{"id":61253,"date":"2024-06-25T13:08:50","date_gmt":"2024-06-25T13:08:50","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=61253"},"modified":"2024-07-15T07:22:38","modified_gmt":"2024-07-15T07:22:38","slug":"somatic-exercises-for-women","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/","title":{"rendered":"Somatic Exercises for Women: Reclaim Your Body, Soothe Your Mind"},"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:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/#What_Are_Somatic_Exercises\" >What Are Somatic Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/#Do_Somatic_Workouts_Really_Work\" >Do Somatic Workouts Really Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/#How_Can_I_Do_Somatic_Therapy_by_Myself\" >How Can I Do Somatic Therapy by Myself?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/#Flatten_and_Arch\" >Flatten and Arch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/#Arch_and_Curl\" >Arch and Curl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/#Side_Curl\" >Side Curl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/#Washcloth\" >Washcloth<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/#Seated_Twists\" >Seated Twists<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/#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-10\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/#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-11\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/#How_do_I_start_somatic_exercise\" >How do I start somatic exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/#What_is_an_example_of_a_somatic_practice\" >What is an example of a somatic practice?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/#Is_tai_chi_a_somatic_exercise\" >Is tai chi a somatic exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/#Is_Pilates_a_somatic_exercise\" >Is Pilates a somatic exercise?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A common belief in the fitness world states that we must break a sweat to reach our goals, be it weight loss or muscle gain. Somatic exercises present a completely different idea. They prioritize slow, mindful movements that don\u2019t push your physical or mental boundaries. Instead, they circulate the idea of listening to your physical sensations and responding to them. These aren\u2019t mere empty beliefs and deep research has proven how somatic exercises can increase strength and relieve pain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7868595\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8276649\/\"><span style=\"font-weight: 400;\">.<\/span><\/a><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_women&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-5.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_women\" 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<p><span style=\"font-weight: 400;\">When it comes to exercise plans, there could be some gender differences that should be considered. Although most exercises suit all genders, some routines may work more in favor of one over the other. This happens due to discrepancies in physique, hormones, and stamina <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5033515\/\"><span style=\"font-weight: 400;\">(3).<\/span><\/a><span style=\"font-weight: 400;\"> This article focuses on somatic exercises for women. Starting with a detailed description of what is somatic exercise, and later followed by the steps to perform these on your own, this article may be the push you need to start your somatic journey!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Somatic_Exercises\"><\/span><b>What Are Somatic Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An article published in Frontiers in Psychology defined somatic exercises as a movement-based approach to understanding the internal body. They also help enhance the awareness of our internal sensations toward our external environment and the movement in space<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33569028\/\"> <span style=\"font-weight: 400;\">(4).<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/somatic-movement\/\">Somatic movement<\/a> is about paying attention to how your body feels on the inside when you move, not how it looks on the outside. It\u2019s about being aware of yourself and moving in good, relaxing, and natural ways. Imagine stretching slowly and gently without pushing yourself too hard or causing pain.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Somatic_Workouts_Really_Work\"><\/span><b>Do Somatic Workouts Really Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic exercises are about paying close attention to how your muscles feel as you move. They focus on noticing tightness or tension you might ignore and then gently moving to release it. An article published in the Journal of Bodywork and Movement Therapies defined these as involuntary stretching of the soft tissues, particularly during transitions between cyclic biological behaviors<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21665102\/\"> <span style=\"font-weight: 400;\">(5).<\/span><\/a><span style=\"font-weight: 400;\"> Simply put, it\u2019s the natural way our muscles tighten and relax throughout the day, like stretching after waking up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These exercises are used for relieving chronic pain as they can enhance body awareness and improve self-management symptoms<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7868595\/\"> <span style=\"font-weight: 400;\">(4).<\/span><\/a><span style=\"font-weight: 400;\"> In fact, somatic therapies have been found to release the emotions stored in our bodies that are linked to experiencing a traumatic event. Our bodies can withhold emotions and not release them unless there\u2019s a certain level of stimulation. For example, some women may have tight hips due to stored emotions<\/span><a href=\"https:\/\/theeverygirl.com\/hip-stretches-release-emotions\/\"> <span style=\"font-weight: 400;\">(1).<\/span><\/a><span style=\"font-weight: 400;\"> Somatic exercises to release trauma may help them deal with these feelings.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_women\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/3-3.png\" alt=\"somatic exercises for women\" \/>\u00a0<\/a><\/p>\n<p><span style=\"font-weight: 400;\">Even if you don&#8217;t have chronic pain or emotional tension, somatic exercise can still help you. It can improve your posture, strengthen your muscles, and even help with issues such as a tight pelvic floor. According to the Somatic Movement Center, somatic exercises help you build new muscle habits and change how your muscles react<\/span><a href=\"https:\/\/somaticmovementcenter.com\/\"> <span style=\"font-weight: 400;\">(2).<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Regularly performing somatic exercises can help practitioners improve flexibility, strength, and balance. The movements that are included in somatic routines can lengthen the tight muscles and help weak ones gain some strength. With time, this can help reduce the risk of injuries and elevate your physical capabilities. Flexibility and mobility are important factors in fitness that can reduce injuries among athletes and older adults.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The US Department of Health and Human Services even includes flexibility exercises such as somatic movement in its recommended physical activity guidelines for Americans<\/span><a href=\"https:\/\/health.gov\/sites\/default\/files\/2019-09\/Physical_Activity_Guidelines_2nd_edition.pdf\"> <span style=\"font-weight: 400;\">(6).<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Finally, <a href=\"https:\/\/betterme.world\/articles\/somatic-bodywork\/\">somatic bodywork<\/a> encourages a person to live mindfully. When you tap into your body, you may understand that you cannot be defined by the thoughts that live in your mind. Focusing on internal awareness also helps you better understand yourself, which leads to a more mindful and purposeful approach to everyday life. This can improve your overall well-being and quality of life.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Do_Somatic_Therapy_by_Myself\"><\/span><b>How Can I Do Somatic Therapy by Myself?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The hustle of daily life keeps most of us from working out. But this isn\u2019t the case if you opt for somatic exercises. You can perform free somatic exercises at home, ranging from slow and mindful movements to more advanced movements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many exercises you can learn. Below, we show you some exercises The Somatic Systems Institute categorized as essential somatic movements. Check them out!<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Flatten_and_Arch\"><\/span><b>Flatten and Arch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly inhale while arching your lower back upward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly exhale while flattening your lower back downward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 5-10 times (or less), focusing on slow and deliberate movements.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Arch_and_Curl\"><\/span><b>Arch and Curl<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and your hands interlaced behind your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly exhale while lifting your head and flattening your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly inhale while lowering your head and arching your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 5-10 times (or less), focusing on slow and deliberate movements.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe: Meditation &amp; Sleep app can help you transmute stress into serenity, pull you up from the doldrums, free your mind from the cares and worries of the world, quell racing thoughts and infuse you with tranquility! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_women\">Start using it now and change your life <\/a>!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side_Curl\"><\/span><b>Side Curl<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your left side, rest your head on your left arm, and bend your knees at 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your right arm over your head and place your hand near your left ear.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale: Slowly lift your right foot while using your right arm to lift your head slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on the feeling of your waist and rib cage muscles engaging.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale: Slowly lower your foot and head back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 3-5 times (or less) on the left side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn over and repeat on the right side.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Washcloth\"><\/span><b>Washcloth<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roll one arm down toward the floor while simultaneously dropping your knees toward the same side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turn your head in the opposite direction, creating a gentle spinal twist.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly roll your other arm down and drop your knees toward that side, turning your head in the opposite direction again.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 3-20 times (or less), focusing on slow and relaxed movements.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Twists\"><\/span><b>Seated Twists<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit with your right hand on your left shoulder, knees bent toward the left.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently rotate your torso to the left three times (or less).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold your torso in the left position, then slowly turn your head to the right and back three times (or less).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now, turn your torso and head in opposite directions three times (or less) for a full spinal twist.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your torso to the left, slowly lift your chin toward the ceiling, then lower your eyes towards the floor. Repeat three times (or less).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat all steps on the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on slow and deliberate movements throughout.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">In addition, somatic therapies such as <a href=\"https:\/\/betterme.world\/articles\/somatic-experiencing\/\">somatic experiencing<\/a> (SE) therapy use mind-body connections to deal with symptoms that are related to certain mental health conditions. This body-oriented approach has gained popularity for its ability to help individuals tackle trauma. In addition to somatic exercises for releasing trauma, there are also some somatic exercises for weight loss. You can explore various kinds of moves according to the goals you want to achieve.<\/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<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_women\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/21-2.png\" alt=\"somatic exercises for women\" \/>\u00a0<\/a><\/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;\">Yes, you can!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Any movement that increases your heart rate and strengthens your muscles can trigger your body to burn calories. <a href=\"https:\/\/betterme.world\/articles\/somatic-release\/\">Somatic release<\/a> is considered a sustainable form of exercise. Moving with purpose and paying attention to how your body reacts can make each movement more effective. As most somatic exercises are gentle and focus on listening to your body&#8217;s signals, they\u2019re usually safer than traditional exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Losing weight is more of a mental game. People must adopt <a href=\"https:\/\/betterme.world\/articles\/healthy-habit\/\">healthy habits<\/a> when they want to reach a healthy weight. Acts such as improving sleep and reducing stress factors can keep your cortisol levels under control <\/span><a href=\"https:\/\/health.clevelandclinic.org\/how-to-reduce-cortisol-and-turn-down-the-dial-on-stress\"><span style=\"font-weight: 400;\">(8).<\/span><\/a><span style=\"font-weight: 400;\"> You may experience less pain, better flexibility, and more strength when combined with the physical benefits of somatic movements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a part of this program, you should talk to somatic specialists. Discuss customized programs according to your age and gender. For example, you can ask about somatic exercises for women over 40 or for women over 50 to ensure you follow a plan that suits your physique.<\/span><\/p>\n<p><strong>Whether you want to learn how to exit the spiral of self-harming behavior, overcome anxiety, cure insomnia or simply give yourself the time and space to bliss out and soak up the moment of complete peace and quiet &#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_exercises_for_women\">BetterMe: Meditation &amp; Sleep app is exactly the tool for that <\/a>! If you don\u2019t take care of number one, who will?<\/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=\"How_do_I_start_somatic_exercise\"><\/span><strong>How do I start somatic exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Start by exploring the movements that feel good for your body. Try focusing on your breath and your internal sensations. You can also try simple stretches or guided somatic exercises online or in a class. Don\u2019t forget to listen to your body and adjust the pace accordingly.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_an_example_of_a_somatic_practice\"><\/span><strong>What is an example of a somatic practice?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">An example of somatic practice is the body scan meditation. You must lie down in this practice and direct your attention to different body parts, paying attention to the sensations without judgment. This can cultivate body awareness and release tension.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_tai_chi_a_somatic_exercise\"><\/span><strong>Is tai chi a somatic exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Tai chi is considered a somatic exercise that involves slow, mindful movements and focuses on internal awareness and sensation. However, it also covers elements of Chinese meditation and martial arts.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Pilates_a_somatic_exercise\"><\/span><strong>Is Pilates a somatic exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Pilates is not traditionally classified as a somatic exercise, but it does include somatic principles such as slow and mindful movements. Like tai chi, Pilates can be practiced by focusing on physical fitness and building strength. Whether Pilates is somatic depends on the instructor\u2019s approach and the practitioner\u2019s focus during the practice.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_women&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-4.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_women\" 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=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic exercises bring a unique and empowering approach to fitness. Women can discover a path to greatness, better health, and happiness by incorporating somatic exercises into their routines. Don\u2019t forget that you should opt for a holistic fitness approach, regardless of your workout plan. So, if you perform somatic exercises for women, you should also work on other factors such as a <a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\">balanced diet<\/a> and better sleep patterns.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This article has covered some of the basics you should know as a beginner on the somatic pathway. If you find yourself stuck somewhere and can\u2019t find the right movements, it\u2019s always best to seek professional help. A customized plan and insightful guidance can help you feel better and hit your fitness goals.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A common belief in the fitness world states that we must break a sweat to reach our goals, be it weight loss or muscle gain. Somatic exercises present a completely different idea. They prioritize slow, mindful movements that don\u2019t push your physical or mental boundaries. Instead, they circulate the idea of listening to your physical [&hellip;]<\/p>\n","protected":false},"author":56,"featured_media":61257,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[209],"tags":[],"coauthors":[177,213],"class_list":["post-61253","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 Exercises for Women: Reclaim Your Body, Soothe Your Mind - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 SOMATIC EXERCISES FOR WOMEN \u27a4 can help them reduce tension, release stress, and reconnect with their bodies. Keep reading to find out how.\" \/>\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 Exercises for Women: Reclaim Your Body, Soothe Your Mind\" \/>\n<meta property=\"og:description\" content=\"\u2605 SOMATIC EXERCISES FOR WOMEN \u27a4 can help them reduce tension, release stress, and reconnect with their bodies. Keep reading to find out how.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/\" \/>\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=\"2024-07-15T07:22:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Somatic_1-1024x576.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=\"Anoshia Riaz, Sachini Akuretiya, MS\" \/>\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=\"Anoshia Riaz, Sachini Akuretiya, MS\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/\"},\"author\":{\"name\":\"Anoshia Riaz\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/4bebac02cf4cfe7f90321b7ab729a072\"},\"headline\":\"Somatic Exercises for Women: Reclaim Your Body, Soothe Your Mind\",\"dateModified\":\"2024-07-15T07:22:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/\"},\"wordCount\":1641,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Somatic_1.png\",\"articleSection\":[\"Somatic Exercises\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A common belief in the fitness world states that we must break a sweat to reach our goals, be it weight loss or muscle gain. Somatic exercises present a completely different idea. They prioritize slow, mindful movements that don\u2019t push your physical or mental boundaries. Instead, they circulate the idea of listening to your physical sensations and responding to them. These aren\u2019t mere empty beliefs and deep research has proven how somatic exercises can increase strength and relieve pain (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7868595\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">)<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8276649\/\\\"><span style=\\\"font-weight: 400;\\\">.<\/span><\/a>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_women\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-5.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">When it comes to exercise plans, there could be some gender differences that should be considered. Although most exercises suit all genders, some routines may work more in favor of one over the other. This happens due to discrepancies in physique, hormones, and stamina <\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5033515\/\\\"><span style=\\\"font-weight: 400;\\\">(3).<\/span><\/a><span style=\\\"font-weight: 400;\\\"> This article focuses on somatic exercises for women. 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Keep reading to find out how.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Somatic Exercises for Women: Reclaim Your Body, Soothe Your Mind","og_description":"\u2605 SOMATIC EXERCISES FOR WOMEN \u27a4 can help them reduce tension, release stress, and reconnect with their bodies. Keep reading to find out how.","og_url":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-07-15T07:22:38+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Somatic_1-1024x576.png","type":"image\/png"}],"author":"Anoshia Riaz, Sachini Akuretiya, MS","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Anoshia Riaz, Sachini Akuretiya, MS","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/"},"author":{"name":"Anoshia Riaz","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/4bebac02cf4cfe7f90321b7ab729a072"},"headline":"Somatic Exercises for Women: Reclaim Your Body, Soothe Your Mind","dateModified":"2024-07-15T07:22:38+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/"},"wordCount":1641,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-exercises-for-women\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Somatic_1.png","articleSection":["Somatic Exercises"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A common belief in the fitness world states that we must break a sweat to reach our goals, be it weight loss or muscle gain. Somatic exercises present a completely different idea. They prioritize slow, mindful movements that don\u2019t push your physical or mental boundaries. Instead, they circulate the idea of listening to your physical sensations and responding to them. These aren\u2019t mere empty beliefs and deep research has proven how somatic exercises can increase strength and relieve pain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7868595\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8276649\/\"><span style=\"font-weight: 400;\">.<\/span><\/a>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_women\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-5.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">When it comes to exercise plans, there could be some gender differences that should be considered. Although most exercises suit all genders, some routines may work more in favor of one over the other. This happens due to discrepancies in physique, hormones, and stamina <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5033515\/\"><span style=\"font-weight: 400;\">(3).<\/span><\/a><span style=\"font-weight: 400;\"> This article focuses on somatic exercises for women. 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