{"id":80574,"date":"2025-08-11T16:47:11","date_gmt":"2025-08-11T16:47:11","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=80574"},"modified":"2025-08-11T16:47:11","modified_gmt":"2025-08-11T16:47:11","slug":"somatic-stretching-exercises","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/","title":{"rendered":"Somatic Stretching Exercises: Benefits, Tips, and How to Get Started"},"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-stretching-exercises\/#What_Is_the_Purpose_of_Somatic_Stretching_Exercises\" >What Is the Purpose of Somatic Stretching 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-stretching-exercises\/#What_Makes_Somatic_Stretching_Different_from_Regular_Stretching\" >What Makes Somatic Stretching Different from Regular Stretching?<\/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-stretching-exercises\/#Benefits_of_a_Somatic_Stretching_Routine\" >Benefits of a Somatic Stretching Routine<\/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-stretching-exercises\/#What_Benefits_Come_from_a_Somatic_Stretching_Routine\" >What Benefits Come from a Somatic Stretching Routine?<\/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-stretching-exercises\/#Are_Somatic_Stretches_Good_for_Beginners\" >Are Somatic Stretches Good for Beginners?<\/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-stretching-exercises\/#Can_Somatic_Stretching_Exercises_Help_With_Weight_Loss\" >Can Somatic Stretching Exercises Help With Weight Loss?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/#How_to_Start_a_Somatic_Stretching_Practice\" >How to Start a Somatic Stretching Practice<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/#What_Is_a_Weekly_Somatic_Stretching_Plan_Example\" >What Is a Weekly Somatic Stretching Plan Example?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/#What_Is_an_Easy_Somatic_Stretching_Flow_for_Beginners\" >What Is an Easy Somatic Stretching Flow for Beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/#What_Should_Be_Avoided_When_Starting_Somatic_Stretching\" >What Should Be Avoided When Starting Somatic Stretching?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/#What_Somatic_Stretching_Exercises_Work_Best_Daily\" >What Somatic Stretching Exercises Work Best Daily?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/#Somatic_Standing_Awareness\" >Somatic Standing Awareness<\/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-stretching-exercises\/#Gentle_Neck_Release_%E2%80%9CHang_Your_Head%E2%80%9D\" >Gentle Neck Release (\u201cHang Your Head\u201d)<\/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-stretching-exercises\/#Arch_and_Flatten_Stretch\" >Arch and Flatten Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/#Somatic_Iliopsoas_Exercise\" >Somatic Iliopsoas 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:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/#Somatic_Carpal_Tunnel_Exercise\" >Somatic Carpal Tunnel Exercise<\/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:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/#Whats_the_difference_between_somatic_stretching_and_yoga\" >What&#8217;s the difference between somatic stretching and yoga?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/#Can_stretching_release_trauma\" >Can stretching release trauma?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/#What_are_the_side_effects_of_somatic_exercises\" >What are the side effects of somatic exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/#How_do_you_start_somatic_stretching\" >How do you start somatic stretching?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you tend to carry tension in your body or feel constantly stressed throughout the day, adding just a few minutes of somatic stretching may offer a sense of relief.<\/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_Stretching_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/somatic1-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Somatic stretching exercises combine traditional stretches with somatic principles to help you slow down, tune into your body, and stay present (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2018\/08\/Somatic-Theory.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.jstor.org\/stable\/j.ctv36xvk7r\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). It may sound simple, but this gentle approach can be effective for developing a greater awareness of how your mind and body feel and respond to each other. While it\u2019s not a cure-all, it can be a supportive tool to consider adding to your self-care routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This article covers what somatic stretching exercises are, their key benefits, and what you need to know before you start your own somatic stretching practice.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Purpose_of_Somatic_Stretching_Exercises\"><\/span><b>What Is the Purpose of Somatic Stretching Exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic stretching exercises are a form of mindful movement that helps you tune into how your body feels during movement (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2018\/08\/Somatic-Theory.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.jstor.org\/stable\/j.ctv36xvk7r\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Instead of focusing on flexibility or fitness goals, it focuses on paying attention to internal sensations as you stretch.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By doing this, you may start to recognize patterns of tension or discomfort that often go unnoticed in daily life (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4316402\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Over time, this awareness enhances your ability to release stress or tension while you become more relaxed (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4316402\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/mind-body-technique\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). It can also be a simple way to pause and reset whenever you need a moment of rest or a break in your day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As everyone\u2019s experience is different, it\u2019s always important to consult your healthcare provider before you start any new wellness practice. They can help determine whether somatic stretching is right for your needs and offer personalized advice as required. <span data-sheets-root=\"1\">If you&#8217;re curious <a href=\"https:\/\/betterme.world\/articles\/how-often-should-you-stretch\/\">how often should you stretch<\/a>, check out our earlier article.<\/span><\/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_Stretching_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77607\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-somatic-exercices-4-1024x640.png\" alt=\"somatic stretching exercises\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-somatic-exercices-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-somatic-exercices-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-somatic-exercices-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-somatic-exercices-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-somatic-exercices-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Makes_Somatic_Stretching_Different_from_Regular_Stretching\"><\/span><b>What Makes Somatic Stretching Different from Regular Stretching?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Traditional stretching typically involves deliberately lengthening a specific muscle or muscle group to improve flexibility, strength, and a healthy range of motion in the joints (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-importance-of-stretching\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). In addition, the <a href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching-in-the-morning\/\">benefits of stretching<\/a> often help maintain muscle elasticity and prevent tightness, which can play a key role in reducing the risk of joint pain, strain, or injury (<\/span><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/the-importance-of-stretching\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, somatic stretching focuses less on physical performance and more on internal awareness (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2018\/08\/Somatic-Theory.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Instead of trying to stretch as far as possible or hold a certain pose, it encourages you to move slowly and mindfully. The goal is less about achieving physical outcomes and more about reconnecting with your body at your own pace.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By tuning into these internal sensations, somatic stretching may help you notice areas of tension or imbalance that conventional stretching may overlook (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/mind-body-technique\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read more:<\/strong><a href=\"https:\/\/betterme.world\/articles\/is-yin-yoga-somatic\/\"> Is Yin Yoga Somatic Exercise? Everything You Need to Know<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_a_Somatic_Stretching_Routine\"><\/span><b>Benefits of a Somatic Stretching Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Starting a somatic stretching routine can offer a range of benefits, but it\u2019s important to remember that the experience can vary from person to person. Some people may feel changes immediately, while others may need more time to notice relief.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Stretching_Exercises\" target=\"_blank\" rel=\"noopener\">Install the app and experience the versatility first-hand!<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Benefits_Come_from_a_Somatic_Stretching_Routine\"><\/span><b>What Benefits Come from a Somatic Stretching Routine?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While not everyone will have the same experience, some of the most common benefits of somatic stretching include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A greater sense of calm and emotional release (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8276649\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.mdpi.com\/2076-3425\/12\/2\/285\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relief from built-up tension and stress in the body (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/unlocking-your-body\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/psychology\/articles\/10.3389\/fpsyg.2020.620381\/full\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Possible reduction in chronic muscle pain or discomfort (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/unlocking-your-body\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/psychology\/articles\/10.3389\/fpsyg.2020.620381\/full\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased awareness of how your mind and body feel during movement (<\/span><a href=\"https:\/\/www.mdpi.com\/2076-3425\/12\/2\/285\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Support for trauma relief when guided by a trained mental health provider (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6973294\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019re struggling with mental health concerns or need extra support with your somatic stretching journey, the Psychology Today website offers a <\/span><a href=\"https:\/\/www.psychologytoday.com\/us\/therapists?category=somatic\"><span style=\"font-weight: 400;\">search feature<\/span><\/a><span style=\"font-weight: 400;\"> to help you find somatic therapists in your area (United States only).<\/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_Stretching_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77602\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-somatic-exercices-1024x640.png\" alt=\"somatic stretching exercises\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-somatic-exercices-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-somatic-exercices-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-somatic-exercices-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-somatic-exercices-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-somatic-exercices.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Somatic_Stretches_Good_for_Beginners\"><\/span><b>Are Somatic Stretches Good for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Yes, somatic stretching can be a great option for beginners. It\u2019s gentle, accessible, and doesn\u2019t require any special equipment or previous experience. The stretches are slow and guided by how you feel, which makes it easy to start at your own pace and adjust as required.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As it focuses more on internal awareness than physical intensity, you don\u2019t need to be at a certain fitness level to start. However, if you\u2019re a beginner, it\u2019s best to start slow and build your way up until you find a routine that works for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Again, if you have any physical or mental health concerns, always check in with your healthcare provider or <\/span><a href=\"https:\/\/www.psychologytoday.com\/us\/therapists?category=somatic\"><span style=\"font-weight: 400;\">find a somatic therapist<\/span><\/a><span style=\"font-weight: 400;\"> before you get started. Once you have their approval, starting at home is relatively simple.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Somatic_Stretching_Exercises_Help_With_Weight_Loss\"><\/span><b>Can Somatic Stretching Exercises Help With Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Somatic stretching exercises aren\u2019t designed for weight loss, as their main purpose is to help you build internal awareness and reconnect with how your body feels as you move (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2018\/08\/Somatic-Theory.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). These types of mind-body techniques are more about mindfulness, relaxation, and restoring balance rather than losing weight or physical fitness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, some research has suggested that mind-body techniques may support weight loss by promoting healthier lifestyle habits and reducing stress-related behaviors (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0965229913000903\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). While they\u2019re not a direct weight loss solution, they can be a beneficial tool for supporting your overall well-being and encouraging more mindful, balanced living (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/psychology\/articles\/10.3389\/fpsyg.2025.1559535\/full\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re interested in <a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-weight-loss\/\">somatic exercises for weight loss<\/a> specifically, try looking for more high-intensity techniques such as Pilates or yoga. Check out the <\/span><a href=\"https:\/\/betterme.world\/\"><span style=\"font-weight: 400;\">BetterMe app<\/span><\/a><span style=\"font-weight: 400;\"> for tips, tutorials, and other resources to help you get started.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, consider speaking with a dietitian or nutritionist to get more personalized guidance on your weight loss goals. To find a qualified provider near you, try using the <\/span><a href=\"https:\/\/www.healthprofs.com\/country-selector\"><span style=\"font-weight: 400;\">Health Profs search tool<\/span><\/a><span style=\"font-weight: 400;\"> (United States and Canada only).<\/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_Stretching_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77334\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-309-somatic-yoga-workout-plan-1024x640.png\" alt=\"somatic stretching exercises\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-309-somatic-yoga-workout-plan-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-309-somatic-yoga-workout-plan-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-309-somatic-yoga-workout-plan-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-309-somatic-yoga-workout-plan-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/BP-309-somatic-yoga-workout-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Start_a_Somatic_Stretching_Practice\"><\/span><b>How to Start a Somatic Stretching Practice<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you\u2019re new to mindful movement and somatic practices, somatic stretching can be a great place to start. Unlike more intense workout routines, it encourages you to move more slowly and with greater intention, which makes it accessible for most people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you\u2019re looking for basic <a href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-beginners\/\">somatic stretching exercises for beginners<\/a> or a more advanced routine for recovery, below are a few practical ways to start.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Weekly_Somatic_Stretching_Plan_Example\"><\/span><b>What Is a Weekly Somatic Stretching Plan Example?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking to start somatic stretching exercises at home but aren\u2019t sure where to start, creating a simple weekly plan can make it easier to build a consistent routine (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6378489\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). The right plan will depend on your needs, goals, comfort level, and overall lifestyle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few examples of plans you can consider (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/daily-practice\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>5 minutes every day:<\/b><span style=\"font-weight: 400;\"> Ideal for quick relief and building gradual awareness.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>10-20 minutes, 3-4 times per week:<\/b><span style=\"font-weight: 400;\"> Offers a more in-depth practice with longer sessions, but doesn\u2019t require a daily commitment.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Every night:<\/b><span style=\"font-weight: 400;\"> Ideal for helping relax the mind and body before sleep.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Every morning:<\/b><span style=\"font-weight: 400;\"> Ideal for setting an intentional, positive tone for the day ahead.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Before and after a workout:<\/b><span style=\"font-weight: 400;\"> Great for supporting muscle recovery and easing tension from more intense exercises or workout sessions.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To make it easier to stick to your routine, try attaching your stretching sessions to habits you already have, such as stretching right after brushing your teeth, before bed, or even following your regular workout. This approach, which is often called \u201chabit stacking\u201d, helps make your practice feel more natural and automatic over time (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3505409\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that these are only suggestions, so feel free to customize your plan based on what works best for you. If a routine or technique doesn\u2019t feel right, adjust as needed and always listen to your body.\u00a0<\/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_Stretching_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-73487\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-217-what-are-somatic-yoga-exercises-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-217-what-are-somatic-yoga-exercises-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-217-what-are-somatic-yoga-exercises-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-217-what-are-somatic-yoga-exercises-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-217-what-are-somatic-yoga-exercises-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-217-what-are-somatic-yoga-exercises.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_an_Easy_Somatic_Stretching_Flow_for_Beginners\"><\/span><b>What Is an Easy Somatic Stretching Flow for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">An easy somatic stretching flow will look different for everyone, particularly beginners, so your routine should reflect what feels good in your body. It\u2019s best to start with a few slow, gentle stretches that help you tune into how your body responds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">From there, you can gradually build your routine as your comfort and awareness grow. As somatic stretching focuses more on internal sensations than outward form, nearly any <a href=\"https:\/\/betterme.world\/articles\/stretching-exercise-for-beginners\/\">stretching exercise for beginners<\/a> can be adapted to have a mind-body component (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2018\/08\/Somatic-Theory.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.jstor.org\/stable\/j.ctv36xvk7r\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). So, keep exploring different stretches until you find what feels best for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most important things to keep in mind when starting are to listen closely to your body\u2019s needs, adjust your routine as needed, and stay consistent.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Should_Be_Avoided_When_Starting_Somatic_Stretching\"><\/span><b>What Should Be Avoided When Starting Somatic Stretching?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When starting somatic stretching, it\u2019s important not to force or rush the process. Avoid pushing yourself into deep stretches or holding poses that feel uncomfortable. The goal isn\u2019t to achieve a perfect stretch but to stay present and attuned to your body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some other common mistakes to avoid:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Comparing your progress to that of others<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ignoring discomfort or stretching through pain<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Skipping rest or attempting too much too soon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Getting distracted or multitasking during your practice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rushing through movements instead of moving mindfully<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember that by slowly easing into the practice and honoring your body\u2019s limits, you\u2019re more likely to create a sustainable routine that feels rewarding and enjoyable.<\/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_Stretching_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-73406\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-201-what-are-somatic-yoga-exercises-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-201-what-are-somatic-yoga-exercises-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-201-what-are-somatic-yoga-exercises-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-201-what-are-somatic-yoga-exercises-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-201-what-are-somatic-yoga-exercises-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-201-what-are-somatic-yoga-exercises.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Somatic_Stretching_Exercises_Work_Best_Daily\"><\/span><b>What Somatic Stretching Exercises Work Best Daily?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Incorporating somatic stretching exercises into your daily routine can be a helpful tool to increase body awareness and support overall well-being (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2018\/08\/Somatic-Theory.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.jstor.org\/stable\/j.ctv36xvk7r\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Still, the key is to move slowly, stay present, and tune into how your body feels with each stretch. Below are five somatic stretching exercises you can practice daily (<\/span><a href=\"https:\/\/www.everydayhealth.com\/fitness\/what-is-somatic-stretching\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Somatic_Standing_Awareness\"><\/span><b>Somatic Standing Awareness<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Standing awareness is one of the best somatic stretching exercises for seniors, beginners, or anyone who is easing into a routine, as it helps you tune into areas of the body where you may be unknowingly holding tension (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2018\/08\/Standing-Awareness.pdf\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to do it somatically:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet firmly rooted on the ground, approximately hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a moment to notice how your feet grip the floor and distribute your weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe deeply, then gently press your toes into the ground and lift your arches.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly release this muscle contraction, and notice how your muscles feel and respond to each movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue breathing deeply and moving through these stretches, paying attention to how your muscles expand and contract with each movement and breath.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After a few moments, slowly scan your body from head to toe to recognize any areas of tension without judgment or attempting to change anything.<\/span><\/li>\n<\/ol>\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_Stretching_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72617\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health-11-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health-11-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health-11-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health-11-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health-11-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health-11.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Gentle_Neck_Release_%E2%80%9CHang_Your_Head%E2%80%9D\"><\/span><b>Gentle Neck Release (\u201cHang Your Head\u201d)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A gentle neck release, otherwise known as \u201chang your head\u201d, targets tension that is commonly held in the neck, shoulders, and upper back, which can be particularly helpful for those who sit at their desks all day and experience stress and discomfort (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25780258\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to do it somatically:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet rooted to the floor, hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly allow your head to hang forward as far as is comfortable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Notice how the stretch feels in your neck, shoulders, and upper back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you notice tension, take a moment to identify how this experience feels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe deeply, and try to release tension by softening and relaxing the muscles with each inhale and exhale.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Somatic_Stretching_Exercises\" target=\"_blank\" rel=\"noopener\">Hurry up and change your life for the better!<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Arch_and_Flatten_Stretch\"><\/span><b>Arch and Flatten Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The arch-and-flatten stretch is ideal for releasing tightness in the middle and lower back while improving control over your core muscles (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2019\/03\/Arch-and-Flatten.pdf\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s done while lying on the floor, so it\u2019s best to use a yoga mat or another supportive surface underneath you for comfort.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to do it somatically:<\/span><\/p>\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 feet flat on the floor, hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a few deep breaths, paying close attention to how your muscles feel as you inhale and exhale.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you continue breathing, gently arch your back and lift your belly upward, pressing your glutes into the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause in this position to notice any internal sensations and stay here for as long as it feels comfortable while maintaining slow, steady breaths.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When you\u2019re ready, slowly lower your back and gently flatten it against the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement at a slow pace, staying focused on areas that feel tense and trying to release this tension through each motion.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Somatic_Iliopsoas_Exercise\"><\/span><b>Somatic Iliopsoas Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This stretch brings awareness to the iliopsoas muscle group, which is a deep muscle group that connects your spine to your lower limbs (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32516195\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s meant to help release any tightness in the hips and lower back, areas in which many people carry tension (<\/span><a href=\"https:\/\/www.mdpi.com\/2077-0383\/13\/24\/7598\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to do it somatically:<\/span><\/p>\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 feet flat on the floor, hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your right hand behind your head for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently lift your head and your right leg (while bent) approximately 6 inches off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remain here for a moment, pause, and notice how your muscles feel, particularly in the lower back, hips, and legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When you\u2019re ready, slowly lower your head and leg back to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the movement with the same leg, this time extending it slightly straighter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After a few repetitions, switch to the left side and repeat this same process.<\/span><\/li>\n<\/ol>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/4-types-of-yoga\/\">4 Types of Yoga and What They Mean for You<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Somatic_Carpal_Tunnel_Exercise\"><\/span><b>Somatic Carpal Tunnel Exercise<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The somatic carpal tunnel exercise is ideal for anyone who spends long periods typing on their computer, phone, or other device, as it targets areas where this repetitive strain and tightness often accumulate (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11536321\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to do it somatically:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your left side with your legs bent at 90 degrees, and rest your head on your left arm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your right hand on the floor with your elbow bent at roughly 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lift your right arm over your head until your hand is near your left ear and your elbow is pointing straight up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use your hand to gently guide your head upward, similar to the feeling of a side crunch, and notice how your muscles feel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your head back down and repeat this same stretch once more.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your right elbow up, gently roll onto your back and rest your right arm behind your head, then stretch your left arm out to the side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently crunch your right arm, right shoulder, and head toward the left side of your body, and slowly relax down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this entire sequence on the opposite side, switching your body and arm positions.<\/span><\/li>\n<\/ol>\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_Stretching_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-72615\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Whats_the_difference_between_somatic_stretching_and_yoga\"><\/span><strong>What&#8217;s the difference between somatic stretching and yoga?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While both have a mind-body component, somatic stretching and yoga differ in what movements and sequences they use. There are many different types of yoga with varying purposes and styles, but somatic yoga is the most similar to somatic stretching,\u00a0 as they both incorporate mindful awareness into movement (<\/span><a href=\"https:\/\/www.health.com\/somatic-yoga-8731678\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_stretching_release_trauma\"><\/span><strong>Can stretching release trauma?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/somatic-movement-therapy\/\">Somatic movement<\/a> (such as somatic stretching) may help support trauma recovery by allowing the body to gradually release stored tension (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4316402\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). However, trauma is deeply personal and complex, so these practices should never replace professional care. They are most effective when done under the guidance of a trained mental health provider.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_the_side_effects_of_somatic_exercises\"><\/span><strong>What are the side effects of somatic exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Many people who regularly engage in somatic exercises experience what\u2019s sometimes called a \u201c<a href=\"https:\/\/betterme.world\/articles\/somatic-release\/\">somatic release<\/a>\u201d &#8211; a physical or emotional response where built-up tension begins to let go (<\/span><a href=\"https:\/\/amfmtreatment.com\/blog\/somatic-healing-for-mind-and-body\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). This can sometimes result in strong emotional responses, physical sensations, or general fatigue (<\/span><a href=\"https:\/\/integrativelifecenter.com\/mental-health-treatment\/signs-your-body-is-releasing-trauma\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While these reactions are often part of the healing process, any pain, distress, or other concerning symptoms should be discussed with a healthcare provider immediately.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_you_start_somatic_stretching\"><\/span><strong>How do you start somatic stretching?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Getting started with somatic stretching is simple, as long as you don\u2019t have any existing health conditions or have been cleared by your healthcare provider. You don\u2019t need any special equipment, just an open mind and a willingness to reconnect with your body. For more guided routines and additional stretches, check out the <\/span><a href=\"https:\/\/betterme.world\/\"><span style=\"font-weight: 400;\">BetterMe app<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n\n<\/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_Stretching_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/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 stretching exercises can be a beneficial way to support your well-being and help you feel more balanced, both physically and emotionally. Whether you\u2019re easing into somatic movement or looking to deepen your body awareness, these techniques are well worth incorporating into your routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For guided sessions, helpful tips, and ongoing support, the <\/span><a href=\"https:\/\/betterme.world\/\"><span style=\"font-weight: 400;\">BetterMe app<\/span><\/a><span style=\"font-weight: 400;\"> is an excellent resource to keep you motivated on your path to a healthier, happier you.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you tend to carry tension in your body or feel constantly stressed throughout the day, adding just a few minutes of somatic stretching may offer a sense of relief. Somatic stretching exercises combine traditional stretches with somatic principles to help you slow down, tune into your body, and stay present (1, 2). It may [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":80575,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[209],"tags":[],"coauthors":[45],"class_list":["post-80574","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 Stretching Exercises: Benefits, Tips, and How to Get Started - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn how \u2605 SOMATIC STRETCHING EXERCISES \u27a4 can support your well-being and everything you need to know before you get started.\" \/>\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 Stretching Exercises: Benefits, Tips, and How to Get Started\" \/>\n<meta property=\"og:description\" content=\"Learn how \u2605 SOMATIC STRETCHING EXERCISES \u27a4 can support your well-being and everything you need to know before you get started.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/\" \/>\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:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-77-somatic-stretching-exercises-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\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=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 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-stretching-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Somatic Stretching Exercises: Benefits, Tips, and How to Get Started\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/\"},\"wordCount\":2578,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-77-somatic-stretching-exercises.png\",\"articleSection\":[\"Somatic Exercises\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you tend to carry tension in your body or feel constantly stressed throughout the day, adding just a few minutes of somatic stretching may offer a sense of relief.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Somatic stretching exercises combine traditional stretches with somatic principles to help you slow down, tune into your body, and stay present (<\/span><a href=\\\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2018\/08\/Somatic-Theory.pdf\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">, <\/span><a href=\\\"https:\/\/www.jstor.org\/stable\/j.ctv36xvk7r\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). It may sound simple, but this gentle approach can be effective for developing a greater awareness of how your mind and body feel and respond to each other. While it\u2019s not a cure-all, it can be a supportive tool to consider adding to your self-care routine.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This article covers what somatic stretching exercises are, their key benefits, and what you need to know before you start your own somatic stretching practice.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the Purpose of Somatic Stretching Exercises?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Somatic stretching exercises are a form of mindful movement that helps you tune into how your body feels during movement (<\/span><a href=\\\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2018\/08\/Somatic-Theory.pdf\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">, <\/span><a href=\\\"https:\/\/www.jstor.org\/stable\/j.ctv36xvk7r\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Instead of focusing on flexibility or fitness goals, it focuses on paying attention to internal sensations as you stretch.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">By doing this, you may start to recognize patterns of tension or ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/\",\"name\":\"Somatic Stretching Exercises: Benefits, Tips, and How to Get Started - 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Started","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/"},"wordCount":2578,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-77-somatic-stretching-exercises.png","articleSection":["Somatic Exercises"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">If you tend to carry tension in your body or feel constantly stressed throughout the day, adding just a few minutes of somatic stretching may offer a sense of relief.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Somatic stretching exercises combine traditional stretches with somatic principles to help you slow down, tune into your body, and stay present (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2018\/08\/Somatic-Theory.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.jstor.org\/stable\/j.ctv36xvk7r\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). It may sound simple, but this gentle approach can be effective for developing a greater awareness of how your mind and body feel and respond to each other. While it\u2019s not a cure-all, it can be a supportive tool to consider adding to your self-care routine.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This article covers what somatic stretching exercises are, their key benefits, and what you need to know before you start your own somatic stretching practice.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is the Purpose of Somatic Stretching Exercises?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Somatic stretching exercises are a form of mindful movement that helps you tune into how your body feels during movement (<\/span><a href=\"https:\/\/somaticmovementcenter.com\/wp-content\/uploads\/2018\/08\/Somatic-Theory.pdf\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.jstor.org\/stable\/j.ctv36xvk7r\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Instead of focusing on flexibility or fitness goals, it focuses on paying attention to internal sensations as you stretch.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">By doing this, you may start to recognize patterns of tension or ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/","url":"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/","name":"Somatic Stretching Exercises: Benefits, Tips, and How to Get Started - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-77-somatic-stretching-exercises.png","description":"Learn how \u2605 SOMATIC STRETCHING EXERCISES \u27a4 can support your well-being and everything you need to know before you get started.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-77-somatic-stretching-exercises.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/BP-77-somatic-stretching-exercises.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/somatic-stretching-exercises\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Mental Health","item":"https:\/\/stage.betterme.world\/articles\/mental-health\/"},{"@type":"ListItem","position":3,"name":"Therapy","item":"https:\/\/stage.betterme.world\/articles\/mental-health\/therapy\/"},{"@type":"ListItem","position":4,"name":"Somatic Exercises","item":"https:\/\/stage.betterme.world\/articles\/mental-health\/therapy\/somatic-exercises\/"},{"@type":"ListItem","position":5,"name":"Somatic Stretching Exercises: Benefits, Tips, and How to Get Started"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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