Somatic Therapy Flash Cards

Somatic exercise for self regulation

Lie on your back with your knees bent and your feet flat. Extend your arms wide, turning your right palm down and your left palm up. Slowly roll your arms in opposite directions, so your right palm turns up and your left palm turns down. Rotate your arms farther each time. Make this a full-body movement by incorporating the legs. Moving in time with the arms, lower your knees toward the palm-down side and turn your head toward the palm-up side. Repeat in the other direction. Continue to roll back and forth in a fluid movement. Move slowly, noticing how your coordination shifts after practicing the full movement five to 10 times. Perform this series with your eyes closed to enhance the shift in your body awareness. Somatic exercise for self-regulation movement flow

BODY TAPPING

With your hand in a cupping position, tap your body all over, from your feet to your head. You can also try squeezing different parts of your body, instead of tapping them. This will help you with grounding, but also help your body recognize your boundaries — which can also give you a sense of being contained and safe.

Somatic exercise for grounding

Somatic exercise for grounding

TOWEL TWIST

Skiing Bend your knees slightly and rotate your legs to the right at the same time and then to the left at the same time. Allow your back to arch and flatten in a natural pattern. Repeat this movement pattern five to 10 times on each side moving in a slow and fluid motion. Notice how this feels on the right and left sides of your back. Extend your legs long and try the same movement pattern, rotating five to 10 times to each side. The sensations in your back should be similar, but more subtle.

Lie on your back with your legs extended. Close your eyes and twist your right leg outward, allowing your lower back to arch. Twist it inward, allowing your back to flatten. Repeat this pattern on both sides five times, noticing how the movement of your leg affects your lower back. Next, try rotating both legs inward and outward in a pigeon toe and duck foot pattern. Practice this five times, noticing when your back wants to arch and flatten and allowing it to move accordingly.