Somatic exercises

Somatic exercises

Kristin McGee

Book - 2025

"In the book, renowned yoga, meditation and Pilates teacher Kristin McGee explains how you can use somatic exercise to strengthen the mind-body connection through movement. In simple, straightforward terms, the author explains exactly what somatic exercise is, how to do it, and what it can help you achieve. Learn to use breathwork, yoga, dance, Qigong, assisted movement, and more to help you with everything from your posture to flexibility and inner calm"--

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2nd Floor New Shelf 615.82/McGee (NEW SHELF) Due Jan 26, 2026
Subjects
Exercise.
Physical fitness.
Health.
Movement therapy.
Exercise therapy.
Mind and body.
health.
Handbooks.
Handbooks and manuals.
Self-help publications.
Genres
Handbooks
Handbooks and manuals
Self-help publications
Published
Hoboken, NJ : John Wiley & Sons, Inc [2025]
Language
English
Main Author
Kristin McGee (author)
Item Description
Includes index.
Physical Description
xiii, 368 pages : illustrations ; 24 cm
ISBN
9781394298211
  • Introduction
  • About Somatics
  • About This Book
  • Foolish Assumptions
  • Icons Used in This Book
  • Beyond the Book
  • Where to Go from Here
  • Part 1. Getting Acquainted with Somatic Basics
  • Chapter 1. Somatic Movement in a Nutshell
  • Understanding the Mind-Body Connection
  • Exercising the Somatic Way
  • Calming vs activating the nervous system
  • Differentiating somatic work from other exercises and treatments
  • Exploring the History of Somatic Exercises
  • Recognizing Why Somatic Exercise Is Useful
  • Looking at Current Trends
  • Chapter 2. Appreciating the Benefits of Somatic Exercises
  • Enhancing Self-Awareness
  • Deepening Emotional Balance
  • Easing Anxiety
  • Managing Stress
  • Expressing Anger
  • Supporting a Healthy Relationship with Food
  • Alleviating Chronic Pain
  • Increasing Flexibility and Mobility
  • Fostering Relaxation
  • Healing Trauma
  • Chapter 3. Preparing for Your Somatic Journey
  • Deciding Whether Somatic Exercise Is For You
  • Setting Goals
  • Taking the first step
  • Discovering your why
  • Choosing exercises to meet your goals
  • Knowing Where and When to Practice
  • Setting the scene
  • Adopting proactive and responsive practices
  • Ensuring Your Safety
  • Gathering Tools and Equipment
  • Working with a Trainer or Going Solo
  • Part 2. Exploring Fundamental Somatic Practices
  • Chapter 4. Inhaling and Exhaling: Somatic Breathwork
  • Understanding How Somatic Breathing Works
  • Somatic breathing in a nutshell
  • Impact on the sympathetic nervous system
  • Impact on the parasympathetic nervous system
  • Somatic memories
  • Staying Safe
  • Trying Some Somatic Breathing Techniques
  • Breath awareness
  • Diaphragmatic breathing
  • Alternate nostril breathing
  • Sound stimulation breathing
  • 4-7-8 breathing
  • Reset breathing
  • Coherent breathing
  • Connected breathing
  • Coordinating Your Breath and Movement
  • Practicing Somatic Breath Therapy with a Therapist
  • Chapter 5. Step by Step: Somatic Movements
  • Releasing and Relaxing: Somatic Movement Fundamentals
  • Discovering what somatic movement is
  • Understanding how somatic exercise differs from other exercise
  • Considering the benefits of somatic movement
  • Starting with Gentle Stretches
  • The Hang Your Head exercise
  • The Seated Spinal Twist exercise
  • The Arch and Curl exercise
  • The Hip Directions exercise
  • Child's Pose
  • Enhancing Balance and Coordination
  • Simple routines to improve stability
  • Combining balance with strength training
  • Incorporating Somatics for Pain Management and Relief
  • Dancing as Somatic Movement
  • Practicing Somatic Martial Arts
  • Trying Pilates Somatically
  • Practicing Yoga
  • Types of yoga suitable for somatic practice
  • Creating a balanced routine
  • Chapter 6. Other Somatic Practices
  • Practicing Standing Awareness
  • Benefits of the Standing Awareness exercise
  • Techniques for improving posture and balance
  • Incorporating Standing Awareness into daily life
  • Body Scanning
  • Principles of body scanning
  • Steps for effective body-scanning practice
  • Using body scanning to enhance relaxation and awareness
  • Body Mapping
  • Understanding the benefits of body mapping
  • Techniques for creating an accurate body map
  • Rolfing
  • Fundamentals of Rolfing
  • Structural alignment and pain reduction
  • Incorporating Rolfing techniques into your routine
  • Emotional Freedom Techniques (EFT) (Tapping)
  • EFT tapping basics
  • Benefits of EFT for stress relief and emotional balance
  • Practicing Proprioceptive Neuromuscular Facilitation (PNF)
  • PNF techniques for improving flexibility and strength
  • Using PNF for rehabilitation and performance enhancement
  • Part 3. Integrating Somatic Exercises into Daily Life
  • Chapter 7. Using Somatic Solutions for Stress Relief
  • Shaking It Off
  • Taming Your Tension
  • Simple techniques to release built-up tension
  • Incorporating tension release into your daily routine
  • De-Stressing Daily
  • Quick stress-relief practices for everyday use
  • Creating a personalized de-stress plan
  • Busting a Move: Somatic Dance
  • The benefits of somatic dance for stress relief
  • Simple dance movements to reduce stress
  • Self-Hugging for Stress Relief
  • Step-by-step guide to giving yourself a comforting hug
  • Variations of self-hugging techniques
  • Benefits of self-hugging
  • Integrating self-hugging into your daily practice
  • Enhancing Your Mental Focus
  • Chapter 8. Improving Your Posture and Flexibility with Somatic Exercises
  • Knowing the Value of Good Posture
  • Health benefits of good posture
  • Debunking the posture myth
  • Practicing Posture Awareness
  • Identifying poor posture
  • Mindfulness practices to enhance posture awareness
  • Daily habits to maintain good posture
  • Correcting Your Posture with Somatic Exercise
  • Stretching for proper alignment
  • Strengthening core muscles
  • Creating a balanced stretching and strengthening routine
  • Improving Your Flexibility
  • Effective stretching routines
  • Combining flexibility with strength training
  • Chapter 9. Enhancing Your Sleep with Somatic Techniques
  • Discovering the Value of Sleep
  • Understanding sleep cycles
  • Learning how sleep cycles affect your health
  • Recognizing Symptoms of Sleep Deprivation
  • Common signs of poor sleep
  • Long-term effects of sleep deprivation
  • Common symptoms of long-term sleep deprivation
  • Setting Yourself Up for Great Sleep
  • Creating a sleep routine
  • Establishing a consistent bedtime and wake time
  • Pre-sleep relaxation techniques
  • Foods, lights, and other habits
  • Using Somatic Techniques Before Bed
  • Gentle movements to relax your body
  • Breathing exercises to calm your mind
  • Visualization techniques for deeper relaxation
  • Addressing Sleep Issues Somatically
  • Techniques for overcoming insomnia
  • Managing sleep-related anxiety
  • Using somatic practices to combat restlessness
  • Tips for dealing with frequent awakenings
  • Part 4. Taking Your Somatic Practice to the Next Level
  • Chapter 10. Incorporating Meditation
  • Understanding Meditation at a Glance
  • What is meditation?
  • Self-guided meditation
  • Classes and teachers
  • Connecting Meditation with Somatic Practices
  • The synergy between meditation and somatic exercise
  • How meditation enhances the benefits of somatic practices
  • Incorporating meditation into your overall somatic routine
  • Creating a balanced practice
  • Adapting your practice to fit your lifestyle and goals
  • Setting Up Your Space
  • Grounding Yourself
  • Benefits of grounding for mental and physical health
  • Simple grounding exercises to start your practice
  • Combining Meditation with Movement
  • Practicing Mindful Walking
  • Basic principles of mindful walking
  • Integrating mindful walking into your daily life
  • Discovering Sitting Meditation
  • Steps for sitting meditation
  • Techniques for maintaining focus and posture
  • How sitting meditation complements other somatic exercises
  • Using Meditation for Mindfulness and Focus
  • Developing concentration through meditation
  • Enhancing mindfulness in daily activities
  • Feeling Calm and Collected: Inner Peace Practices
  • Meditation practices for cultivating inner peace
  • Visualization techniques to reduce stress
  • Progressive muscle relaxation
  • Chapter 11. Uncovering Advanced Techniques
  • The Alexander Technique
  • Principles of the Alexander Technique
  • Benefits for posture and movement efficiency
  • Integrating AT exercises into your daily life
  • Body-Mind Centering
  • Exploring the body-mind connection
  • Techniques to enhance body awareness
  • Applications for improving coordination and balance
  • The Feldenkrais Method
  • Fundamentals of the Feldenkrais Method
  • Benefits for flexibility and mobility
  • Sample exercises to incorporate into your routine
  • Laban Movement Analysis (LMA)
  • Understanding the elements of LMA
  • Using LMA to analyze and improve movement patterns
  • Practical applications for dance and physical therapy
  • The Trager Approach
  • Principles of the Trager Approach
  • Techniques for releasing tension and improving movement
  • Incorporating Trager principles into your somatic practice
  • Continuum Movement
  • Fundamentals of Continuum Movement
  • Benefits of fluidity and adaptability
  • Exercises to promote deeper body awareness
  • Staying Safe
  • Ensuring proper technique to prevent injury
  • Listening to your body's signals
  • Adjusting practices based on individual needs and limitations
  • Chapter 12. Creating Somatic Flow Sequences
  • Designing Your Own Flow
  • Identifying personal goals and intentions
  • Setting realistic and achievable objectives
  • Staying motivated
  • Selecting Movements
  • Selecting movements that align with your goals
  • Balancing different types of exercises
  • Incorporating feedback and self-assessment
  • Sequencing for Success
  • Creating a logical and effective sequence
  • Ensuring smooth transitions between movements
  • Using flows as warm-ups, cool-downs, or stand-alone practices
  • Adapting Flows for Different Times of the Day
  • Morning flows for energy
  • Evening flows for relaxation
  • Adapting Flows for Special Needs and Preferences
  • Integrating Somatic Flows into Your Daily Life
  • Part 5. Living a Somatic Lifestyle
  • Chapter 13. Addressing Specific Needs with Somatic Exercises
  • Relieving Hip Pain
  • Understanding common causes of hip pain
  • Gentle stretches for hip flexibility
  • Strengthening exercises for hip stability
  • Easing Shoulder Pain
  • Identifying sources of shoulder discomfort
  • Mobility exercises for shoulder joints
  • Strengthening routines for shoulder muscles
  • Understanding and Alleviating Back Pain
  • Stretches for lower and upper back
  • Core strengthening for back support
  • Tips for maintaining a healthy back
  • Managing Knee Pain
  • Causes of knee pain
  • Stretches and exercises for knee relief
  • Strengthening surrounding muscles
  • Preventive measures for knee health
  • Addressing Neck Pain
  • Common neck pain triggers
  • Gentle neck stretches and exercises
  • Techniques to reduce tension and improve mobility
  • Ergonomic adjustments to prevent neck strain
  • Handling Foot and Ankle Pain
  • Understanding foot and ankle issues
  • Exercises to strengthen feet and ankles
  • Flexibility routines for better mobility
  • Coping with Chronic Conditions
  • Somatic exercises for arthritis relief
  • Managing fibromyalgia symptoms with movement
  • Adapting exercises for chronic fatigue syndrome
  • Techniques for living with chronic pain
  • Improving Overall Mobility
  • Combining different exercises for full-body mobility
  • Long-term strategies for maintaining mobility
  • Chapter 14. Incorporating Somatic Exercises into Your Fitness Routine
  • Combining Cardio and Somatic Exercises
  • Improving Efficiency and Form
  • Preventing injury
  • Recognizing signs of overuse and fatigue
  • Incorporating recovery practices
  • Adding Somatic Elements to Strength Training
  • Integrating somatic awareness
  • Balancing strength and flexibility
  • Using Somatic Exercises as a Warm-Up and Cool-Down
  • Warming up with somatic techniques
  • Cooling down with somatic practices
  • Creating a Balanced Workout Plan
  • Integrating cardio, strength, and somatic exercises
  • Scheduling rest and recovery days
  • Modifying Exercises for Accessibility
  • Adapting movements for different abilities
  • Ensuring your safety and comfort
  • Chapter 15. Maintaining a Lifelong Somatic Practice
  • Setting Goals and Staying Motivated
  • Establishing a daily routine
  • Setting weekly milestones
  • Managing monthly check-ins
  • Setting annual goals
  • Celebrating the year
  • Making Adjustments for Age
  • Addressing common middle age concerns
  • Making senior adjustments
  • Accommodating Different Abilities
  • Starting where you are
  • Progressing at your own pace
  • Utilizing adaptive equipment
  • Maintaining Consistency and Motivation
  • Creating a supportive environment
  • Tracking your progress
  • Finding inspiration
  • Overcoming Common Challenges
  • Dealing with plateaus
  • Staying motivated during setbacks
  • Part 6. The Part of Tens
  • Chapter 16. Ten Common Misconceptions About Somatic Exercises
  • Somatics Is Only for People with injuries or Chronic Pain
  • You Need to Be Flexible
  • They're Just Stretches
  • They Don't Build Strength or Fitness
  • You Need Special Equipment
  • They're Too Easy to Be Useful
  • You Need a Class or Teacher to Practice
  • They Aren't Scientifically Proven
  • They Aren't Different from Yoga
  • Awareness Is Enough
  • Chapter 17. Ten Tips for Enhancing Your Somatic Experience
  • Create a Schedule
  • Track Your Progress
  • Do It with a Buddy
  • Use Apps and Other Helpful Technology
  • Celebrate Small Achievements
  • Work at Your Own Pace
  • Find Ways to Incorporate Somatics into Other Activities
  • See a Professional
  • Share Your Experience
  • Be Open to Surprises
  • Index

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