\/b><span style=\"font-weight: 400;\">You can do this somatic exercise in either a standing or sitting position. Put your arms straight out from your sides and start by moving them in a slow and steady circular motion. As you continue, increase the size of the circular motion you\u2019re making. During this exercise, you should focus on the feeling in your shoulders and neck.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_5_Cool_Down\"><\/span><b>Step 5: Cool Down<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Savasana (Corpse Pose): <\/b><span style=\"font-weight: 400;\">Now this is the very easy part. Finish up this somatic exercise plan by lying flat on your back with your arms and legs extended straight out. Allow the heaviness of your body to settle into the surface you\u2019re on and take nice deep breaths in and out. Recognize your body becoming lighter.\u00a0<\/span><\/p>\n<p><b>Seated Meditation: <\/b><span style=\"font-weight: 400;\">You can also end with seated meditation either as an alternative or in addition to the Savanasa. For this exercise, you\u2019ll put yourself into a comfortable seated position and take a moment to focus on your breathing. You can also repeat a mantra in your head, which can help to further connect your mind and body as a part of this somatic exercise plan.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Start_Somatic_Exercise\"><\/span><b>How Do I Start Somatic Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When starting somatic exercise you should first take some time to educate yourself about it. This could include watching videos of <\/span><a href=\"https:\/\/betterme.world\/articles\/list-of-somatic-exercises\/\"><span style=\"font-weight: 400;\">somatic exercises <\/span><\/a><span style=\"font-weight: 400;\">and reading information about them. There\u2019s a lot to know about somatic exercise and while there are many physical and <\/span><a href=\"https:\/\/betterme.world\/articles\/easy-somatic-exercises\/\"><span style=\"font-weight: 400;\">mental health <\/span><\/a><span style=\"font-weight: 400;\">benefits to incorporating it into your routine, you may also need to prepare yourself for things such as deep <\/span><a href=\"https:\/\/betterme.world\/articles\/somatic-emotional-release\/\"><span style=\"font-weight: 400;\">emotional releases <\/span><\/a><span style=\"font-weight: 400;\">&#8211; somatic exercise sometimes triggers the release of both physical and <\/span><a href=\"https:\/\/betterme.world\/articles\/signs-of-childhood-trauma-in-adults\/\"><span style=\"font-weight: 400;\">emotional trauma<\/span><\/a><span style=\"font-weight: 400;\"> and can cause unexpected reactions <\/span><a href=\"https:\/\/www.google.com\/books\/edition\/Rhythms_of_Relating_in_Children_s_Therap\/gzcvDQAAQBAJ?hl=en&amp;gbpv=1&amp;dq=somatic+emotional+release&amp;pg=PA125&amp;printsec=frontcover\"><span style=\"font-weight: 400;\">(1).<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you\u2019ve developed a decent understanding of the purpose of somatic exercises and what you may expect when doing them, you can get started by attending an in-person or virtual class. When you\u2019re getting started, it\u2019s helpful to have some guidance so you can learn how to do the movements in a way that gives you the most benefits. Using the <\/span><a href=\"https:\/\/betterme.world\/product\/healthcoaching#coaching-app\"><span style=\"font-weight: 400;\">BetterMe Health Coaching App <\/span><\/a><span style=\"font-weight: 400;\">is a great option for starting your somatic exercise journey.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Does_a_Somatic_Session_Look_Like\"><\/span><b>What Does a Somatic Session Look Like?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic sessions can look very different from one person and program to the next as the purpose of them is to focus on yourself and your mental and physical needs. Typically, somatic sessions don\u2019t require any exercise equipment and are ideally done in a safe and quiet environment.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Somatic sessions tend to encourage moving slowly and gradually from one exercise or pose into the next. During the session, you\u2019re meant to pay close attention to the sensations in your body and allow releases as you move. You can make the sessions as short or as long as you wish; it\u2019s all dependent on your individual needs and comfort level.\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/somatic-healing-techniques\/ \"><i>Somatic Healing Techniques: A Holistic Approach to Physical and Emotional Recovery<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_Regular_Somatic_Exercises\"><\/span><b>Benefits of Regular Somatic Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Doing somatic exercises regularly can help you become more in touch with yourself. They encourage self-exploration, body awareness, and emotional release. If you\u2019ve been holding onto trauma within your body, you may notice that you start to feel tension release over time and it\u2019s possible that you may start to cope with emotions you weren\u2019t aware of. Releasing both physical and mental tension can significantly improve your physical and mental health and your day-to-day well-being <\/span><a href=\"https:\/\/skemman.is\/bitstream\/1946\/48078\/1\/Final%20Critical%20Paper%20%C2%B424%20-%20Sara%20Lind%20Gu%C3%B0nad%C3%B3ttir%2A.pdf\"><span style=\"font-weight: 400;\">(2).<\/span><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Times_a_Day_Should_You_Do_Somatic_Exercises\"><\/span><b>How Many Times a Day Should You Do Somatic Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">How many times a day you do somatic exercise will depend on your goals and availability. If you\u2019re hoping to use somatic exercises to cope with stress and help you relax, then 1 or 2 times a day would be plenty. This could be two 5-minute sessions, perhaps one when you wake up and one before you go to bed or during your lunch break <\/span><a href=\"https:\/\/jewlscholar.mtsu.edu\/server\/api\/core\/bitstreams\/e028e121-0148-42f4-b35c-e8d9fa369a73\/content\"><span style=\"font-weight: 400;\">(3).\u00a0<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re more focused on treating chronic pain, tension, or an injury, then it would be most beneficial if you did somatic exercises 2 or 3 times a day, or whatever is recommended by a qualified professional.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your main focus is to improve your body awareness, flexibility, and balance, then it would be beneficial to do a longer session just once a day. Doing a 20-minute somatic session each day is a great way to improve and maintain the way your body moves and functions.\u00a0<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercise_plan\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/11-2.png\" alt=\"somatic exercise plan\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Lose_Weight_with_Somatic_Exercises\"><\/span><b>Can You Lose Weight with Somatic Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Generally, somatic exercise doesn\u2019t help you burn a large number of calories, but it does encourage you to move your body and can help reduce stress. Having a body that\u2019s able to move comfortably and a mind that\u2019s at ease is a great start to increasing activity levels and decreasing binge eating episodes, which <\/span><a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-weight-loss\/\"><span style=\"font-weight: 400;\">may result in weight loss.\u00a0<\/span><\/a><\/p>\n<p><strong>If you\u2019ve dipped your toes in meditation before but couldn\u2019t sit through a session because of all the thoughts buzzing in your head, impulses snatching away control or all the overwhelming feelings that start bubbling up the minute you sink into the silence, it\u2019s only because you didn\u2019t have the right guidance. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercise_plan\">Start using BetterMe: Meditation &amp; Sleep <\/a> app and watch your life transform!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_a_somatic_workout_just_yoga\"><\/span><strong>Is a somatic workout just yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No. There are various types of somatic workouts. <\/span><a href=\"https:\/\/betterme.world\/articles\/somatic-yoga-for-weight-loss\/\"><span style=\"font-weight: 400;\">Yoga is a type of somatic workout<\/span><\/a><span style=\"font-weight: 400;\">, but there are also dance and tai chi workouts. There are also different styles of movements that are considered somatic workouts, but they aren\u2019t as well known, including the Feldenkrais method and Alexander Technique.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_walking_a_somatic_exercise\"><\/span><strong>Is walking a somatic exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes,<\/span><a href=\"https:\/\/betterme.world\/articles\/mindful-walking\/\"><span style=\"font-weight: 400;\"> walking can be a somatic exercise<\/span><\/a><span style=\"font-weight: 400;\"> if you place a specific focus on the way you move when you\u2019re walking. If you focus on how your weight shifts and how your feet feel as they make contact with the ground, this can help improve body awareness and balance.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_difference_between_somatic_exercise_and_stretching\"><\/span><strong>What is the difference between somatic exercise and stretching?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There are some similarities and differences, but ultimately, it\u2019s the purpose of the movement that makes the two different. Somatic stretching is intended to improve flexibility and lengthen muscles, while somatic exercise is more focused on increasing flexibility and range of motion and typically targets a group of muscles rather than individual ones.\u00a0<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercise_plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Somatic_Exercise_Plan_The_Bottom_Line\"><\/span><b>Somatic Exercise Plan: The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic exercise plans can vary greatly from one person to another, but importance should always be placed on the mind-body connection, releasing tension, and things such as mobility and body awareness. How often you incorporate your somatic exercise plan into your routine and how long it is should be dependent on your goals and the focus of utilizing the plan. You can easily find an exercise plan online or from an app, but you\u2019ll gain the most from a plan that allows some personalization so you can tailor it to your needs.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>There are a variety of exercises that are considered somatic and have a multitude of both mental and physical health benefits. The fact that there are many different types of somatic exercises means that coming up with a somatic exercise plan that suits your preferences and needs is quite easy. Various stretches and yoga and [&hellip;]<\/p>\n","protected":false},"author":92,"featured_media":63007,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[209],"tags":[],"coauthors":[247],"class_list":["post-63005","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-somatic-exercises"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Somatic Exercise Plan: What You Need to Know? - BetterMe<\/title>\n<meta name=\"description\" content=\"When choosing a \u2605 SOMATIC EXERCISE PLAN \u27a4, make sure to consider your personal goals and abilities in order to find the best plan for you.\u00a0\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Somatic Exercise Plan: What You Need to Know?\" \/>\n<meta property=\"og:description\" content=\"When choosing a \u2605 SOMATIC EXERCISE PLAN \u27a4, make sure to consider your personal goals and abilities in order to find the best plan for you.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-09-25T10:59:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Somatic_19-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Amber Nelson, PhD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Amber Nelson, PhD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-plan\/\"},\"author\":{\"name\":\"Amber Nelson, PhD\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/e1b6b516c6557c6102ba4b92797012be\"},\"headline\":\"Somatic Exercise Plan: What You Need to Know?\",\"dateModified\":\"2024-09-25T10:59:36+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-plan\/\"},\"wordCount\":2014,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/somatic-exercise-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Somatic_19.png\",\"articleSection\":[\"Somatic Exercises\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">There are a variety of exercises that are considered somatic and have a multitude of both mental and physical health benefits. The fact that there are many different types of somatic exercises means that coming up with a somatic exercise plan that suits your preferences and needs is quite easy. <\/span><a href=\\\"https:\/\/betterme.world\/articles\/somatic-stretches-you-can-do-in-bed\/\\\"><span style=\\\"font-weight: 400;\\\">Various stretches <\/span><\/a><span style=\\\"font-weight: 400;\\\">and yoga and dance moves can be incorporated into your somatic exercise plan.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the Best Somatic Exercise Plan?\u00a0<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">What is the best somatic exercise plan for one person may not be the best for another. Generally, the best somatic exercise plan consists of movements that are gentle and encourage the release of tension and often emotions too. The best somatic exercise plan should start slow and give you time to ease into the movements and <\/span><a href=\\\"https:\/\/betterme.world\/articles\/somatic-exercises-for-anger\/\\\"><span style=\\\"font-weight: 400;\\\">feelings you may experience.\u00a0<\/span><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Before you get started, you should consider what your intent is, in addition to your physical capabilities. Some somatic exercises are done with the purpose of improving body awareness while others may focus more on tension release or improving mobility. Your intent and general goals should help you to determine the type of exercises you want to include in your exercise routine.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>5-Step Somatic Exercise Plan for Every Day<\/b><\/h2>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Step 1: Warm-Up<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Start your somatic exercise routine by improving your awareness. 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The fact that there are many different types of somatic exercises means that coming up with a somatic exercise plan that suits your preferences and needs is quite easy. <\/span><a href=\"https:\/\/betterme.world\/articles\/somatic-stretches-you-can-do-in-bed\/\"><span style=\"font-weight: 400;\">Various stretches <\/span><\/a><span style=\"font-weight: 400;\">and yoga and dance moves can be incorporated into your somatic exercise plan.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is the Best Somatic Exercise Plan?\u00a0<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">What is the best somatic exercise plan for one person may not be the best for another. Generally, the best somatic exercise plan consists of movements that are gentle and encourage the release of tension and often emotions too. The best somatic exercise plan should start slow and give you time to ease into the movements and <\/span><a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-anger\/\"><span style=\"font-weight: 400;\">feelings you may experience.\u00a0<\/span><\/a>\r\n\r\n<span style=\"font-weight: 400;\">Before you get started, you should consider what your intent is, in addition to your physical capabilities. Some somatic exercises are done with the purpose of improving body awareness while others may focus more on tension release or improving mobility. Your intent and general goals should help you to determine the type of exercises you want to include in your exercise routine.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>5-Step Somatic Exercise Plan for Every Day<\/b><\/h2>\r\n<h2 style=\"text-align: center;\"><b>Step 1: Warm-Up<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Start your somatic exercise routine by improving your awareness. This can be done by completing a simple body scan and engaging in breathwork. 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