Thank you so much, this is the first time I have been able to establish a regular practice and it has changed how I feel physically and mentally. I so appreciate you.
You’re very welcome Shanin! Glad to hear you’ve been able to get into a regular practice. It really is life changing stuff. Keep it up. If you have any questions let me know. And if you haven’t already, consider signing up to my mailing list. Link in the description. Thanks for watching. 🙏
That's awesome, nice work! Glad the videos are helping you, keep practicing and you'll keep improving. Check out my video for Somatics before sleep too. Here it is: th-cam.com/video/L83MovE_kxM/w-d-xo.html
Life changing stuff Years of chronic pain trying to stretch and strengthen But now i see i had no mucle mind awareness contract and relax Game changer .thanks so much
Interesting, I have done similar movements kind of intuitively when I have been in pain, and now I have come across your video. It's like a confirmation. Thank you for the video. I am very keen to learn more about this.
You're very welcome! Check out my playlist for the most common pain complaints to learn more. Here it is: bit.ly/46p9ZW8 You could also pick up a copy of the book 'Somatics' by Thomas Hanna. Thanks for watching.🙏
Gday from Australia. 50s bloke here. Was sceptical to be honest. Old school i thought you had to make it painful for any benefits. Ive followed your routine a couple of times, about to do it again. Bloody fantastic result for myself each time. Last time i rushed it and noticed being tense definitely meant less benefit. Gentle is the Way 😊 Thankyou brother 🙏
You're welcome brother! Glad you are finding my videos helpful. Keep practicing, there's no limit to how much you can improve. Spent some time in Australia in 2003, good times! Thanks for watching.
This is definitely a helpful video. 1 year post op for a broken ankle with preexisting lower back pain, the pain lately has been limiting my range of motion. This video has loosened up my back and hips. And immediately i felt relaxed in my body. Sooo helpful. I will be making this a daily discipline. Thanks so much for sharing!
Hi Tricia, glad it helped. For recovering from broken ankle I'd recommend the following videos for further improvement: Balance Sequence: th-cam.com/video/VUZvsqjUU8w/w-d-xo.html Arch & Flatten #2: th-cam.com/video/uOhCUGkwtdg/w-d-xo.html Feet & Ankles: th-cam.com/video/Uoh921qqL3c/w-d-xo.html Try those and let me know how it goes. Thanks for watching!
You’re welcome, glad it was helpful! Keep practicing and you’ll continue to improve. If you’re interested in learning more you can sign up to my newsletter here: Mailing List: ➡️ bit.ly/3R4zOVH Thanks for watching.
THANK YOU SO MUCH i deal with very frequent stiffness and haven't been finding too many things that help. But this is very helpful without being too hard on my body. It relieved a good amount of tension with ease. Thank you again✨
You're very welcome, glad it helped! Have a look at the following it elaborates a bit more on how to effectively release tension: th-cam.com/video/05fs-gwHG3E/w-d-xo.html Thanks for watching
This is a fantastic warmup routine. Working from home (at the kitchen table 😑) wrecked my back and I was stuck in a cycle of needing to exercise to strengthen my back but then injuring my back when I exercised. For the past two weeks, I've been doing this routine followed by gentle pilates and the reduction in pain and discomfort has been remarkable. Thanks again for making these videos available! 🙏
I do this as regularly as I possibly can. It’s a game changer. Colin is an incredible teacher, wonderfully skillful body worker and holds an excellent perspective on movement and its healing capabilities. A great find for this elder woman. Thank you sincerely.
You're welcome! Glad you enjoyed it. I have a video specifically for stress relief too, here it is: th-cam.com/video/z8oMv0sJ638/w-d-xo.html Give it a try and let me know how you get on. Thanks for watching.
3rd week on your videos and there is hope. Thanks Colm! Any videos showing hip slides and hip raises to address the QL, Psoas Major and Obliques. These are the most tight and painful for me on my right. Thanks heaps. Cheers, Daniel, Australia
Nice work Daniel! Sure, see below: Psoas: th-cam.com/video/DXEK22bVMxM/w-d-xo.html QL: th-cam.com/video/5N-kUf8MxCU/w-d-xo.html Obliques: th-cam.com/video/NNNs_bEujV8/w-d-xo.html Finish with a Washrag. Try those and let me know how you get on, be sure to do BOTH sides.
You’re very welcome, glad it helped! Here’s another video specifically for your back. Give it a try. th-cam.com/video/mJM-ImrnZeM/w-d-xo.html Thanks for watching. 🙏
Hi Colin. Im Helen , from N Ireland .want to say hi to a fellow Irishman and Thankyou for these videos. I just found you on utube. I have a question . Which of your videos would you recommend for me to do ,I have arthritis pain and stiffness on all my joints ie neck, low back, hips and knees and shoulders. I live with terrible chronic pain daily. My joints are so stiff and sore and prevent me from excercising the way I want to . I’m on,y 64 yrs old and taking pain meds which I’d really like to stop. Do you think these videos and ( which ones ) would help my arthritis pain or do I need to do multiple of these ? and how often do I need to do them ? I have been searching for help for years for pain relief , even for just a day or two .i feel blessed to have found you .
Hi Helen, the basic movements in the Daily Routine are very helpful. Also try the following sequences. Practice once or twice a day is plenty. th-cam.com/video/05fs-gwHG3E/w-d-xo.html th-cam.com/video/DFqHh2NSJdM/w-d-xo.html Give those a try and let me know how it goes.
Thanks so much for taking the time to do these videos, it's only my fourth day and I'm feeling the benefit already. I'm also doing the sciatic pain relief one which is great. I'm in my 70's and had a couple of falls just before Xmas resulting in neck, shoulder and upper back pain. chiropractor helps but the relief doesn't last. I'd heard of somatics and am so glad I found your channel as your teaching is the easiest to follow. I'm doing a couple of your videos for neck and shoulder problems and they are helping a great deal but I don't seem to be able to release the tension I'm holding, this seems to be my default position.At least I'm now aware I'm doing it. Any advice on this would be appreciated.
Hello Anne, glad you are finding my videos helpful! Sounds like you are making great progress. To release your tension, you need to increase it deliberately first. Follow the video below to get a feel for it, and then apply that idea to all the others. th-cam.com/video/05fs-gwHG3E/w-d-xo.html Let me know how it goes
@@LearnSomatics Thanks for your reply, just watched the general tension release video and understand what you mean. If I deliberately bring my shoulders up to my ears, hold the tension there then slowly release will that do it. I can build that into my daily routine. Hopefully my brain will get it eventually🥴
Hi, thanks so much for your videos. I use several of them depending on what's giving me problems at the time but alway use this daily workout. I really appreciate your work. I really struggle with tight, sore calf muscles, do you have an exercise for this? Kind regards Annie
Hi Annie, sure the video below will help with tight calves. Give it a try and let me know if it helps. th-cam.com/video/FQfUDtLALg8/w-d-xo.html Thanks for watching.
Thank you!! I just got over an excruciating Tinnitus situation (yes....my ears) but the mental breakdown from it put me in fight or flight mode and my body suffered bad!! This brought back some life in my spine! My spine was in shock for 3 weeks! Thank you. I will share!!
You're welcome. Tinnitus can be exacerbated by tension in your neck muscles. Have a look at some of the videos below to relax your neck further and continue improving. th-cam.com/video/KotXqmmxp_I/w-d-xo.html th-cam.com/video/OhGdeMaQFao/w-d-xo.html th-cam.com/video/pin3ZHhvZ0w/w-d-xo.html th-cam.com/video/F0JQGTv-BhU/w-d-xo.html Thanks for watching🙏
Just did it. So well explained and easy to follow, thank you! Regarding "Walking Ex. 1": - My head tends to roll in the opposite direction from the in-falling knee. Is that ok? - May I let the knee of the outside leg drop to the side a bit? Amazing how far down your knees drop naturally. Thank you!
Hi Peter. Head rolling opposite is fine, but try it with head kept facing forward too, as that is normally what we do in walking, look in the direction of travel. Be able to do both. On the opposite leg, keep the sole of the foot planted and knee up as much as possible. Well I've been doing these for a long time. The knee drop comes from the waist lengthening focus on your trunk when you do it, especially as you come back to centre, you'll feel it's the trunk that is doing all the work. Keep practicing and your range and suppleness will quickly improve. Enjoy!
This is a great routine. I have difficulty with the back lift. Any alternatives you can recommend? I enjoy the way you teach. Thank you for creating this sequence for all of us. .
Hello Joyce, you're welcome. Have a look at the following variations of the Back Lift, find one you like and practice it for a few days, then you can retest the standard version and see if it's easier. Supine Back Lift: th-cam.com/video/VNfQIHSV1qc/w-d-xo.html Basic Back Lift: th-cam.com/video/xFsJn0YsoKs/w-d-xo.html Back Lift #5: th-cam.com/video/Fw_ENEL5_2w/w-d-xo.html Back Lift #4: th-cam.com/video/bkldmrcc7ps/w-d-xo.html
I have a question regarding the exercise sequence where you are laying on your stomach. For Women, is there any way to make it more comfortable with respect to the chest area when laying on your stomach to do these exercises?
Hi Patty, that’s a great question. Feel free to use a pillow/cushion under your belly if it helps to make the position more comfortable. Alternatively here is a video that shows you how to do the same movement, more or less, laying on your back. 👉th-cam.com/video/VNfQIHSV1qc/w-d-xo.html Give that a try and let me know how it goes.
Thanks you so much. I have a question: is this sequence also good for hernia between L5 and s1? And do you maybe have some extra tips what to do to reduce the hernia pain? Thanks in advance
Hi Mark, I would try the following movements first: th-cam.com/video/mJM-ImrnZeM/w-d-xo.html th-cam.com/video/gSWmeBbO5WE/w-d-xo.html th-cam.com/video/2CzirhJ9iEg/w-d-xo.html After that you can try the Daily Routine video. Let me know how it goes. Thanks for watching.
Hello, hope you are well 😁 Thanks for the video. I just found Dr Hanna's method to start practicing for my L4, 5 bulging disc. After performing these moves would it be ok to continue with my regular workout routine? Thanks
Somatic Educator Carrie Day has got you covered. Here you go: bit.ly/3SMC83b You can also check out my Seated Somatics playlist below, these should be doable for the most part. bit.ly/4bMKiS7 Let me know if that helps! Thanks for watching.🙏
@@LearnSomatics Yes; I've been working with other videos of the same kind of thing, but today with yours is the first time I found myself focusing in, sensing, feeling the muscles being affected by the movement; this made a lot of difference for me; it was way more engaging/interesting for one thing;
@@barryevans6757 That's really helpful feedback, thanks. Yes! Take that idea of focusing on what you can feel during the movements and apply it to any other Somatic Movements you do. It does indeed make a big difference.
Im finding your videos very helpful. Thank you for the content! During the walking ex 1, I also felt the stretch in my knee. Do I need to adjust my form or is that normal?
That's quite normal. Stay within a comfortable range of motion for you and focus on the movement of rolling the hips/lengthening the trunk, You can also make the movement smaller if necessary, rather than trying to force the knee down. That should help. Thanks for watching!
If you’re a beginner have a look at the individual videos for each of the movements in this video. The links to each are in the description. Learn these fundamental movements then you can branch out to other movements/sequences. Sign up to my mailing list and you can get notified about upcoming workshops/events. Link also in description. Any questions let me know. Thanks for watching. 🙏
the full story of my pain and sorry for so many questions, i had a problem in the back and it develop to whiplash neck and hyoid disorder and tight in the anterior neck, and that hyoid bone block the breathing and swallowing, what is the solution and to be accuarate ihad sciatica and uneven leg and shoulder and every time i stretch the pain move to new area and keep nuts and i don`t know what to do, and thanks in regards
Hello, It's an Astra Lite Feldenkrais table. Not sure they still make them tho. Here is their website: astraporttables.com/about-astraport-tables/ Thanks for watching
It’s called an Astra Lite Feldenkrais table. I normally practice on the floor, I use the table only when making these videos. Hope that helps. Thanks for watching 🙏
What would i need to add to this if i still have dicomfort in , lets say my back hip flexor and the opposite shoulder or ribs or chest on the left and hip waist towards my back ? If that's not to confusing .
Is this routine good for someone in their senior years with chronic pain and stiffness in the left hip, pelvis, left thigh area ? I am trying to get my pain under control so I can do more........Thank you
Hi Patty, that routine would be a good starting point as it covers the entire body. Are you able to get up and down off the floor safely? If so give it a try. Is your hip pain in the front or back of your hip?
@@LearnSomatics ...... Hi, I can still get up and down off the floor, but with some awkwardness, but still can. My pain seems to be at the back of my hip and down into the left side of my thigh.
Hi Patty B, for pain in the back of the hip and outside of thigh, try this one: th-cam.com/video/2r5cFJuo2s8/w-d-xo.html And follow that with some Arch & Flatten, should help some.
I find with the first exercise my back naturally arches and it’s the flattering that requires effort, should I be concerned or approach this differently?
HI Catherine, that's nothing to worry about, however I would suggest exploring all the Arch & Flatten Variation videos as these will help you to gain more control of your back muscles and improve your ability to flatten. Try this one and let me know how it goes: th-cam.com/video/2CzirhJ9iEg/w-d-xo.html Thanks for watching!
I am.doing this on your recommendation. I have left aic pattern. I feel the left SCM mucle very tight. It goes to armpit area. I can't raise the left arm without feeling the tightness. Also feel the spine is twisted from the lower thorasic area. This interfares.with the breathing. I feel shortness of breathing The last exercise feels good. I can breath better. left glutes and hamstring are inactive, I have to make a conscious efoorst to engage them, when I try to engage them, the twist in the spine and breathing problem seems to diminish. What are your thoughts on this.
I would recommend the following movements. Side Bend: th-cam.com/video/8mqZd_Ptt0s/w-d-xo.html SCM Release: th-cam.com/video/KotXqmmxp_I/w-d-xo.html Steeple Twist: th-cam.com/video/iPc3r3AhC0A/w-d-xo.html Try those and see how it goes. Do everything on both sides. Afterwards retest the Daily Routine and see if those movements become easier. Thanks for watching.
Here are some variations on Back Lift you may find helpful. th-cam.com/video/Fw_ENEL5_2w/w-d-xo.html th-cam.com/video/bkldmrcc7ps/w-d-xo.html Try them and see if they help. You can absoultely do these more than once a day, no problem at all.
They may provide some temporary relief but they won't change the signal coming from your brain telling the QLs to contract. When you do the QL video can you feel your QL clearly? If you can't feel it you won't be able to release it.
Now when I have practiced somatics for a while and doing this practice I feel that the poses are too fast, especially arch and flatten, it is no real time to come to neutral between the two and get fully relaxed. To get all muscles completely relaxed after a pose is very important, from what I have understood, to relearn the nervous system, the muscles and the brain. What do you say?
Hi Anna, in the book Somatics by Thomas Hanna he prescribes doing this same sequence in just 5 mins 30-60s for each movement. Keep in mind this is supposed to be a maintenance sequence, simply reminding yourself how to do the basic movements. You can absolutely go slower if you want tho. But once the movements are learned and you are feeling more comfortable it shouldn't take long to go through them.
@@LearnSomatics Thanks for your quick reply and sorry for my late. I do understand what you say and what is said in Hanna's book but I can't see that this guidance would work if you want to release cronic tension, only for maintenance of existing muscle movements.
if i had a serious issue ( herniated disks back and neck and instability in hip and specially upper neck), can i mix the correction exercices then the somatics to deep the benefits and get away from a collapse
So appreciate this video Can I ask I am unable to lift my foot at all with the invert evert leg exercise , will I possibly be able to be if it without the foot lift ? Unsure how to address this
HI Catherine, again it's not a problem. It's perfectly acceptable to leave the foot on the ground. Here's a nice gentle movement to relax your psoas that will probably help you in this regard: th-cam.com/video/CZwtaa4Y8XA/w-d-xo.html
Thankyou for the recommendation I found it extremely effective, It’s hard to know where to focus but finding if I address whatever part is demanding attention it works for me . My husband asks me if I’ve done my daily practice because it makes such a difference. I can’t thank you enough for making this information available for free , I don’t say lightly it’s completely changing to be changing my life and prospects for future ability to participate and improving my mental health along with it , in it in a way I never dreamed possible. I finally have something I know is effective to address pain and tightness. I still have quite a lot of clicking in my hips when moving my legs but consistently persevering and finding hope and progress in the practice.
Thank you so much, this is the first time I have been able to establish a regular practice and it has changed how I feel physically and mentally. I so appreciate you.
You’re very welcome Shanin! Glad to hear you’ve been able to get into a regular practice. It really is life changing stuff. Keep it up. If you have any questions let me know. And if you haven’t already, consider signing up to my mailing list. Link in the description. Thanks for watching. 🙏
I have had daily pain for years , last night had the best night’s sleep because I wasn’t in as much pain , soo encouraging thankyou so much
That's awesome, nice work! Glad the videos are helping you, keep practicing and you'll keep improving. Check out my video for Somatics before sleep too. Here it is: th-cam.com/video/L83MovE_kxM/w-d-xo.html
Angela Christina
Life changing stuff
Years of chronic pain trying to stretch and strengthen
But now i see i had no mucle mind awareness
contract and relax
Game changer
.thanks so much
You're most welcome Mark. I'm glad it's helped you. Resolving pain by yourself is indeed life changing. Enjoy it! Thanks for watching.
2 days in and my back is feeling like new. This is incredible. Thank you so much for putting this video up.
You're welcome! Enjoy your comfortable back.
Easiest man to listen to and I found that routine so helpful.
Glad it helped you feel better. Thanks for watching.
Thanks! I started yawning at once, nervous system defo relaxing!
Yawning is encouraged! 🥱🥱 Feels good! Thanks for watching.
Interesting, I have done similar movements kind of intuitively when I have been in pain, and now I have come across your video. It's like a confirmation. Thank you for the video. I am very keen to learn more about this.
You're very welcome! Check out my playlist for the most common pain complaints to learn more. Here it is: bit.ly/46p9ZW8
You could also pick up a copy of the book 'Somatics' by Thomas Hanna.
Thanks for watching.🙏
Gday from Australia. 50s bloke here. Was sceptical to be honest. Old school i thought you had to make it painful for any benefits. Ive followed your routine a couple of times, about to do it again. Bloody fantastic result for myself each time. Last time i rushed it and noticed being tense definitely meant less benefit. Gentle is the Way 😊 Thankyou brother 🙏
You're welcome brother! Glad you are finding my videos helpful. Keep practicing, there's no limit to how much you can improve. Spent some time in Australia in 2003, good times! Thanks for watching.
This is definitely a helpful video. 1 year post op for a broken ankle with preexisting lower back pain, the pain lately has been limiting my range of motion. This video has loosened up my back and hips. And immediately i felt relaxed in my body. Sooo helpful. I will be making this a daily discipline. Thanks so much for sharing!
Hi Tricia, glad it helped. For recovering from broken ankle I'd recommend the following videos for further improvement:
Balance Sequence: th-cam.com/video/VUZvsqjUU8w/w-d-xo.html
Arch & Flatten #2: th-cam.com/video/uOhCUGkwtdg/w-d-xo.html
Feet & Ankles: th-cam.com/video/Uoh921qqL3c/w-d-xo.html
Try those and let me know how it goes. Thanks for watching!
Thank you Colin you have been a blessing to my painful back and dare say you are a blessing for humanity by taking us through this routine.
You're welcome Tracy! I'm glad you are finding the videos helpful. Keep practicing and improving!
This is fab so simple but effective perfect warm up thank you
You're most welcome! Yeah it's a great warm up/cool down fo any activity. Thanks for watching.
Great!!! Thanks for your vid. I have lumbar disc degeneration. These movements set me up for a less restricted and more pain free day. Huge!
You’re welcome, glad it was helpful! Keep practicing and you’ll continue to improve. If you’re interested in learning more you can sign up to my newsletter here: Mailing List: ➡️ bit.ly/3R4zOVH
Thanks for watching.
THANK YOU SO MUCH i deal with very frequent stiffness and haven't been finding too many things that help. But this is very helpful without being too hard on my body. It relieved a good amount of tension with ease. Thank you again✨
You're very welcome, glad it helped! Have a look at the following it elaborates a bit more on how to effectively release tension:
th-cam.com/video/05fs-gwHG3E/w-d-xo.html
Thanks for watching
I needed this! Just discovered somatic yogs, feeling excited about the possibilities and love the voice!
Thanks for watching 🙏 If you have any questions let me know!
This is a fantastic warmup routine. Working from home (at the kitchen table 😑) wrecked my back and I was stuck in a cycle of needing to exercise to strengthen my back but then injuring my back when I exercised. For the past two weeks, I've been doing this routine followed by gentle pilates and the reduction in pain and discomfort has been remarkable. Thanks again for making these videos available! 🙏
You're welcome! Glad your pain has eased and you're feeling more comfortable. Nice work!
After I do just a little I feel my stomach being more active, in a good way. I need this in my life!
Excellent work. Glad it helped. Keep practicing!
I do this as regularly as I possibly can. It’s a game changer. Colin is an incredible teacher, wonderfully skillful body worker and holds an excellent perspective on movement and its healing capabilities. A great find for this elder woman. Thank you sincerely.
Glad you are finding the movements helpful. Thanks for watching 🙏
Has it helped you
My body needed this. Thanks for sharing!
You're welcome! Thanks for watching.
He's such a great teacher, thank you!
🙏🙏
❤yes caring teachers we need
Thanks for sharing felt great especially the last move. Trying something different to see if I can get some stress relief. ❤
You're welcome! Glad you enjoyed it. I have a video specifically for stress relief too, here it is:
th-cam.com/video/z8oMv0sJ638/w-d-xo.html
Give it a try and let me know how you get on. Thanks for watching.
Thank you for sharing this gift
You’re welcome Lisa. Thanks for watching🙏
I’ve been doing this for a week and it’s helped my back pain so much. Thank you!
Glad it helped! Keep pracitcing for continued improvements.
Thanks for watching.
Thank you for giving us these exercises without changing
You're welcome! Glad you’re finding them useful. Share them with family and friends if you’d like to help me spread the word. Thanks for watching!
TAKE A FULL CLASS WITH ME TODAY! 👉app.arketa.co/learnsomatics/on-demand 👈
3rd week on your videos and there is hope. Thanks Colm! Any videos showing hip slides and hip raises to address the QL, Psoas Major and Obliques. These are the most tight and painful for me on my right. Thanks heaps. Cheers, Daniel, Australia
Nice work Daniel! Sure, see below:
Psoas: th-cam.com/video/DXEK22bVMxM/w-d-xo.html
QL: th-cam.com/video/5N-kUf8MxCU/w-d-xo.html
Obliques: th-cam.com/video/NNNs_bEujV8/w-d-xo.html
Finish with a Washrag.
Try those and let me know how you get on, be sure to do BOTH sides.
This really change my life!,Thank you so much!
You're so welcome, glad it helped you. Join my mailing list if you'd like learn more ➡️ bit.ly/3R4zOVH
Thanks for watching.🙏
Thanks alot Collin. Your video really helps my back and hip pain
You're most welcome Carol! Glad you find it helpful, tell all your friends! 😃 Thanks for watching
Thanks!
You're welcome Jennifer! Thanks for the support. 🙏
I love your instructions, but it would be better if you wore a lighter color. The black outfit makes it harder to see what you're doing.
Appreciate the feedback, learning as I go. This is one of my early videos. New ones are much brighter and clearer. Thanks for watching.🙏
thank you for sharing this helpful knowledge!
You’re welcome! Thanks for watching
This has helped my back pain. Thank you so much.
You’re very welcome, glad it helped!
Here’s another video specifically for your back. Give it a try.
th-cam.com/video/mJM-ImrnZeM/w-d-xo.html
Thanks for watching. 🙏
I did this first thing in the morning and I feel more flexible now and limber. Subscribed. looking forward to more of your magic. Thank you
Nice work! Glad you enjoyed it. Practice before bed also to set yourself up for a deep, restful nights sleep. Thanks for the sub!🙏
Lovelovelove this🎉❤😊
Fantastic! Just what I was looking for and I can't wait to try it. You are a VERY good teacher. Thank you
You're very welcome. Let me know how you get on. Thanks for watching!
That was my first time and it felt great. Thanks for sharing
Glad you enjoyed it! Thanks for watching 🙏
That felt really good. I'm definitely going to keep doing this routine.
Glad you enjoyed it. Thanks for watching.
So helpful. Doing some traveling and I can take you with me. What a bonus. Don’t have to look for a gym. Thank you Colin.
You're welcome Sandra! Enjoy your travels, I hope you are getting some sun.
Loved it
Thanks for watching🙏
Great teacher! And great video Colm. I have shared this with many of my own students!
Hey Sally! Glad you find it useful and thanks for sharing.
You are Amazing. Thank you!! 👍
You're welcome, thanks for watching
Love this routine. Thank you.
You're welcome Ruth!
Thank you, I’ll try this again
You'r welcome. Let me know how it goes.
Happy to find you! I will be doing more thank you!
You're welcome, thanks for watching.🙏
Thanks for instructions and demo !
You're welcome, thanks for watching!
Very calming. Thank you.
You’re welcome Lorelie. Thanks for watching.
Thanks Colin appreciate your caringcsgaring sincerely lone loner Thankyou for being here & guiding teaching helping humanely genuine gratitude
You're welcome Kathleen! Thanks for watching.🙏
In a big fibromyalgia flare at the moment and everything hurts. This helped though ❤
Glad it helped Sally. Practice daily to continue improving.
Thank you for opening my eyes to the most effective and powerful bodywork I’ve ever done. btw. Age 72
You're welcome Judy! Glad you are enjoying the movements. Thanks for watching.🙏
Hi Colin. Im Helen , from N Ireland .want to say hi to a fellow Irishman and Thankyou for these videos. I just found you on utube.
I have a question . Which of your videos would you recommend for me to do ,I have arthritis pain and stiffness on all my joints ie neck, low back, hips and knees and shoulders. I live with terrible chronic pain daily. My joints are so stiff and sore and prevent me from excercising the way I want to . I’m on,y 64 yrs old and taking pain meds which I’d really like to stop. Do you think these videos and ( which ones ) would help my arthritis pain or do I need to do multiple of these ? and how often do I need to do them ? I have been searching for help for years for pain relief , even for just a day or two .i feel blessed to have found you .
Hi Helen, the basic movements in the Daily Routine are very helpful. Also try the following sequences. Practice once or twice a day is plenty.
th-cam.com/video/05fs-gwHG3E/w-d-xo.html
th-cam.com/video/DFqHh2NSJdM/w-d-xo.html
Give those a try and let me know how it goes.
Maravillosa rutina !!! Gracias !!!❤
De nada! Gracias por ver.
thanks for sharing
My pleasure
Thanks
You're welcome. Thanks. for watching!
This is great to start/end the day. Thanks so much for sharing it.
You're welcome, thanks for watching!
thank you
You're welcome
I'm glad I found you! Thank you for these classes.
You're most welcome, glad you are finding them useful. Thanks for watching.
thank you so much
You're welcome! Thanks for watching. 🙏
comment for watch reminder
Thank you this was wonderful ❤
You're welcome, glad you enjoyed it! Keep practicing and join my mailing list if you'd like to learn more ➡️ bit.ly/3R4zOVH
Thanks for watching.🙏
Thanks so much for taking the time to do these videos, it's only my fourth day and I'm feeling the benefit already. I'm also doing the sciatic pain relief one which is great. I'm in my 70's and had a couple of falls just before Xmas resulting in neck, shoulder and upper back pain. chiropractor helps but the relief doesn't last. I'd heard of somatics and am so glad I found your channel as your teaching is the easiest to follow. I'm doing a couple of your videos for neck and shoulder problems and they are helping a great deal but I don't seem to be able to release the tension I'm holding, this seems to be my default position.At least I'm now aware I'm doing it. Any advice on this would be appreciated.
Hello Anne, glad you are finding my videos helpful! Sounds like you are making great progress.
To release your tension, you need to increase it deliberately first. Follow the video below to get a feel for it, and then apply that idea to all the others.
th-cam.com/video/05fs-gwHG3E/w-d-xo.html
Let me know how it goes
@@LearnSomatics Thanks for your reply, just watched the general tension release video and understand what you mean. If I deliberately bring my shoulders up to my ears, hold the tension there then slowly release will that do it. I can build that into my daily routine. Hopefully my brain will get it eventually🥴
Yes that's it exactly, keep practicing, follow along the my videos and you'll have the hang of it in no time!
Hi, thanks so much for your videos. I use several of them depending on what's giving me problems at the time but alway use this daily workout. I really appreciate your work. I really struggle with tight, sore calf muscles, do you have an exercise for this? Kind regards Annie
Hi Annie, sure the video below will help with tight calves. Give it a try and let me know if it helps.
th-cam.com/video/FQfUDtLALg8/w-d-xo.html
Thanks for watching.
@@LearnSomatics Many thanks for your reply, Will try it out.
Very helpful!
You got it!
Thank you for the awesome workout! I would like to have a table or bench like this. I am 75 and don’t like to be on the floor.
You're very welcome. The table is a 'Feldenkrais table'. Google them and you may be able to fund a supplier near you. Thanks for watching. 🙏
brilliant 💫
thank you! 😊
You're welcome! Thanks for watching. 🙏
Thank you!! I just got over an excruciating Tinnitus situation (yes....my ears) but the mental breakdown from it put me in fight or flight mode and my body suffered bad!! This brought back some life in my spine! My spine was in shock for 3 weeks! Thank you. I will share!!
You're welcome. Tinnitus can be exacerbated by tension in your neck muscles. Have a look at some of the videos below to relax your neck further and continue improving.
th-cam.com/video/KotXqmmxp_I/w-d-xo.html
th-cam.com/video/OhGdeMaQFao/w-d-xo.html
th-cam.com/video/pin3ZHhvZ0w/w-d-xo.html
th-cam.com/video/F0JQGTv-BhU/w-d-xo.html
Thanks for watching🙏
@@LearnSomatics coffee sent from Arizona! 🌵
Thank you! Much appreciated my Arizonian friend.🙏
Just did it. So well explained and easy to follow, thank you!
Regarding "Walking Ex. 1":
- My head tends to roll in the opposite direction from the in-falling knee. Is that ok?
- May I let the knee of the outside leg drop to the side a bit?
Amazing how far down your knees drop naturally.
Thank you!
Hi Peter. Head rolling opposite is fine, but try it with head kept facing forward too, as that is normally what we do in walking, look in the direction of travel. Be able to do both. On the opposite leg, keep the sole of the foot planted and knee up as much as possible.
Well I've been doing these for a long time. The knee drop comes from the waist lengthening focus on your trunk when you do it, especially as you come back to centre, you'll feel it's the trunk that is doing all the work.
Keep practicing and your range and suppleness will quickly improve. Enjoy!
Great thanks 🎉
You're welcome Joanne, thanks for watching!
Thank you!
You're welcome!
This looks lovely! Thank you 😊
You’re welcome!
Nice
Glad you liked it. Thanks for watching.
Thank you fir this lovely routine. Ta ducks.
You're welcome Amanda
That felt pretty good❤
Glad you enjoyed it! Thanks for watching🙏
Remind me
Lovely routine ❤
Glad you liked it. Thanks for watching.
This is a great routine. I have difficulty with the back lift. Any alternatives you can recommend? I enjoy the way you teach. Thank you for creating this sequence for all of us. .
Hello Joyce, you're welcome. Have a look at the following variations of the Back Lift, find one you like and practice it for a few days, then you can retest the standard version and see if it's easier.
Supine Back Lift: th-cam.com/video/VNfQIHSV1qc/w-d-xo.html
Basic Back Lift: th-cam.com/video/xFsJn0YsoKs/w-d-xo.html
Back Lift #5: th-cam.com/video/Fw_ENEL5_2w/w-d-xo.html
Back Lift #4: th-cam.com/video/bkldmrcc7ps/w-d-xo.html
I have a question regarding the exercise sequence where you are laying on your stomach.
For Women, is there any way to make it more comfortable with respect to the chest area when laying on your stomach to do these exercises?
Hi Patty, that’s a great question. Feel free to use a pillow/cushion under your belly if it helps to make the position more comfortable. Alternatively here is a video that shows you how to do the same movement, more or less, laying on your back. 👉th-cam.com/video/VNfQIHSV1qc/w-d-xo.html
Give that a try and let me know how it goes.
Thanks you so much. I have a question: is this sequence also good for hernia between L5 and s1? And do you maybe have some extra tips what to do to reduce the hernia pain? Thanks in advance
Hi Mark, I would try the following movements first:
th-cam.com/video/mJM-ImrnZeM/w-d-xo.html
th-cam.com/video/gSWmeBbO5WE/w-d-xo.html
th-cam.com/video/2CzirhJ9iEg/w-d-xo.html
After that you can try the Daily Routine video. Let me know how it goes. Thanks for watching.
Hello, hope you are well 😁 Thanks for the video. I just found Dr Hanna's method to start practicing for my L4, 5 bulging disc. After performing these moves would it be ok to continue with my regular workout routine? Thanks
If you're back has no pain you could continue with your workouts.
You can use the Somatic movements as warm up/cool down too.
That's your suggested the routine that's why I asked.
To get QL just add either Hip Hikers or Side Bend.
Can u do a version for pregnant women? 🙏🏽
Somatic Educator Carrie Day has got you covered. Here you go: bit.ly/3SMC83b
You can also check out my Seated Somatics playlist below, these should be doable for the most part.
bit.ly/4bMKiS7
Let me know if that helps! Thanks for watching.🙏
Thanks for this Colm.........................
You're welcome Barry, let me know if you find that helpful!
@@LearnSomatics Yes; I've been working with other videos of the same kind of thing, but today with yours is the first time I found myself focusing in, sensing, feeling the muscles being affected by the movement; this made a lot of difference for me; it was way more engaging/interesting for one thing;
@@barryevans6757 That's really helpful feedback, thanks. Yes! Take that idea of focusing on what you can feel during the movements and apply it to any other Somatic Movements you do. It does indeed make a big difference.
@@LearnSomatics Great, thanks Colm;
Yes i find for me it helps when you refer back into things like in walking video or when you talk about reasons the movement helps.!!!
Im finding your videos very helpful. Thank you for the content! During the walking ex 1, I also felt the stretch in my knee. Do I need to adjust my form or is that normal?
That's quite normal. Stay within a comfortable range of motion for you and focus on the movement of rolling the hips/lengthening the trunk, You can also make the movement smaller if necessary, rather than trying to force the knee down. That should help. Thanks for watching!
@@LearnSomatics ok, thank youuu!
Do you have a beginners plan, and the progression ?
If you’re a beginner have a look at the individual videos for each of the movements in this video. The links to each are in the description.
Learn these fundamental movements then you can branch out to other movements/sequences.
Sign up to my mailing list and you can get notified about upcoming workshops/events. Link also in description. Any questions let me know. Thanks for watching. 🙏
the full story of my pain and sorry for so many questions, i had a problem in the back and it develop to whiplash neck and hyoid disorder and tight in the anterior neck, and that hyoid bone block the breathing and swallowing, what is the solution and to be accuarate ihad sciatica and uneven leg and shoulder and every time i stretch the pain move to new area and keep nuts and i don`t know what to do, and thanks in regards
Hi Mohamed, email me and I can send you a more detailed response: connect@learnsomatics.ie
@@LearnSomatics thanks for your kidness, I send u the e-mail
Is this a special type of low cushioned table! I’m in the US and I haven’t seen it before
Hello, It's an Astra Lite Feldenkrais table. Not sure they still make them tho. Here is their website: astraporttables.com/about-astraport-tables/
Thanks for watching
Can you tell me the name of the table you are using so you are not lying on the floor. Thank you😊
It’s called an Astra Lite Feldenkrais table. I normally practice on the floor, I use the table only when making these videos. Hope that helps. Thanks for watching 🙏
What would i need to add to this if i still have dicomfort in , lets say my back hip flexor and the opposite shoulder or ribs or chest on the left and hip waist towards my back
?
If that's not to confusing .
Is this routine good for someone in their senior years with chronic pain and stiffness in the left hip, pelvis, left thigh area ? I am trying to get my pain under control so I can do more........Thank you
Hi Patty, that routine would be a good starting point as it covers the entire body. Are you able to get up and down off the floor safely? If so give it a try. Is your hip pain in the front or back of your hip?
@@LearnSomatics ...... Hi, I can still get up and down off the floor, but with some awkwardness, but still can. My pain seems to be at the back of my hip and down into the left side of my thigh.
Hi Patty B, for pain in the back of the hip and outside of thigh, try this one: th-cam.com/video/2r5cFJuo2s8/w-d-xo.html
And follow that with some Arch & Flatten, should help some.
@@LearnSomatics ...... Thank you...... will try this out.
I find with the first exercise my back naturally arches and it’s the flattering that requires effort,
should I be concerned or approach this differently?
HI Catherine, that's nothing to worry about, however I would suggest exploring all the Arch & Flatten Variation videos as these will help you to gain more control of your back muscles and improve your ability to flatten. Try this one and let me know how it goes: th-cam.com/video/2CzirhJ9iEg/w-d-xo.html
Thanks for watching!
Why haven't you added a side arch curl with this , Do you know Hanna Institute has in their literature,too?
I am.doing this on your recommendation.
I have left aic pattern.
I feel the left SCM mucle very tight. It goes to armpit area. I can't raise the left arm without feeling the tightness. Also feel the spine is twisted from the lower thorasic area. This interfares.with the breathing. I feel shortness of breathing
The last exercise feels good. I can breath better. left glutes and hamstring are inactive, I have to make a conscious efoorst to engage them, when I try to engage them, the twist in the spine and breathing problem seems to diminish.
What are your thoughts on this.
I would recommend the following movements.
Side Bend: th-cam.com/video/8mqZd_Ptt0s/w-d-xo.html
SCM Release: th-cam.com/video/KotXqmmxp_I/w-d-xo.html
Steeple Twist: th-cam.com/video/iPc3r3AhC0A/w-d-xo.html
Try those and see how it goes. Do everything on both sides. Afterwards retest the Daily Routine and see if those movements become easier.
Thanks for watching.
@@LearnSomaticsokay. I will let you know 🙏
Back struggling with the back lift & can you only do the routine once a day...must admit some really do open the stiffness
Here are some variations on Back Lift you may find helpful.
th-cam.com/video/Fw_ENEL5_2w/w-d-xo.html
th-cam.com/video/bkldmrcc7ps/w-d-xo.html
Try them and see if they help.
You can absoultely do these more than once a day, no problem at all.
Thanks for the help
Perfect thank you! Do you do online coaching?
Hi Sally, thanks for watching, yes I offer online 1-1s, you can book here:
➡➡bit.ly/3z3NPsL ⬅⬅
Love it but can't see anything. In future maybe you could wear a contrasting color shirt.
Hi Tina, I will do that in the future, great feedback, thanks.
Hi Colin
If ql is stubborn to release what's your views on modalities like trigger point massage balls/dry needling etc
They may provide some temporary relief but they won't change the signal coming from your brain telling the QLs to contract. When you do the QL video can you feel your QL clearly? If you can't feel it you won't be able to release it.
Yes I'm pretty sure I'm on the right spot I guess it's practice to the routine nailed on,it's a stubborn one
Have a look at the video below. The movements in it will also address the QL.
th-cam.com/video/gSWmeBbO5WE/w-d-xo.html
Now when I have practiced somatics for a while and doing this practice I feel that the poses are too fast, especially arch and flatten, it is no real time to come to neutral between the two and get fully relaxed. To get all muscles completely relaxed after a pose is very important, from what I have understood, to relearn the nervous system, the muscles and the brain. What do you say?
Hi Anna, in the book Somatics by Thomas Hanna he prescribes doing this same sequence in just 5 mins 30-60s for each movement. Keep in mind this is supposed to be a maintenance sequence, simply reminding yourself how to do the basic movements. You can absolutely go slower if you want tho. But once the movements are learned and you are feeling more comfortable it shouldn't take long to go through them.
@@LearnSomatics Thanks for your quick reply and sorry for my late. I do understand what you say and what is said in Hanna's book but I can't see that this guidance would work if you want to release cronic tension, only for maintenance of existing muscle movements.
Can you do this on your mattress or best to do on the floor.
You can do it on your mattress but it’s definitely more effective on the floor. The harder your mattress the better.
if i had a serious issue ( herniated disks back and neck and instability in hip and specially upper neck), can i mix the correction exercices then the somatics to deep the benefits and get away from a collapse
Hi Mohamed, email me and I can send you a more detailed response: connect@learnsomatics.ie
So appreciate this video
Can I ask I am unable to lift my foot at all with the invert evert leg exercise , will I possibly be able to be if it without the foot lift ?
Unsure how to address this
Truely appreciate the confidence this gives me regardless
HI Catherine, again it's not a problem. It's perfectly acceptable to leave the foot on the ground. Here's a nice gentle movement to relax your psoas that will probably help you in this regard: th-cam.com/video/CZwtaa4Y8XA/w-d-xo.html
Thankyou for the recommendation
I found it extremely effective,
It’s hard to know where to focus but finding if I address whatever part is demanding attention it works for me .
My husband asks me if I’ve done my daily practice because it makes such a difference.
I can’t thank you enough for making this information available for free ,
I don’t say lightly it’s completely changing to be changing my life and prospects for future ability to participate and improving my mental health along with it ,
in it in a way I never dreamed possible.
I finally have something I know is effective to address pain and tightness.
I still have quite a lot of clicking in my hips when moving my legs but consistently persevering and finding hope and progress in the practice.
Hi Colm, when I do the back lifts my buttock muscles really engage, not just my back muscles. Is this normal?
Yep that's normal and expected, that's why Back Lift is so important, releases the entire back of the body including your gluteals.