Enhancing Pilates Practice With Somatic Movement Techniques
Hanna Somatics is a system of mind-body movement techniques developed by Thomas Hanna. It emphasises the connection between the mind and body in promoting health and well-being. Given the similarities with many aspects of Pilates, including a focus on control, body awareness, and the mind-body connection, somatic movement techniques offer a complementary approach to Pilates practice. Incorporating principles such as breath awareness, mindful progressive relaxation, and movement initiation into Pilates classes encourages clients to develop a deeper understanding of their movement patterns and body sensations. This integration promotes a more holistic approach to Pilates practice, addressing not only physical fitness, but also mental and emotional well-being.
How Somatics Works
The premise from which we work somatically is that shortening of the muscles (contraction) is inhibiting the output to the muscles. The output is the work of the motor neurons which are only capable of contracting muscles. A change in the motor neuron output produces a change in the resting level of muscles.
When muscles are tightened in response to stress, overuse or trauma, even when the trauma is gone the same messages are being sent back to the brain via afferent neural pathways. Essentially, the habitual tension will remain until the resting position is reset through slow controlled movements.
In Somatics we are re-discovering our natural ways of moving. We suggest practising the somatic exercises first thing in the morning as a ‘good set’ for the day and before sleep at night. Otherwise, your body will continue to engage in all the muscle contractions you have learned all day or while you sleep.
Remember, the brain focuses on the area of the body that is loudest, most salient. So, if we can quieten the body, it creates the opportunity to heal other parts.
In this method we are bringing the body (soma) into play. We are listening to it, resonating with it, and learning implicitly from it.
In somatic exercises we use the amount of contraction that is just enough effort to move, nothing more. It’s about sending messages to the Motor Cortex of the brain to create a change in the resting position of a targeted muscle.
Sometimes there is soreness in muscles after completing the exercises since chronically contracted muscles hold a lot of by-products and when released to relax and lengthen eccentrically, they may release Lactic Acid etc; before the newfound freedom is reached.
Understanding Somatic Movement Techniques:
Practitioners who incorporate Somatics guide clients through slow, mindful movements known as "pandiculations," which involve contracting and then slowly releasing specific muscles or muscle groups. These movements are performed with full awareness and focus on promoting relaxation, improving muscle function, and restoring optimal movement patterns. This emphasises internal awareness, mindful movement, and the release of habitual patterns of tension. By fostering a deep connection between the mind and body, somatic practices facilitate improved movement efficiency, enhanced proprioception, and promote fluid movement. It will also contribute to nervous system regulation. Our aim in working in the somatic field is to also work with the nervous system consciously. Many clients that I work with benefit from the simple Vagus Nerve stimulation exercises that I incorporate into their programs and encourage them to practice at home.
Sensory-Motor Amnesia
Sensory-Motor Amnesia (SMA), as proposed by Thomas Hanna, describes a condition where habitual patterns of muscular tension become so ingrained that individuals lose awareness and control over certain muscle groups. SMA highlights how chronic stress, injury, or repetitive movement can lead to a disconnect between the sensory and motor feedback loops in the body.
In SMA, the brain becomes desensitised to the feedback from specific muscles, resulting in decreased proprioception and motor control. This leads to a diminished ability to voluntarily relax or engage those muscles, perpetuating a cycle of tension and dysfunction. Over time, SMA can contribute to pain, restricted movement, and postural imbalances. For example, if you have tight hip flexors and have them contracted to 10 per cent of their capacity 100 per cent of the time, then when you really need them to engage for say, kicking a football you will only have the available 90 per cent capacity for hip flexor contraction. And, over time the fatigue and strain of chronically tensioned muscles will result in less available contractibility. You’ll observe in clients that sit for long periods at work, find it near impossible to release their adductors and psoas muscles or when they constantly overdo it at the gym, overtime may lose the capacity to relax their pectoral muscles. So, if you’re continually operating from less than 100 per cent capacity of your muscle recruitment capacity, you are operating under par, and therefore more likely to experience fatigue related injury.
Hanna's somatic approach to addressing SMA involves re-establishing the mind-body connection through sensory-motor re-education techniques. These techniques aim to increase awareness of muscular tension patterns and promote voluntary relaxation. By reclaiming control over the affected muscles, clients can alleviate pain, improve posture, and overall quality of life. Hanna's work emphasises the importance of conscious movement and self-awareness in overcoming SMA and restoring balance to the body-mind system.
Integrating Hanna Somatics into Pilates:
1. Breath
One of the easiest methods to integrate Hanna Somatics principles into a Pilates class is to incorporate somatic breathing techniques at the beginning of a class or in combination with Pilates exercises. Somatic movement techniques emphasise the importance of breath as a vital component of movement initiation and flow. Integrating breath awareness into Pilates exercises helps clients connect with their body's natural rhythms, promoting relaxation, and reducing unnecessary muscular tension. Begin a class by guiding clients through mindful breathing exercises. Encourage deep, diaphragmatic breathing, focusing on expanding the ribcage and releasing tension with each exhale. It should never be forceful, but more of an experience that quietens the body and assists in regulating the nervous system.
This sets the tone for the class, promoting relaxation and establishing a mind-body connection. Alternatively, breathing techniques can be incorporated into Pilates exercises throughout the class. By synchronising breath with movement, clients cultivate a sense of ease and fluidity in their Pilates practice, enhancing overall movement efficiency and mindfulness. We all know Breath is also one of the fundamental principles of Pilates.
2. Progressive Relaxation
Another simple method to introduce somatics into a Pilates class is to include progressive relaxation techniques at the end of the class to help participants release any remaining tension and promote deep relaxation. Guide participants through a body scan, involving progressive relaxation of major muscle groups, starting from the feet and moving upwards towards the head. As they focus on each body part, invite them to notice any areas of tension or discomfort and to consciously release any tension they may be holding. Instruct participants to tense these muscles briefly as they inhale, and then encourage them to release the tension completely as they exhale. Integrating these techniques into Pilates sessions helps clients identify areas of tension and consciously release them, promoting a feeling of ease and comfort in movement.
3. Mindful Movement Initiation:
Somatic practices focus on initiating movement from a place of internal awareness, rather than relying solely on external cues or muscular effort. Integrating this approach into Pilates sessions assists clients in engaging muscles mindfully and moving with intention and precision. Encourage participants to perform Pilates exercises with slow, deliberate movements, focusing on quality rather than quantity. Guide them to initiate movement mindfully, starting from the core and radiating outward to the extremities. Invite them to pay attention to the sensation of each movement and to maintain a sense of ease and fluidity. Foster a body-mind connection by encouraging participants to notice the sensations in their bodies as they perform each movement. Clients develop a deeper connection to their body, improving movement efficiency and reducing the risk of injury.
Benefits of Integration:
The integration of somatic movement techniques into Pilates practice offers numerous benefits for clients. By fostering a deeper mind-body connection, clients experience improved movement quality, enhanced proprioception, and greater body awareness. This integration also promotes relaxation, reduces stress, and enhances overall well-being. Clients report feeling more centred, balanced, and connected to their bodies, both on and off the mat. As Pilates continues to evolve as a holistic approach to physical fitness and well-being, the integration of somatic movement techniques offers a pathway to deeper mind-body connection and transformative movement experiences.
Follow these links to enjoy a snippet of the somatic experience
Reduce tension in the muscles of the hips and legs
https://www.youtube.com/watch?v=NmKnX5cRSgM
For tight backs and releasing tension in the neck
https://www.youtube.com/watch?v=8LykGiv9BhU
Tracey Nicholson is the Director of Tensegrity Training an RTO that offers several different levels of training to help you at any stage of your career in Pilates.
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