CALM DOWN, Whoa, Nellie! Practice | Gentle relax of the long arch of the back | Somatics

[@ericcoopersomatics]

*Upcoming US and Europe Workshops:* inspiresomatics.com/workshops/ *Private Sessions for Assessment, Guidance, and Addressing Your Specific Patterns* Zoom sessions: inspiresomatics.com/schedule-online-video-sessions-2/ In-person sessions: inspiresomatics.com/schedule-office-2-2/ In-person for multiple days: inspiresomatics.com/travel-for-multiple-sesions/ Professional Guidance for Yoga and Somatics Teachers: inspiresomatics.com/professional-training/ All KZbin Playlists: www.youtube.com/@ericcoopersomatics/playlists *Start here. Begin your Somatics Experience Here playlist:* kzbin.info/aero/PLFLw4vgr7ayiIX9O0hRsMwyxhaK4LTXXF Get Out of Stress! Somatics for the tensions of stress playlist: kzbin.info/aero/PLFLw4vgr7ayi01UZkxj4X5X2epj74vDxf Anxiety Attack and Panic Attack Emergency Movements kzbin.info/aero/PLFLw4vgr7aygVXG376Zjs10RKdDVOhT2w&si=_BChJa4E4vvAdPNW Fibromyalgia, Super-gentle movements for people with chronic pain playlist: kzbin.info/aero/PLFLw4vgr7ayiKcxrE1_93Qv7KOnio0co6 Gentle Movements for sore painful bodies playlist: kzbin.info/aero/PLFLw4vgr7ayjsklFJvFM23jP2a0R27Uyv Hunched Postures, Rounded Shoulders, Sunken Chests Playlist: kzbin.info/aero/PLFLw4vgr7ayj0YgnU5JKNCjOzUTfgZpTF Stop Being Depressed Playlist. Come out of the grip of it. playlist: kzbin.info/aero/PLFLw4vgr7ayi4gUn7X4D4YtdWyZhqsrSW

[@deelicious1610]

Eric, You are a blessing!! Thank you. 🙏❤🙏

[@ericcoopersomatics]

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

[@maryjaneharber7193]

well done,feel sound ,learning how to use tension for deep relaxation

[@ericcoopersomatics]

I love how you are diving in to it. The beauty is that you are creating this experience for yourself. You are teach your system to let go of the stuckness, to reconnect to the lost places that never move. You are healing yourself. It's a process, a path. I love how you are walking on the path.

[@joycelawrence1396]

This is my favorite of your Whoa Nellie explanations, easy to follow, and I finally got it. Thanks for making this available for all of us to learn from. Your are a masterful teacher.

[@ericcoopersomatics]

Thank you, Joyce. I'm glad this one helped you see it more clearly. I like this level of teaching. I have 6 or 7 more from that recent morning. All waiting to be edited. Your comment is encouragement for getting it done. Thank you. Here is another recent teaching for the tensions of the front, even more uncluttered: kzbin.info/www/bejne/b3zFhGOne82pfck

[@ЛарисаУдовенко-й2я]

Thank you very much!

[@ericcoopersomatics]

You are very welcome! You may want to also explore the diagonal version of this movement: *The Whoa, Nellie X* , Relax the Diagonals of your Back 10m:12sOn KZbin: kzbin.info/www/bejne/i2eonJqZfrSSbq8 Remember, the Whoa Nellie movements can easily be done seated. This movement in the care is another variation: *Steering Wheel Somatics Part 1 Relax Your Back and Back of Shoulders* 5m:37s kzbin.info/www/bejne/bmiof6yCapejeqM

[@ЛарисаУдовенко-й2я]

@@ericcoopersomatics I will do what you advised. Your practice is very helpful. Thank you so much. I hug your kind and generous soul.

[@ЛарисаУдовенко-й2я]

@@ericcoopersomatics thank you so much,Eric! You exercises are magic. I practiced Rocking chair and now I can feel my back much better. I appreciate your teaching and generosity.

[@Klara563]

I like all your exercises. This one is a new favorite

[@ericcoopersomatics]

I'm so glad you tried it. If you have questions, please let me know. Thank you for your comment.

[@redpilled9595]

Hi Eric, when i do this firts my elbows to the sky is so much smoother and more comfortable.

[@ericcoopersomatics]

That is a valuable discovery for you. It is important to look at both sides of the tug-of-war, the opposites, the antagonists. Often, the root tensions are hidden, below the level of current tension perception. If you want to go further in teaching the front, Try these two: *The Rocking Chair* , Focus the lesson on exactly the place that needs the lesson. Red pattern 12m:13s kzbin.info/www/bejne/n52ThWCmj9Smeq8 *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. kzbin.info/www/bejne/pnTEY6KGjdWHZ6M This is another good one for the front: *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. kzbin.info/www/bejne/ZpbVm5uLgquomtk The tension habits of a constricted front run deep in us human beings. Keep reminding your brain how to let it go. Can you lay down a new tension habit of less stress, less effort to be upright? Thank you for comment. Practice often.

[@lavanyaamanjunatha489]

Thanks so much for this @ericcoopersomatics! Rather intuitively, I took to doing elbows to sky after doing Woah Nellie today :)

[@ericcoopersomatics]

Thank you for letting me know. That's wonderful! I encourage you to follow and explore those places your system needs to settle down. Elbows to the Sky goes so well with Whoa, Nellie. That's a great combination. It's so good to get out of the tensions of stress at the end of the day. I do have some back relax movements that are more profound than Whoa, Nellie. You may want to try these. They get the verticals _and_ the diagonals of the back. Super gentle relax of the back: *Oh, The Places Your Back Pocket Can Go* : A very gentle movement to relax a tight, sore back. Prone (tummy on floor) position kzbin.info/www/bejne/iZbFnXl-ocqKors *Side Lying Version: Oh, The Places Your Back Pocket Can Go* A very gentle movement to relax a tight, sore back. kzbin.info/www/bejne/iJmxqYJ7iq9-q68 More powerful back relax movements: *The Wishbone | Pandiculation for a deep RELAX of your BACK* - This is the one I usually do before bed 7m11s Release tension in your low-back, Relax the long diagonals of the back, decompress the spine. The Wishbone, a somatic movement developed by Eric Cooper, that helps to bring you out of the high-idle of stress tension. kzbin.info/www/bejne/emmke2aAbtaKmZo *The Metronome and The Wishbone in more detail 2022* Decompress your low back. Decompress your Sacrum Give your system some slack. 18m:18s kzbin.info/www/bejne/f6DYfGOsfrWrrck *The Scorpion Relax your back, Know torso rotation, Open back diagonals, Enjoy back rib breathing.* kzbin.info/www/bejne/g4TJm3-qbZKjmas *The Angel Wing Practice Sequence 2022* Both sides as a practice sequence 8m:56s If you have a holding pattern that involves a torso twist, consider the shoulder that does not go forward well, and have that be the up-side active focus. youtu.be/4W0 sRGHS5go *The Amplified Angel Wing.* Free your torso twist with this advanced pandiculation 4m:56s kzbin.info/www/bejne/eICmeqmLjql9atk *The No Frills Angel Wing Practice Detail* : Back diagonal as breathing space. 6m:12s kzbin.info/www/bejne/fHbbkJyOaZuSY6c *The Back Twist | Advanced Somatic Movement to Relax the X of the back* kzbin.info/www/bejne/bmrHpJibaLaiiM0

[@SkyRiverhawk]

This was a potent practice - My left arm started moving in circles and my hand drew into a fist, lasting sevetal minutes. I experience this frequently doing somatic exercise. Thoughts?

[@ericcoopersomatics]

I cannot say with certainty but I suggest the hand tension my be well practiced with this tension pattern. They are related. When the muscles tighten up like that, tighten them a little more and see if you can relax out of it in steps. One other possibility is that you are contracting with too much effort. In the beginning, people so sometimes feel the need to force the movement. When the system over-efforts, it calls in all the helpers. In your case, the arm and hand. Try some exploration with much less effort. Try Whoa, Nellie with the arms relaxed. Make it a gentle slow crescendo with a very slow controlled diminuendo. These are a good way to explore the great teaching/learning possibilities of less effort: *Side Lying Somatics for Fibromyalgia and Chronic Pain | Gentle Sequence* 14m:01s kzbin.info/www/bejne/iWrLpWugoZmEZtE *Five Tiny Arches, Condensed Version | Somatics Arch and Flatten Variation for back pain and stress* 9m:09s Please like, comment and subscribe on youtube: kzbin.info/www/bejne/nmnUpayYbreVg5Y *Side Lying - Five Tiny Arches, Somatics Arch and Flatten Variation* 6m:43s Please like, comment and subscribe on youtube: kzbin.info/www/bejne/favUqpWua81jd9k _Here are are two different approaches to relaxing arms and hands:_ *Relax Tense Hands: A Somatics Sequence for Arthritis* 11m:33s This is not just for the hands, it also unburdens the neck. kzbin.info/www/bejne/imKmgYCchMxmn5I Relax Forearm, Wrist, and Thumb 2022 kzbin.info/www/bejne/r6G7fXmgqK2NnZo _Different positions in gravity will give your brain a greater understanding of how to relax your back without calling in the hands to help with the contraction._ *Side Lying Version: Oh, The Places Your Back Pocket Can Go: A very gentle movement to relax a tight, sore back.* (Can also be done seated) 26m:12s kzbin.info/www/bejne/iJmxqYJ7iq9-q68 Yawn Your Wings 2022: Reconnect to the back ribs and explore the Green Pattern. Can you teach your nervous system the the back is breathing space? kzbin.info/www/bejne/eKSVmXqHfduNjdU *Yawn Your Wings Practice: Practice sequence for back rib breathingand explore the Green Pattern.* 5m:10s kzbin.info/www/bejne/iJLHqXSPmpuBp5o *Soothing Somatics for LOW BACK Tension & SCIATICA Release* , 9m:34s Seated Release low back tension and tight hip flexors with this seated somatics sequence. This is great for sciatica and sciatic type discomfort. kzbin.info/www/bejne/d6SrZ6iOap5jsMk *The Wishbone | Pandiculation for a deep RELAX of your BACK* - This is the one I usually do before bed Release tension in your low-back, Relax the long diagonals of the back, decompress the spine. The Wishbone, a somatic movement developed by Eric Cooper, that helps to bring you out of the high-idle of stress tension. kzbin.info/www/bejne/emmke2aAbtaKmZo *The Metronome and The Wishbone in more detail 2022 Decompress your low back. Decompress your Sacrum* Give your system some slack. 18m:18s kzbin.info/www/bejne/f6DYfGOsfrWrrck

[@joycelawrence1396]

I practiced with you again today. The movement is becoming softer, smoother, and easier. And I am becoming more aware of my tension patterns. Since the beginning, I've had difficulty understanding Whoa Nellie. I am slowly getting it. Thank you for simplifying it for me.

[@ericcoopersomatics]

I encourage you to try this one, Five Tiny Arches. It allows you to see it in more detail. It looks at small sections. Full Version Five Tiny Arches | Somatics Arch and Flatten Variation | Back and Front Relax Please like, comment and subscribe on youtube: kzbin.info/www/bejne/oqGbkoB-f65qbLM Five Tiny Arches, Condensed Version | Somatics Arch and Flatten Variation for back pain and stress Please like, comment and subscribe on youtube: kzbin.info/www/bejne/nmnUpayYbreVg5Y Side Lying - Five Tiny Arches, Somatics Arch and Flatten Variation Please like, comment and subscribe on youtube: kzbin.info/www/bejne/favUqpWua81jd9k In these 'arching of the back' movements, look for where the arch wants to be over-exhuberant in its zeal for arching. Where does it want to run away with you? That's what to focus on.

[@cecilecavallaro4924]

I don't understand this. Apparently you do. How do you do it? What is it supposed to feel like? Nothing happens when I do it.

[@HeavenIsRejoicing]

Well, this really helped me downregulate and sense more of the tension places and where the body is falling unevenly. I did it mostly with my legs extended. I even had a release of trapped emotion around a tension place in one moment . I am changing my mindset to have my thoughts indicate that there is a problem I need to fix, but rather as a faith that my body is correcting itself,. It was very helpful for me to slow down the playback speed to .75.

[@ericcoopersomatics]

I am glad you are exploring this in a way that fits you. For many people, my videos seem slow and long. For others, they are too fast. As you learn which movements your system needs, as you rely less on the videos, you can practice at any pace. Great benefit can be had by making it super-slow. I encourage you to give your system the the care and gentleness it needs. Emotion and Tension are inextricable. As the high-idle of tension revs in the background, the emotions get closer and closer to boiling over. I think it takes diligence in the personal practice to be proactive, rather than reactive, to these tensions. The hint, the flag, are the mindal and emotional expressions. They show you that the tension is there. The problem is hidden. It runs mostly outside the awareness. The tensions feel normal, that's how they hide. Think of the practice as an ideal natural self-care, a cat-like self maintenance.You can be more effective in your life's mission when you can be the calm person you like to be. Get ahead of the problem by practicing often. Focus on the torso. Find where the breathing space is (even subtly) constricted. Look at the long torso lines that that constriction implies. The problems are local and global. Thank you for you comment. I hope you are feeling better. Please contact me again if you need more guidance.

[@redpilled9595]

Hi Eric, is it normal to feel like some pleasure just after doing a movement. I felt like softness like soft contractions almost balls of soft pleasure at my lower back. It actually felt nice haha

[@ericcoopersomatics]

Yes, absolutely. It's a treat to have let some of that hidden residual effort go, to have let it evaporate away. I believe that is your true natural state. That is the feeling of being free from the grip of the automatic. I encourage you to practice to find that experience. That's why I practice. It's not just about getting out of pain. It's about feeling great.

[@birdseyetarot]

tips to wake up the tensor fascia lata and glute med? I notice I can't activate or feel them, and it creates back pain bc one or both aren't supporting me thank u

[@ericcoopersomatics]

That way of seeing it is looking downstream. Looking to pandiculate what is hurting will not address the roots of the problem. Looking at it as a 'problem with specific muscles' is not zoomed out enough. Those achy tight muscles point to the problem. They are the victims in the situation. Don't think of TFL and GMed as big movers. They are making up for other places that are stuck. They're likely being called upon to do more than their fare share. Is it only the hip on one side?, or both? You have to look upstream. Look to the constricted lines of Torso Breathing Space in every direction. Lateralized contractions (C- and S-Curves), Rotation (especially the control of the waist with this one: *Hip Shapes: Reconnect to the foundation of your pelvis and leg movement* : kzbin.info/www/bejne/Zn6lhZpvh8ughs0). If the waist on the other side is stuck, then TFL and GMed have to deliver your leg forward and back. Please note: I know very little about your specific situation. This is a general answer. The issue with TFL and GMed are most likely local boiling-overs of much bigger Sensory-Motor Amnesia patterns.

[@birdseyetarot]

Thanks! I know it's all a chain of stuff but I also realized that when those muscles are working, a lot of other things start working too. But yeah I have amenesia all over my body basically everywhere. Thanks I'll look at those! @@ericcoopersomatics

[@ericcoopersomatics]

If you email me, we can have a conversation that I wouldn't have here on the KZbin thread. I can help you more if we email. [e-mail] Only you can fix you.

[@birdseyetarot]

I intend to for sure thank you @@ericcoopersomatics

[@ericcoopersomatics]

I followed this video this morning. I really needed it. I'm very happy with this one. It's easy for the back to be running in the background. It may good to address the front, the other side of stress, after this. Try this one: kzbin.info/www/bejne/b3zFhGOne82pfck Titled: Unravel Hidden Tension |Elbows to the Sky, Somatics for Stress, Worry, and Depression

[@cecilecavallaro4924]

This is making me so upset because nothing is happening

[@ericcoopersomatics]

Thank you for letting me know. Traveling at the moment and I will only be able to leave a brief reply. I intend to give a little bit more reply when I have a chance. The tension pattern that's keeping you feeling uncalm maybe a different pattern than this one addresses. Very often, the tight front is the pattern that people are more trapped in. Please try this video which will I hope will help you find some of the calm that you're looking for: kzbin.info/www/bejne/b3zFhGOne82pfck It's one of my most basic teachings of this movement, elbows to the sky. Please let me know if this helps and I'm happy to give you more of a reply.