So nice to hear this from you. I'm not sure anyone has actually thanked me, in the triump of completion! The basics course gives you a wonderful foundation to practice with. Give extra attention and care to the places that really need it. Practicing often will help you get ahead of the problem. On some days. The tension is really like to rev up. So those days need extra self-care. If you have need for any further guidance please let me know. My newer movements they have refinements that you may find helpful. But now you're qualified to do any of my videos. You have the foundation. Most of my own personal practice is what's included in The Basics Course. A few videos that may be of interest in going further: The Wishbone, The Parallelogram Pattern Gait Balancer, The X of the Side, The Angel Wing, The Sidewinder. Again, thank you for practicing with me, and for your comment.

Greetings I found your comment after misplacing it. My apologies for the delay in reply. I have been traveling and away from the internet. The suggestions that I am about to give you are general suggestions for people who have what you have. Obviously, I don't know your specific situation. These overriding strategies may address why the problem continues to be acute. Sometimes the problem is a structural problem. When in doubt, see a qualified doctor. 1) With the approach of this method, it is important to realize (as you may already know) stretching will not solve the persistent tension issue very well. Stretching confuses the tension control system. The brain learn very little from a stretch. Stretching injuries are the common result. The limits in stretching are carefully organized relationships between the sensors of tension and elongation in your muscles and tendon, and their relationship with the spinal chord. Basically: Stop Stretching. There are some important strategies for helping your body be in tension equilibrium that better allows those to repair and heal. a) prioritize de-esclating the oppositions to your groin problem. Glutes, and all the hip abductors. (I don't yet have good videos for this) b) prioritize addressing the spaces of your torso where the easiest breathing is confused or less than easy. start here: kzbin.info/www/bejne/opfFlqRnnthgpNU c) Look very carefully for how your torso is likely stuck in some expression of a twist. This video has a very basic twisting assessment: kzbin.info/www/bejne/e5XdeWWXf62SiNk d) figure out what place is not moving that is continuing to demand that the groin doing some of the work to move the leg rather than having the torso deliver the pelvis that delivers the leg. --->>>This one may be illuminating, Hip Shapes: kzbin.info/www/bejne/Zn6lhZpvh8ughs0 Also explore the side waist in great detail: *DETAIL Part 1 for YOUR RIGHT Side Waist* kzbin.info/www/bejne/nWrKlIqvj5d1e6M *DETAIL Part 2 for YOUR LEFT Side Waist, Lower Half of Side Bend* kzbin.info/www/bejne/gmW8i2SQg92fmK8 The opposite side waist should also be suspect. --> e) Definitely do this: Are you stuck in this type of pattern? *Parallelogram Pattern Gait Balancer* , Teetering/Lurching to a side in walking. Standing Even if you think your gait is fine, try this one. One sore groin, one sore leg, one knee, one ankle, or one foot. 8m:28s kzbin.info/www/bejne/h2OUfYqHZ9Zqj8k Only after you do all of those approaches, especially finding and addressing lines of torso tension should you then pandiculate the place that is problematic. (of course you could do it sooner, but the zoomed out view is of the utmost importance.) These two: part 1 Incremental Multi-Vector Groin Release IMVGR Somatics Groin Release On youtube: kzbin.info/www/bejne/mISsZZ9racR7mqc part 2 Psoas Vector Groin Release, Somatics for a tight psoas muscle On KZbin: kzbin.info/www/bejne/iGOsenepmaljbbc I would be surprised if there was not a significant torso tension issue, an asymmetrical expression, that was there even before the injury. Have you done this type of assessment? .Rib Cage Un-Caged Standing See Saw ribs, part 1 On KZbin: kzbin.info/www/bejne/goabonyOi9Vglc0 Inner-X rib diagonals, Part 2 This is an excellent movement to assess the Inner-X lines On KZbin: kzbin.info/www/bejne/mKfTcoB-lLOnnJY Remember, these are just some general suggestions.

Sometimes when places that have been stuck begin to move there is some soreness. These movements should not create any sharp discomfort. You may have strained a place. It may be best to let it recover for a day. Then, revisit those places, teaching them to move and to be easy breathing spaces. -->>Be very careful not to stretch and force these places. *I don't know our exact situation, but I suggest exploring some more gentle movements to settle things down* . Here are some gentle twisting movements that you may want to explore. Allow some of those rib spaces to gently move. I think this would be a great one to explore because it only slightly uses the side ribs. *Sunrise, Sunset - Somatics on the Beach | Easy TWISTING RELAX of Waist and Back* Focus on the twisting lines of the low back and side waist. Release tension and rediscover suppleness in your bOn On KZbin : kzbin.info/www/bejne/d52XfqF6bbJ5fNE *Can Gentle TWISTING Free Your BREATHING? Gentle Slow, Simplest Twisting Washrag Full Version* 17m:12s Detailed front and side breathing assessment combined with an easy, slow twisting Somatic movement exercise On KZbin : kzbin.info/www/bejne/opfFlqRnnthgpNU An abbreviated version of the video above: *Simple, Gentle Slow Twisting to FEEL at EASE 9m:31s An shorter excerpt of the video above, without so much breathing assessment in the beginning* . A great movement lesson to begin your Somatics exploration On KZbin : kzbin.info/www/bejne/hnPOm5usgbSDh5o *Gentle Torso Twisting Washrag for people with chronic pain, soreness, fibromyalgia* 10m:52s With careful crescendo and diminuendo patterns of tension control On KZbin : kzbin.info/www/bejne/rpzIp3t3rtZ0e5Y

ps. I saw some YT videos of you playing the guitar. There is a rotation of sorts, compounding how the right side is involved. After the discomfort settles: *The Two Axis Rocking Chair -Focus the lesson for scoliosis and everyone* Relax the front where the stuckness is hidden. Address your asymmetrical hunch. 12m:44s kzbin.info/www/bejne/oKSsg5x8l8hoqbc With right side up: The Diagonal Lay Over | Relaxed Open Front | Twisting Side Bend Variation 10m:24s Diagonal Layover, an Updated version of the Teacup Put a pillow under lower side upper ribs if needed. On KZbin : kzbin.infowdwvFx-2N6Q With right side down: *The Lumbar Lockout Angel Wing - UNBURDEN your Sacrum and SI-Joint* 15m:31s An upper-torso twisting lesson. Often, the SI-Joint is making up for the rest of the torso not twisting well. kzbin.info/www/bejne/iXmblnljpruEorM

@@ericcoopersomatics Thank you for this! I'm quite new to somatics so i'll give these a try :)

You may want to start at the very beginning of my Begin Here playlist. My version of somatics is different than the traditional version. Try doing the movements with much less effort. Slowly tiptoe into the contraction. Control The movement all the way. Controlled crescendo, controlled diminuendo. Don't let it run away with you. This works very well with an easy amount of effort. Just enough to perceive the tension. Especially look for where the tension is. Hard to feel tighten up that place a little bit more. Try try the movements that I sent you and let me know if you need more guidance. There's the First seven or eight movements of the Begin Here playlist, and also on KZbin, I have an introductory somatics course that I made a few years ago that's still pretty good. There's a playlist for that introductory course.

I am glad you are enjoying the new directions. I have 20+ videos recorded that will help you better see my current focus and understanding. In answer to your question: I do not watch any other people teaching movement. No one. The ways we get stuck are different than the simplifications of the Traditional Somatics approach. What happens is not just simple surfaces of tension, but it more as situation a co-ordinated consipiracy of tensions that are in relation to each other across breathing space. This overtakes us. It is outside the awareness. The stuck places seem like impossible places to breathe with. The tensions ring, like an oscillation, through the body. I do have other interests. Lately, scuba diving. I watch a lot of videos on how to make videos using Davinci Resolve. To be fair, I do watch some dance videos. This person is one of my favorites: An exploration of non-suppleness: kzbin.infoZM7rrXHNNPI?si=LBlkVLA-qendKJ2f and this person is also one of my favorites: kzbin.infoO4UJ0xOJUvc?si=vzTEDQL7c3CDn1LS

@@ericcoopersomatics Thank you, Eric. I've seen these types of dancers before, never thought of it as non-suppleness, but you're 100% right. Wondering if they actually need to be supple to put on this show of non-suppleness. To be honest I've never really gotten deeper into your explanations of breathing spaces, hidden stuck places impossible to breath with, etc. All I've ever done is practice your lessons (movements) in a conscious, slow manner, paying attentions to sensations. Maybe I should put some more effort into understanding/sensing what you mean with the breathing spaces. I sense that this concept is at the heart of your method and at the same time I can imagine many people will have difficulties grasping this concept. If you find an elegant, simple way for people to find (first) access to the breathing concept, it will likely open up your whole method/leverage its potential to many people. Or maybe I personally just haven't done my part yet to understand better...but at least the breathing part is not as intuitive to me as doing the movements/feeling contractions/feeling release, etc. Just writing out my thoughts... I've come across Lawrence Gold and Edward Barrera as other Somatics teachers. Not the cheapest. Have you heard of them? Thanks again! And by the way: I like the often beautiful/nice sounding names that you choose for your movements.

I often explain it for beginners. Here, I got to indulge in a more advanced way to see it. You can learn from lots of different people. My system works, in part because I have managed to set aside the rigidity of traditional Somatics.

Thank you for commenting on this. You have exactly the problem that this method addresses. As you are seeing, stretching and crushing the muscles don't really solve it. The experiment the I encourage you to try is to begin with the basics of my method. I have two ways for you to learn it. In early 2022 I made a free basics course. It teach it differently now, but those lessons (about 2 1/2 hours total in 9 lessons) are pretty good. They will show you how to begin to make a real change, an improvement in your situation. *Free Intro to Somatics Course Playlist, Where you're stuck is hidden. 2h:28m Somatic Movement to reconnect to yourself* . 2h:28m Somatic Movement to reconnect to yourself. 9 lessons followed by 3 practice sequence videos that put the lessons together kzbin.info/aero/PLFLw4vgr7ayhL0zxrFjrpw0ok2298dZEG&si=n1fYUY8YG_NGkvP0 Another way to explore the method is to start with my *Begin Here Playlist*. Work from the top down. The Begin Here Playlist has my more current method of teaching. Explore the first 6-10 movements on the list. And keep going. This is the first movement on the list: A Good Place to Start: * Can Gentle TWISTING Free Your BREATHING?* Gentle Slow, Simplest Twisting Washrag Full Version 17m:12sDetailed front and side breathing assessment combined with an easy, slow twisting Somatic movement exercise. On KZbin : kzbin.info/www/bejne/opfFlqRnnthgpNU The is the Begin Here Playlist: *Start here. Begin your Somatics Experience Here playlist* : kzbin.info/aero/PLFLw4vgr7ayiIX9O0hRsMwyxhaK4LTXXF This practice allows you to change the course of your ship. It is a method to teach your nervous system out of the high idle that is wearing you out. Please let me know if need guidance along the way. I also have a playlist for when your two sides have different tensions. Work from the top of the list. *If Your Sides Are Different Playlist, 'A scoliosis problem is a tension problem'. Asymmetry Playlist* : kzbin.info/aero/PLFLw4vgr7ayj1sC-HRPGz7rv_koiiaWVk

I am glad you found this one helpful. I have learned to teach it more effectively, but this does work pretty well. The background sounds are some rural gun noise. Luckily we weren't caught in the crossfire. I have a whole playlist of seated and standing movements. *Standing and Seated Somatics Playlist* : kzbin.info/aero/PLFLw4vgr7ayhfJkmqGvD0LZOVn4L0vDf7&si=1FLwC7d3WJHY870G Try the *Basic Seated Sequence* , and *The Archer* . These two will help you see it even more clearly: *Rib Cage Un-Caged Standing See Saw ribs, part 1* On KZbin: kzbin.info/www/bejne/goabonyOi9Vglc0 *Inner-X rib diagonals, Part 2* This is an excellent movement to assess the Inner-X lines On KZbin: kzbin.info/www/bejne/mKfTcoB-lLOnnJY

I am glad you explore this. There is so much more that could have been included. I encourage you to be creative in your exploration. It is very important to realize that the roots of shoulder problem are deeply held in torso. Only addressing the shoulder is not enough. Often involving what I call the Inner-X lines. A good Inner-X assessment is part 2 of this (start with part 1) *Rib Cage Un-Caged Standing See Saw ribs, part 1* On KZbin: kzbin.info/www/bejne/goabonyOi9Vglc0 *Inner-X rib diagonals, Part 2* This is an excellent movement to assess the Inner-X lines On KZbin: kzbin.info/www/bejne/mKfTcoB-lLOnnJY Make sure you fully free the torso. People gets stuck in lines that I have not yet had a chance to make videos about that relate to _relationships_ of areas of tension. This playlist will help you focus on the torso as it relates to the shoulders. *Shoulder Liberation! playlist:* kzbin.info/aero/PLFLw4vgr7aygurWMzIrxlapZD10iUZpK3 Please let me know if you have questions or aha moments along the way.

This is very nice to hear. I have so many videos that are in various states of editing and notes for 100 more to record. The progress seems slow. Hearing that it is helping you is encouraging. If you can see it at this level, you'll be able to make even bigger changes and more progress. Take this resolution of seeing and bring it to all the movements. I don't always practice in the most careful way. Just going through the basic motions is good maintenance. When I do zoom in and take the time to bridge the gap, the disconnection, that is when the real improvement happens. I am so glad you like this one. Me, too. Maybe some day 6M subscribers. For now, I now the people who watch are finding themselves in a deeper way. I'm happy with 6000. I do know it deserves more. It doubled this year, but the rate seems to be linear. Again, thank you.

Last night in the hours before bed, I realized I was worrying and thinking of things to be fearful of. I included exactly this movement in a similar level of detail. I do add the Dowager Hump Destroyer approach to come into the upper contraction. *The Dowager Hump Destroyer.* Teach the determined tension to relax.7m:33ss Focus on the tensions that drive an upper-hyper-kyphotic posture _Note for clarity_ : As body lowers out of the bridge, freeze the distance of chin-to-chest. Perhaps keep chin pinned to chest as hips lower. kzbin.info/www/bejne/aXjKiaWcrLmhe9E The tensions are deep in us, they feel like normal to us. The great experiment is to tend to relaxing them and then look for a shift in perspective. It is so good to hear that you are making good progress. As you practice you become the best teacher for your nervous system. Keep exploring.

I'm glad you are finding benefit from the exploration. It's such an easy way to make a good change. I have a whole playlist of seated and standing movements: *Standing and Seated Somatics Playlist:* kzbin.info/aero/PLFLw4vgr7ayhfJkmqGvD0LZOVn4L0vDf7&si=1FLwC7d3WJHY870G

Yes. Focus your practice on teaching the places that are confused, difficult to control, unable to relax. Where is the tension hard to sense? Those are the places that are likely persistently tight. Some of it may be in the neck, but neck is tyrannized by the shoulders. The shoulders are often poorly supported and delivered by tight ribs. The roots of the neck problem are almost always in the torso. You may want to try these: *Front of Body Opens as Back of Neck Lengthens* Back of Neck -Verticals and Diagonals in relation to Front of Body -Verticals and Diagonals On KZbin: kzbin.info/www/bejne/eafcZ5eGfZVllbs *You're meant to be free. Standing movement for Torso RIB Suppleness, and Beyond! Forward and Back Paddling Kayak Elbows for Upper, Mid, and Low Ribs, and Sternum Circles, too!* 12m:36s On KZbin: kzbin.info/www/bejne/mp6XfXVomaqao8k *Standing, Forward Paddling Kayak Elbows (forward and back), Back Rib Breathing* On Lake Superior 2023 5m:18s On KZbin: kzbin.info/www/bejne/amWxZZqin5p2m7c *Standing Neck Help, Standing Neck Sequence 2023* Standing Strategies of Gentle Movement for an Achy Neck | Somatics for Neck Pain The shoulders tyrannize the neck. The shoulders are unhappy when they are not adequately supported and moved by the ribs. Consider your neck pain as the boiling over of hidden tensions in the torso. Address root holdings to take the burden off the neck. On KZbin: kzbin.info/www/bejne/mWTSm6R4adV-aK8 A whole neck related playlist: *Stiff Neck Playlist:* kzbin.info/aero/PLFLw4vgr7ayjPS7QvgXUuv5wVMt2YR56J&si=p_B_g5uK7vPDgm1T

That's it. It's hiding in us. It our blindspots. It feels so normal. Now the key is to teach it. I have lessons for this type of holding. You can address it by looking at the upper half of the side bend on one side and the lower half on the other. The Side Bend Quadrants focus on where it's stuck Upper half of the Side Bend: DETAIL for YOUR RIGHT Side RIBS, Part 1 This one has a very good breathing assessment for both sides. 7m:44s kzbin.info/www/bejne/raXcZoWVobVqmdk DETAIL for YOUR LEFT Side RIBS, Part 2 8m:51s kzbin.info/www/bejne/jnSbgayJhLF3iZI Lower half of the Side Bend: DETAIL Part 1 for YOUR RIGHT Side Waist kzbin.info/www/bejne/nWrKlIqvj5d1e6M DETAIL Part 2 for YOUR LEFT Side Waist, Lower Half of Side Bend kzbin.info/www/bejne/gmW8i2SQg92fmK8 But I believe the system needs to learn to control the line as a whole. So I have these movements (this is all I have on video. I do have other ways to look at it, too) *The Inner-X, Lines through the body playlist* : kzbin.info/aero/PLFLw4vgr7ayhNdAbmTKQbIS4MDkEKO41y The Inner-X lines can also be active in the horizontal plane. This one is for the ribs. I also have movements for the horizontal inner-x of the pelvis (not yet on video) *The Archer, a standing pandiculation for suppleness of ribs, spine, shoulders, arms and wrists* . With explanation and encouragement to practice your Somatics for a better change. The movement is only the first 3m:10s, the rest is me talking. On KZbin: kzbin.info/www/bejne/f2ewg5WKhtOpgJIsi=479vBtlyGdubja6f There can also be triple bend, three harmonic bends of the the torso. This movement is for part of those more complex holdings: *The Pendulum, Side Bend Variation Relax your system out of the hidden tensions that keep your low ribs shifted to the side* 9m:02s On KZbin: kzbin.info/www/bejne/aoGYZnRmaKx1fZo

​​@ericcoopersomatics this is great, thank you for explaining this so thoroughly. I'll explore these movements more systematically. Some of those are my favorites already from before (The detail 1&2 side bend, the inner-X and the rib-cage un-caged). Something I've noticed is that the torso likes to bend a different direction depending wether I'm sitting or standing. I can't quite wrap my head around it, other than maybe that is because of the lower part tilts the other way and the upper part the other and then some compensation. I can see where the side bend quadrants would be great movements to address that.

I don't know your exact situation. Here is a general answer: when you are sitting, compared to standing, the tensions of the legs not so commanding over the rest of the body. It may be that. Tension in the hips as it relates to leg position can change the slack you have for the torso. Here is *The Inner-X, Lines through the body playlist* : kzbin.info/aero/PLFLw4vgr7ayhNdAbmTKQbIS4MDkEKO41y Here is a playlist of all of my videos that relate to twisting: *Movements to Free Your Twist playlist* : kzbin.info/aero/PLFLw4vgr7ayhP0LN_KnMz3vJrCq6_Oxqk Tensions in the front, sides, and back have strong influences on twisting. This is an adequate multi-movement twisting sequence that includes side-bending to free rotation: *Un-Twist, an Intermediate Practice Sequence* , 24m:56s Pandiculation to get unstuck from twist and rotation. The first 4m:28s has a 'good enough' twisting assessment. Can you gently breathe into the twisting space? Side Bend, Teacup, X of the Front + Sunrise, Sunset, Angel Wing On KZbin: kzbin.info/www/bejne/e5XdeWWXf62SiNk

* @Ani-ij4ni Please see my previous reply.* In addition, Try assessing rotation, as in the beginning of this video. Un-Twist, an Intermediate Practice Sequence, 24m:56s Pandiculation to get unstuck from twist and rotation. _The first 4m:28s has a 'good enough' twisting assessment_ . Can you gently breathe into the twisting space? Side Bend, Teacup, X of the Front + Sunrise, Sunset, Angel Wing On KZbin: kzbin.info/www/bejne/e5XdeWWXf62SiNk Which elevation in the torso is hesitant to allow the twising. Focus on side-bending at the height in the torso. Follow the breathing.

Thank you so much! 🙏 I will explore this.

I like that you are experimenting and finding good changes.

Not very many people look at this series. 1, 2, and 3 are very important to know. The others are helpful, too. Steering Wheel Somatics Part 1 Relax Your Back and Back of Shoulders 5m:37s kzbin.info/www/bejne/bmiof6yCapejeqM Steering Wheel Somatics Part 2 Twisting 5m:02s kzbin.info/www/bejne/i2aUen6JqLZ_rJo Steering Wheel Somatics Part 3 Relax Your Constricted Front & Advanced Twisting 4m:30s kzbin.info/www/bejne/m4bQk4B-ith5qdU Steering Wheel Somatics Part 4 Explanation 3m:25s kzbin.info/www/bejne/bGfHeJurjM18mtk Steering Wheel Somatics Part 5 Seated Low Back and Psoas Relax 3m:14s kzbin.info/www/bejne/qKu8ZniEhtOFm9E Steering Wheel Somatics Part 6 Side Waist and The Inner-X 4m:41s kzbin.info/www/bejne/epLIamSXatejrs0 *Steering Wheel Somatics Parts 1 to 6 All the episodes together, distilled* 21m:13s kzbin.info/www/bejne/fp6rYXhmj9ypaqs

I prefer Rayas butterfly when standing. This one, Relax Tense Hands, has a good "rolling pin arms" movement that can be an alternative, or a blend, with the butterfly. If you can have a chair in front of them, you can teach coming out of the red with this:the beginning of Steering Wheel Somatics 3 kzbin.info/www/bejne/m4bQk4B-ith5qdUsi=bah9uLQUXacsfkPy Very important, that gets the red one side at a time: The Sidewinder kzbin.info/www/bejne/rV7SqYSDd7mKn7csi=wTw3EmFxh3sJQKqN They can have elbow on wall, easier on the arm.

Ps. Try back-of-hands on back pockets

Thank you.​@@ericcoopersomatics

That's a great question. Because it's important that the front relax open and not just be pulled open by a tightening of the back. This is a movement that my daughter developed that I call raya's butterfly. kzbin.info/www/bejne/nqaYcqqQnquhd68 Since making this video, I now do this movement with my palms facing my back pockets. I think that amplifies the opening a little bit better. Please let me know what you think of this option.

Thank you! That's very nice to hear. Glad you're finding the movement's helpful. Have you tried the Whoa Nellie X? kzbin.info/www/bejne/i2eonJqZfrSSbq8si=ZvmjO4E68vJvJ1vv

I have one that is a traditional Somatics movement: kzbin.info/www/bejne/oJLRkpKkZt95i7ssi=n11HMu3RTzO72H3b This is a newer version, a good combination. kzbin.info/www/bejne/pnTEY6KGjdWHZ6Msi=uxWxgT9AA_z9HiCu I have a new way, a deeper way to see all of this. Needing to make a completely new set of videos for all of it. It is an easy way to understand the relationships between areas of tension. I call it Spinal Harmonics®.

Perfect, thank you! The first one was the movement I had in mind. But Sunset Sunrise seems somehow both more creative and pleasant. So excited to hear about Spinal Harmonics®️. Hoping to learn more about it in the future.

I agree. I have this one mostly so people can have the ease of lying supine. Have you tried the Back Twist? It has good twisting and lengthening for the back: *The Back Twist | Advanced Somatic Movement to Relax the X of the back* 10m:00s On KZbin: kzbin.info/www/bejne/bmrHpJibaLaiiM0 I am editing a Spina Harmonics™ explanation video. It is far from perfect. At least it is in the works.

@@ericcoopersomatics I tried the back twist for the first time just today, I felt about brave and safe enough to try it, and it seems really cool! Will have to try it a few times to have it really sink in. I only found your videos about two months ago, but have had so much progress in how I feel. I did the fibromyalgia playlist movements first because of pain & general "boiling over" sensation. These movements give me so much hope about managing it all. I have been so surprised that the movements are also very powerful at helping with emotional regulation. It's powerful stuff.

Ah yeah, the back twist is sort of a mirror image of sunset sunrise. The human symmetries are quite interesting. It's cool to explore the diagonal symmetries like this. I also do TRE and the tremor starts from the hip (psoas). I tried to think of the human as a four legged mammal and mirrored all the initiating exercises and postures to the shoulder "hip" to get the movement to start from the shoulders. It did work and that was quite funny. It's said the jaw is similar to the hip, so I quess is the third in a way.

It is important to think of the process as changing a deep habit. If you are doing the right movements, which address your specific combinations of tension, there will be a time after practicing where you are further away from the anxiety. Then, as time passes (perhaps an hour, or two) where your system forgets the reminder that you gave it and it falls back into the old tension habit. By practicing often, just short practice sessions, you can have more time outside the old habit. The process is to make a new tension habit and have less time in the old habit. The "baseline" will return. Your nervous system learned it. That's what you are up against, how good your system is a learning tension patterns. And, I has had lot's and lot's of practice. Back, front, sides, inner-x diagonals, rotation/twisting. Explore every surface and the relationships of tension areas. You must find and address the root holdings. Also, I am not sure you are doing powerful enough movements. And most people have tension blind spots that they are not addressing. Even though there are 250 videos here, I don't yet have videos of the new way of how I see the system organizing tension area relationships. Teach exactly the place where the breathing is constricted. Use more powerful movements. I also have a few videos that have specific commentary on how to practice: How much Somatics PRACTICE to change Scoliosis and Posture? Perfecting Somatics Part 1 5m:47s kzbin.info/www/bejne/f6vPf56iqZhgZpI The biggest mistake people make with Somatics What people get wrong about Somatics. 4m:18s On KZbin: kzbin.info/www/bejne/jGXZgGtqf7Cdd6s The Archer, a standing pandiculation for suppleness of ribs, spine, shoulders, arms and wrists. The movement is taught in the first few minutes, Starting at 3m:10s explanation and encouragement to practice your Somatics for a better change. On KZbin: kzbin.info/www/bejne/f2ewg5WKhtOpgJIsi=479vBtlyGdubja6f May shine light on, and be helful for carpal tunnel expressions. I can guide you more specifically with a private zoom session. Also, if you send me the info from Link to intake form and instructions on sending photos: inspiresomatics.com/intake-form/ I can suggest some more focused movements for you.

PS. Daily is not enough to change these deep habits. Your system has had (probably decades) years of practice at holding in these ways. A cat practices about 40 times throughout the day to stay supple. Spread your practice out. 5-6 brief practice sessions a day, with extra before bed.

This video testimonial is from way back when I only knew basic, traditional Somatics. One note about when you say: "When I realize it I fix it but..." Tightening up other muscles to brace against the automatic holding, that pulls your shoulder down and forward, is just adding more tension to a system that already has too much tension. That will compound the issue. Focus on teaching the root hidden tensions. I don't know your exact situation so these are general suggestions. My approach has completely changed since then, and I have developed better movements as well. It is imperative that you do the movements that address your root holdings. Here are some possibilities: Do these often. Which movement brings you to the most stuck place. _This is a very powerful movement_ . Practice it often.--->>> *The Spacemaker* - Relax open upper front side RIBS -Advanced Seated Somatics for Bends & Scoliosis 7m:17s Relax open tight upper front/side ribs. These tensions lock you into postures of stress and scoliosis. This can be done seated, one hand holding underside of chair, if the postition in the video is challenging. On youtube, kzbin.info/www/bejne/n33ZfIGup7R-mLc Some of my SSSS variations: (focus on the front vectors) 1) *Two Sides at Ease | Relax your tight sides | Side Waist Focused Side Sitting Scoliosis Sequence* (SSSS) Variations Intermediate Advanced 11m:43s On youtube: kzbin.info/www/bejne/f4OsdaN4qreBabc 2) *Have a great day, try the SSSS Advanced Somatics Practice Version, Relax your sides* 9m:45s Go at your own pace. On KZbin: kzbin.info/www/bejne/el7Ln3ica5WgqZo Sunrise, Sunset + The X of the Front | OPEN your torso, AWAKEN your Twist, FREE your breathing 12m:04s This movement helps you awaken the long front diagonals of the torso, the diagonals of twist and breathing. On KZbin : kzbin.info/www/bejne/pnTEY6KGjdWHZ6M *The Diagonal Lay Over* | Relaxed Open Front | Twisting Side Bend Variation 10m:24s Diagonal Layover, an Updated version of the Teacup Put a pillow under lower side upper ribs if needed. On KZbin : kzbin.infowdwvFx-2N6Q *The Two Axis Rocking Chair* -Focus the lesson for scoliosis and everyone Relax the front where the stuckness is hidden. Address your asymmetrical hunch. 12m:44s This is now a cornerstone movement in my personal practice. kzbin.info/www/bejne/oKSsg5x8l8hoqbc

What you are describing is exactly what Somatics is good for. Looking back I would have changed a few things about the order and progression of this Basics Course. You are just about to get to 3 movements, in Chapters 3, 4 and 5. (This is a general answer, I don't know your exact specific situation) That frozen-ness is the background muscle tension. Your nervous system runs it. When the going gets tough, those tensions increase and you experience the boiling over of the difficult breathing. Use a zoomed out view as you learn Somatics. Later, you can focus in on finer and finer details. Think about clearing tension in broad brushstrokes. Front, Back Sides. Then, as you learn more you can see in more detail, Front Verticals, Front Diagonals, Back Verticals, Back Diagonals, Sides (verticals and diagonals, too) and Twisting. After that, it can be seen in much deeper more detailed ways. One video that is good to explore in the beginning, which is not in the basics course is this one: *Can Gentle TWISTING Free Your BREATHING? Gentle Slow, Simplest Twisting Washrag Full Version* 17m:12s Detailed front and side breathing assessment combined with an easy, slow twisting Somatic movement exercise On KZbin : kzbin.info/www/bejne/opfFlqRnnthgpNU You need to go a little further Front and Back. *Elbows to the Sky* (which is in the basics course) is the basic movement for the front. There are many more options. You may want to try the *Two-Axis Rocking Chair* kzbin.info/www/bejne/oKSsg5x8l8hoqbc For you back: *Yawn Your Wings* is in the basics course. It is very good for getting your back to allow the back to move with your breathing. This is a simpler version of Whoa Nellie than is in the basics course: *Whoa, Nellie! Practice | Calm Down, Gentle relax of the long arch of the back* |2023 A gentle uncluttered teaching. 9m:06s On KZbin: kzbin.info/www/bejne/l3_XpJ2QgJWep6c To take it a little further, you may want to try: *The Whoa, Nellie X* , Relax the Diagonals of your Back 10m:12s On KZbin: kzbin.info/www/bejne/i2eonJqZfrSSbq8 Work through the basics course. Or do the first 6 or 7 movements in my *Begin Somatics Here Playlist* kzbin.info/aero/PLFLw4vgr7ayiIX9O0hRsMwyxhaK4LTXXF Figure out which movements give the most relief. --->>>Practice often. Please let me know if you need more specific guidance.

I deeply appreciate the time and effort you put into helping me Eric! your thoughtful response means a lot, and I'm truly grateful for your support and insight

I don't know your exact situation, so this is a general answer. Yes! This is how to get out from under the crushing tensions that are running at a high idle in your system. You mention you have chest pain. Make sure you have seen a doctor to rule out other things. Then, devote yourself to coming out of the tensions that are making your situation. If the discomfort is Symmetrical, then you should consider how it relates to stress tensions which mostly take over front and back. If the discomfort pattern is significantly asymmetrical, then you must teach the asymmetrical tensions to de-esclate. The discomfort is an un-clear hint at what to focus on with Somatics. My version of Somatics uses the Gentle Breathing Assessment to find the hidden torso constrictions that are the root holdings.is This video starts with some of the directions with the Gentle Breathing Assessment: *Can Gentle TWISTING Free Your BREATHING? Gentle Slow, Simplest Twisting Washrag Full Version* 17m:12s kzbin.info/www/bejne/opfFlqRnnthgpNU Then, learn Elbows to the Sky (all the versions): *Elbows to the Sky themed Somatic Movement Playlist:* kzbin.info/aero/PLFLw4vgr7ayjyrFrEtvtlY6myn-4ZbEtS For more specialized lessons, you may want to explore: *The Two Axis Rocking Chair -Focus the lesson for scoliosis and everyone* *Relax the front where the stuckness is hidden* . Address your asymmetrical hunch. 12m:44s kzbin.info/www/bejne/oKSsg5x8l8hoqbc And these are also related: *The Bow* , Teach your brain to let you out of hunched posture 7m:55s On KZbin : kzbin.info/www/bejne/jJ7QmnqcmNdjfZo *The Dowager Hump Destroyer* . Teach the determined tension to relax.7m:33ss Focus on the tensions that drive an upper-hyper-kyphotic posture _Note for clarity:_ As body lowers out of the bridge, freeze the distance of chin-to-chest. Perhaps keep chin pinned to chest as hips lower. kzbin.info/www/bejne/aXjKiaWcrLmhe9E Consider relaxing your back as a type of movement that may quickly bring you our of anxiety: Start at the top of this list: *Relax your BACK Playlist*, in order from Gentle to Most Powerful Pandiculaitons kzbin.info/aero/PLFLw4vgr7ayg05XG5CH42QxHkgLtp8t8c&si=u8c4UGZqG0U3Qeah This one is for Panic Attacks: *Calm the Storm, What to do for: Panic Attack, Anxiety Attack* 8m:09s The one thing to do to come back to calm breathing. kzbin.info/www/bejne/inLGomubi9Wspqs *Practice often.* Practice many times a day, with the movements that help you feel calm. Please let me know if you need more specific guidance. There are many patterns that we are good at getting trapped in. This is the path to free yourself.

​@@ericcoopersomatics Thank you so much for your pure help Eric! I truly appreciate your guidance and support, and I feel incredibly grateful for your generosity in sharing your knowledge!! i will try to follow the guidance!

That's a good question. Mostly, it is more effective to do the movements on the floor. The floor movements give more clarity in their feedback. With the floor movements, it is easier to use gravity as amplification that lets the brain have to figure out how to turn down tension. The movements on the floor, in that relation to gravity, can clearly be focused contraction-relax. The relax can be more complete and profound. When the movements are done standing and seated, often, muscles need to contract as opposition to help the areas open. The quality of the relax phase isn't quite as obvious, the teaching potential of the movements isn't so ideal. If the seated standing movements are more to your liking, surely you should explore all of them. Here they are: *Standing and Seated Somatics Playlist:* kzbin.info/aero/PLFLw4vgr7ayhfJkmqGvD0LZOVn4L0vDf7&si=1FLwC7d3WJHY870G Some of my favorites are (all are on the seated standing playlist) Steering Wheel Somatics 1, 2, & 3 The basic seated sequence Standing Relax for your Arching Back & Back Ribs The Horseshoe Pandiculation, Pandiculate away your ANGER and IMPATIENCE Standing, Forward Paddling Kayak Elbows (forward and back), Back Rib Breathing For sure-->> Rib Cage Un-Caged 1 & 2 The Archer See-Saw Shoulders Standing (or Seated) Washrag Ribs

Greetings, I don't know your exact situation, so take this as a general answer. I suggest that, if you look carefully, it isn't just a jaw problem, it's part of a tense body problem. Consider the jaw as a _boiling over_ of the problem. The best solution is to go upstream to find the root tension holdings that demand the jaw chime in. My method is to look to the torso, to find the lines of background tension that is in a _tension relationship_ with your jaw. Start at the beginning. I have two good ways for you to do that. I only work in sessions with people who are past the beginning. You have to make the beginning happen. 1) I have a basics course here on KZbin that I made in 2022. *Free Intro to Somatics Course Playlist, Where you're stuck is hidden.* 2h:28m Somatic Movement to reconnect to yourself. 2h:28m 9 lessons followed by 3 practice sequence videos that put the lessons together kzbin.info/aero/PLFLw4vgr7ayhL0zxrFjrpw0ok2298dZEG&si=n1fYUY8YG_NGkvP0 2) For a more recent way to start, you can do the first 7 or 8 movements of this playlist: *Start here. Begin your Somatics Experience Here playlist* : kzbin.info/aero/PLFLw4vgr7ayiIX9O0hRsMwyxhaK4LTXXF There can be complex tension relationships between multiple tension areas that makes the jaw grab on in these difficult ways. I am located in Southeast Michigan, near Ann Arbor. I do zoom sessions with people all over the world. Some people travel to my location to do a multi-day in-person focus. Zoom out. Address the big tension picture that runs in you. Look very, very carefully at the tensions of front and back: *Get Out of Stress! Somatics for the tensions of stress playlist:* kzbin.info/aero/PLFLw4vgr7ayi01UZkxj4X5X2epj74vDxf Please let me know if you need further guidance. Thank you for your question.

@@ericcoopersomatics The whole body is a stressed out mess. I should have said that up front. Thank you for the suggestions.

Try going up stream. That is the best way. Learn the basic Somatics for front, back, sides, and twisting. Work through the playlists in my previous answer in this thread. Please let me know about he progress you have made, and let mek know if you need guidance along the way. Practice often. That is how to make the miracle you are looking for. Practice often.

Wonderful. Now you can see it. These holdings run deep. They are well practiced in response to life. Like a skipping record needle, they wear a groove. These tensions lock us in to our signature emotions. That groove becomes a trench. Such a simple way to pull out of it. Thank you for trying it. Then, the question is how to merge this with your other understandings and perspectives? How do you make it your own, in your style? Realize that when you are practicing the movements carefully you are becoming a better and better teacher for yourself. What part of this do your clients need to know so they can get un-trapped?

Be careful that you are not trying to pandiculate where the pain is. The pain is very often in the muscles that are trying to save the day. Address the silent oppositions. If the upper and mid back are sore, turn down the tension in the front. Here are three movements to do that, from basic, to more powerful: 1) *A slow and un-cluttered teaching of Elbows to the Sky Unravel Hidden Tension of Stress, Worry, and Depression* 9m:18s On KZbin : kzbin.info/www/bejne/b3zFhGOne82pfck 2) *The Two Axis Rocking Chair -Focus the lesson for scoliosis and everyone Relax the front where the stuckness is hidden* . Address your asymmetrical hunch. 12m:44s kzbin.info/www/bejne/oKSsg5x8l8hoqbc 3) *The Dowager Hump Destroyer. Teach the determined tension to relax* 7m:33ss Focus on the tensions that drive an upper-hyper-kyphotic posture _Note for clarity_ : As body lowers out of the bridge, freeze the distance of chin-to-chest. Perhaps keep chin pinned to chest as hips lower. kzbin.info/www/bejne/aXjKiaWcrLmhe9E

Greetings Brittany, I am so glad you are having some time to explore in this way. You see, it's hiding in us. It runs in the background at a high simmer. You have the power to regain control of it, to teach it, to be softer in these places. Here is a related standing movement: *Standing Relax for your Arching Back & Back Ribs | Emotion and the Tension of your back.* Anger, Impatience, Restlessness. Multiple vectors, 2023, 7m27s On KZbin: kzbin.info/www/bejne/gGfLZqWoeJusnpI I think for most people, the upper back holding is a bracing tension against a more hidden tightness of the front. Have you done any of these? *A slow and un-cluttered teaching of Elbows to the Sky Unravel Hidden Tension of Stress, Worry, and Depression* 9m:18s On KZbin : kzbin.info/www/bejne/b3zFhGOne82pfck I have many movements for the stress tensions of the front. The one listed above is the beginning lesson. This is a more advanced lesson: *The Two Axis Rocking Chair -Focus the lesson for scoliosis and everyone Relax the front where the stuckness is hidden. Address your asymmetrical hunch.* 12m:44s kzbin.info/www/bejne/oKSsg5x8l8hoqbc If you ever want to continue the conversation, I would be delighted to do that with you. I am interested in any way to get this self-empowering method out to the world. We could have a zoom meeting to compare notes.

You're very welcome! I am glad you are enjoying the exploration. I have a whole playlist of all of my standing and seated movements: *Standing and Seated Somatics Playlist* : kzbin.info/aero/PLFLw4vgr7ayhfJkmqGvD0LZOVn4L0vDf7&si=1FLwC7d3WJHY870G I have a more detailed seated version that can also be done standing. Very similar, but the teaching is a little more clear. *Basic Seated Sequence 2022, Whoa, Nellie!, Get Away from the Thumbs, I Dream of Jeannie, The Kayaker* To help your system remember how to come out the hidden tensions of stress, asymmetry, and repetitive motion. Works great standing, too. 13m:17s On KZbin: kzbin.info/www/bejne/g6WWd4x9nsqCpac

@@ericcoopersomatics Thank you. I'm happy to know there are ways to do Somatics without finding a big place to lie down. We are more likely to do them often when it's convenient.

The tension habits run deep. They are well practiced, often over many years. It takes a practice. Cats practice these contractions/relaxes, pandiculation, in a simple way, about 40 times a day. That's how they stay so supple. It requires maintenance because you are up against how good your brain is a _learning_ tension habits. _Teaching_ it is the best way, not forcing it. I have a whole playlist of psoas line movements: Psoas and Hip Flexion Releases playlist: kzbin.info/aero/PLFLw4vgr7ayiVl74QTJqNmYGNLfTy15yG I'd say this movement is in the range of 'very detailed' and gentle. Some of the other movements are more powerful. Practice is how to change the tension habit. Try the video called Un-Sitting.

That's a good question. I thought about it when I was practicing getting into bed last night. A few options: 1) Keep one foot pressing into the floor. Have the lifting leg just be an easy counter-balance. 2) Leave the legs out of it, not lifting the feet off floor, but have the effort 'as if to' lift the feet off the floor. Find your front with that effort. Don't tire it out. 3) Because I have done sessions with you, I much more strongly recommend this movement: *The Dowager Hump Destroyer. Teach the determined tension to relax.* 7m:33ss Focus on the tensions that drive an upper-hyper-kyphotic posture _Note for clarity:_ As body lowers out of the bridge, freeze the distance of chin-to-chest. Perhaps keep chin pinned to chest as hips lower. kzbin.info/www/bejne/aXjKiaWcrLmhe9E These front movements are very, very, very, very ;-) important to practice. Let worry, fear, sadness, depression be a hint that the tension is running. When you wear a backpack notice how strong your body is at holding the shoulders forward. Teach it out of that high idle. Find where you _are_ strong. That is the place that can run all the time.

Thank you for letting me know this was helpful. It is very important to *stop stretching* . It doesn't teach the brain out of the hidden holding patterns. The Physio approach to strengthening often just adds tension to a system that already has too much tension. Get the slack, that your hip needs, from the torso, relaxing the lines in the torso that point to that place. Try these two: *Letting it go - Relax open the front, a front breathing exploration 2022* Red pattern 7m:20s Includes some good exploration of the sides of the front. On KZbin : kzbin.info/www/bejne/ZpbVm5uLgquomtk and Sunrise, Sunset + The X of the Front | OPEN your torso, AWAKEN your Twist, FREE your breathing 12m:04s This movement helps you awaken the long front diagonals of the torso, the diagonals of twist and breathing. On KZbin : kzbin.info/www/bejne/pnTEY6KGjdWHZ6M And there are more advanced ways (a new way that I see and understand it) to look at it that are too hard to explain in this comments section. I have a whole playlist of psoas related movements: *Psoas and Hip Flexion Releases playlist* : kzbin.info/aero/PLFLw4vgr7ayiVl74QTJqNmYGNLfTy15yG The movements range from gentle to very powerful. Definitely consider this possible hidden tension pattern, if your issue is one sided. *Parallelogram Pattern Gait Balancer, Teetering/Lurching to a side in walking. Standing One sore groin, one sore leg, one knee, one ankle, or one foot.* 8m:28s kzbin.info/www/bejne/h2OUfYqHZ9Zqj8k It's better to assume it is not just psoas. Definitely look carefully to assess your torso twisting and rotation. That can also be part of it. If torso is not twisting, then hip flexion is used to bring leg forward in walking.

Thank you for putting them to good use. You are very welcome. The Bow is valuable. It is the closing front in what is called the 'horizontal plane'. Most of the stuckness of the front that people have, is actually in the 'sagittal plane'. You don't need to know the organization of the planes of movement, but you should also consider these: (these are my more recent, more powerful, and more focused movements for the front) *The Two Axis Rocking Chair* -Focus the lesson for scoliosis and everyone Relax the front where the stuckness is hidden. Address your asymmetrical hunch. 12m:44s kzbin.info/www/bejne/oKSsg5x8l8hoqbc *The Dowager Hump Destroyer. Teach the determined tension to relax* .7m:33ss Focus on the tensions that drive an upper-hyper-kyphotic posture Note for clarity: As body lowers out of the bridge, freeze the distance of chin-to-chest. Perhaps keep chin pinned to chest as hips lower. kzbin.info/www/bejne/aXjKiaWcrLmhe9E *Come out of FEAR. WORRY, SADNESS and DEPRESSION. A deep Somatic lesson. The Four Leaf Clover* 22m:00s An epic lesson to turn down the simmering background tensions that keep pushing you into FEAR, Worry, Sadness, and Depression. kzbin.info/www/bejne/pWe8f5uOjJ17oZY

Yes. Thank you. You are very welcome. The power to calm yourself is a power that you have. You can do it. It is so easy to get swept up the the frenzied busyness of the mind. I suggest the state of the mind is inextricably tied to the background tensions of the body. That makes these movements so valuable. Calming these places is to address the upstream roots that otherwise would be hidden. Here is a whole playlist of gentle movements for you to explore. *Fibromyalgia, Super-gentle movements for people with chronic pain playlist:* kzbin.info/aero/PLFLw4vgr7ayiKcxrE1_93Qv7KOnio0co6 Please realize, I think it is important to practice at many different effort levels. Only gentle movements will not uncover all the hidden holdings.

You are very welcome. I am glad you found me. I have many playlists, from beginning to playlists for specific issues. *All playlists:* www.youtube.com/@ericcoopersomatics/playlists *Start here. Begin your Somatics Experience Here playlist* : kzbin.info/aero/PLFLw4vgr7ayiIX9O0hRsMwyxhaK4LTXXF I like to hear of the progress people are making. Let me know if you need guidance along the way.

I am glad you found the explanation helpful. This has all the explantion focused videos: (although most of my videos come with some explanation) *Explanation Videos Playlist* kzbin.info/aero/PLFLw4vgr7ayidRQCBv3Jnfj0OrRZDMlSF&si=ItLe0ZrFont0qq6k I am thinking about having group zoom meetings, a discussion group, that is for people who want to teach Somatics more effectively. It would be for anyone who is beyond the beginner level, who wants to dive deeper into understanding how to reconnect across the gap of disconnection.

@@ericcoopersomatics Much Gratitude again Eric I have been following the exercises in the Hannah book for a while and Marthas youtube but your practice takes it to a whole next level. I AM now working through all your videos,

That's very nice to hear. Thank you. I need to work on more videos. I think build much further in the quality of seeing the space and the restoration of control of the musculature. Surprisingly, I found the older version of Somatics quite un-somatics. Look into the mystery of it. Look into where the understanding is not clear. Find the uncertainty of the movement. Find the place that doesn;t know how to move, and teach it a winnable lesson. More recently I have looked deeply for the relationships between tension holdings that make more complex curves than the simple bending of traditional Somatics. Thank you for you encouragement, and stay tuned.

@@ericcoopersomatics Getting into a meditative space to be able to listen to where the subtle tensions are held. Being able to quiet the monkey mind that would block this ability.

Greetings. This is my general advice for you. I don't know your exact situation. Chasing the pain is wild goose chase. Try to see pressure in the head as a boiling over of the hidden problem. Pain and discomfort are only a vague hint at the root. Since you mention the issue of depression, the tensions of depression wreak havoc on neck and head. The tensions of depression _may_ be the exact root holdings that are making your problem. Depresion and anxiety... I have many movements to help you come out of that. Stress tensions are generally symmetrical. If there is an asymmetry to the head pressure, then there are also tension differences between your sides that you need to figure out. With the movements and videos that I have made for you, you can clear tensions with broad brush strokes. Come at it with a zoomed out view. Start with this one: *Can Gentle TWISTING Free Your BREATHING? Gentle Slow, Simplest Twisting Washrag Full Version* 17m:12s Detailed front and side breathing assessment combined with an easy, slow twisting Somatic movement exercise On KZbin : kzbin.info/www/bejne/opfFlqRnnthgpNU Then, 100% focus on the tensions of stress. Learn the first 5 movements of this playlist: *Get Out of Stress! Somatics for the tensions of stress playlist:* kzbin.info/aero/PLFLw4vgr7ayi01UZkxj4X5X2epj74vDxf Do movements that relax the back de-escalate your anxiety? Do movements that relax the front de-escalate your depression? If Depression is the main pull: *Stop Being Depressed Playlist. Come out of the grip of it. playlist:* kzbin.info/aero/PLFLw4vgr7ayi4gUn7X4D4YtdWyZhqsrSW *How I Freed Myself from 39 Years of Chronic Depression. The intro to the Stop Being Depressed Somatics Playlist.* Intro/explanation on KZbin 5m:05s kzbin.info/www/bejne/kHvReGymjMSiaas *_Devote yourself_* to a frequent practice to change the tension habit at the roots of the problem. Dive into the process. Please let me know of your progress of if you need more guidance.

@ericcoopersomatics can these be done at night in bed? Possibly help with sleep? I have no problem telling you my situation and all the problems I am having with my body if you want to know.

I think I replied to this and forgot to click to send the reply. Yes, a firm bed can work. I practice when I get in bed every night. Practicing on the floor does give a more vivid feedback and more clarity. A softer surface can give you good feedback as you sloooowly sink onto the cushioned surface. Somatics does not work well on a memory foam mattress. If getting down and up from the floor is difficult. There are tables specifically for this type of movement, that are not too inexpensive on Amazon: a.co/d/6MpsHNK This type of table is about chair height off the floor. Easy to get on and off. Yes, easier breathing, out of the tensions of stress will help with sleep. inspiresomatics.com/sleep-testimonials/ If you want to convey details of your specific situation, it is best to see this page: *Link to intake form and instructions on sending photos:* inspiresomatics.com/intake-form/

I am glad you tried this one. These sciatic types of nervy boiling overs have seem to occur when many tension patterns add up. It's a concurrence. This line is easy to get stuck in. Keep looking at the whole thing. Follow the breathing constriction. Consider every direction in the the torso. Can each area be available for easy breathing? Here are some related videos that look at other contributing lines: *Somatics for Sciatic Pain and Sciatica playlist:* kzbin.info/aero/PLFLw4vgr7ayj_3cPkeTEbwXjHMg_BkGtD&si=ZYE9H2FQouEMAsmN

I am glad you are trying this one. It's easy to do it firmly, but if you back off the effort and do it super gently, this gentle exploration is an opportunity so see very clearly into the inner space of the body. Look at how the space changes. What places pull toward each other. Where are the edges of the disconnection? It's a wonderful and rewarding search.

Greetings Jasna, My apologies for the delay in my reply. Because I know a little about your situation, I will give you a more specific answer than I would usually give in this format. At the end, I explain about the sides as the gateway to the front. I have a video I need to edit that has some more about this. My understanding has changed. It is not _just_ simple curlings. Simple curlings, of the front, back, sides, and surface diagonals are single harmonic bends. like the curling of a scroll. If your system was caught in that, it would allow the neck to bend with the movement. The next level of understanding has to do with two harmonic bends. Sway-back posture is a two harmonic bend (in the sagittal plane). In Sway-Back posture, the upper torso (thoracic) curves one way, the lower torso (lumbar) curves the other way. Two harmonic bends make S-curves. This can also be side-to-side bending (in the coronal plane) that makes S-curves. The upper bends one way, the lower bends the other way. My version of somatics takes involuntary tension and practices switching it to full manual control. (seated- try this) So, if your upper front chest wants to close, and the neck wants to arch the head back wards, then that is what you should do as some gentle, breathing space focused, pandiculation. Then, zoom out a little bit more. Look at the S-curve in a simpler way. The system may be doing these two bends to make the S, but look at the ends of the S, the end points. The contraction pulls the end points together. (explore this side lying) So it may be back of head pull through the curves to upper front abdomen. Are those the two places that want to pull together? Is it like pulling the back of head into the body, like a turtle? Make it super-gentle contraction relax. Then, make the closing the exhale and the opening the inhale. Recreate what your system wants to pull you into. Do it lying on your side in bed. look at the relationship of neck to torso. How do the tensions coordinate? Recreate that. Make it breathing. Another way for you, is to completely leave the neck out of it. make the torso do the movement. Also, please try this one, if possible. I think this may be relelvant. The neck doesn't have to bend in the movement. *The Dowager Hump Destroyer.* Teach the determined tension to relax.7m:33ss Focus on the tensions that drive an upper-hyper-kyphotic posture _Note for clarity:_ As body lowers out of the bridge, freeze the distance of chin-to-chest kzbin.info/www/bejne/aXjKiaWcrLmhe9E The sides are a way to make some peace with between front and back. I suggest you do that seated. Something like this without using the arms. Think about it as *forward and back paddling kayak collar bones* . *Standing, Forward Paddling Kayak Elbows* (forward and back), Back Rib Breathing On Lake Superior 2023 5m:18s On KZbin: kzbin.info/www/bejne/amWxZZqin5p2m7c

@@ericcoopersomatics yes Eric, I have harmonic situation thoracic-lumbar and side-to-side curling to the right side compressing the diafragm among other things...feels like locking me what ever I try to do... Thank you for the details, I'll try them out... ❤️

​@@jasna7757 When people have very difficult situations (💜) with powerful holdings, now I see that this is often a triple harmonic bend. Three contractions in a simultaneous relationship. Coordinate, in that if you turn one off with pandiculation, the other will demand that it return. The triad contractions make shorter lines through the body, like [upper ribs on one side to lower ribs on the other side to side waist on the other side], or like [back of neck tension puling to upper front of chest, which also pulls to upper low-back] I call it Spinal Harmonics (recently applied for a trademark of that name). The tensions are in relationships. Lying in bed, gently turn on all three at the same time and practice letting the all go at the same time. Take control of what the auto pilot is doing. Please let me know if this makes sense. or if you have more questions.

@@ericcoopersomatics it seems overwhelming and too much to comprehend since any position is painfull and pulling because of eather compression because lying, standing, sitting, lying on a side...

Do you by any chance have time to meet me online?

You are very welcome. Thank you, Merci. Here is a more refined version: *Basic Seated Sequence 2022* , Whoa, Nellie!, Get Away from the Thumbs, I Dream of Jeannie, The Kayaker To help your system remember how to come out the hidden tensions of stress, asymmetry, and repetitive motion. *Works great standing, too.* 13m:17s On KZbin: kzbin.info/www/bejne/g6WWd4x9nsqCpac This is a playlist of all of my seated and standing movement. *Standing and Seated Somatics Playlist:* kzbin.info/aero/PLFLw4vgr7ayhfJkmqGvD0LZOVn4L0vDf7&si=1FLwC7d3WJHY870G I will be teaching in Europe in May-June 2025. I'm looking for one more place to have a workshop on that trip. inspiresomatics.com/ghent/

That's a good question. Sorry for the delay in my reply. The word ' _somatic_ ' can be used in many ways. It exact meaning is something like: _of the body_ . There are books about it. I use the word a specific way. It like to the _somatic_ perspective is to see it with the inner view. The Somatics I teach is not so much looking to sense the body, as to discover where our inner perception is missing. The missing, hidden, places are the most wonderful places to connect to. The movements I teach are opportunities to focus the awareness inward. Somatic psychotherapies take body sensations and feelings into account. I try to keep the word reserved for describing the inner view. I have people begin to understand how the body can be seen as space, dynamic changing space. Contraction closes the space. Relaxing that tension can, with the right movements, be concurrent with the opening of the space.

That's a good question. Many people have that in the beginning. There are a lot of people with jaw dysfunction, so normal isn't the best thing to compare to. That clunking shows there has been a long time with limited movement. I encourage you to revisit all of these directions of movement. Be softer and slower in the exploration. Re-establish control. This is just a general answer. I do not know your exact situation. Keep reminding it that it can move smoothly. With this process, make sure you do not _go in to any_ strain, _any_ discomfort or significant stretch. As the video says in the beginning, the jaw tensions relate to the bigger patterns of tension in your body. Learn to clear front, back and sides with my other videos. There are two good ways to start: 1) *Free Intro to Somatics Course Playlist, Where you're stuck is hidden* . 2h:28m Somatic Movement to reconnect to yourself. 9 lessons followed by 3 practice sequence videos that put the lessons together kzbin.info/aero/PLFLw4vgr7ayhL0zxrFjrpw0ok2298dZEG&si=n1fYUY8YG_NGkvP0 2) Perhaps _better_ (in some ways) is my *Begin Here Playlist* . It has more of my current assessment and teaching syle/focus. It is not exactly orgainzed as a course. *Start here. Begin your Somatics Experience Here playlist* : kzbin.info/aero/PLFLw4vgr7ayiIX9O0hRsMwyxhaK4LTXXF If you did the first 12 videos of the playlist, you would have gotten into the beginning of my approach to the issue of asymmetrical discomfort issues.