Putting it all Together in Real Time - The Daily Cat Routine

[@helenefidler5385]

I’m now 67 years old and have had problems with my SI joint on and off since I was a teenager. Last 10 years bad pain in my hip, leg and groin. I’m doing yoga, not sure it helps me, I’m getting treatment by a chiropractor and a physiotherapist but only get relief for a very short time, sometimes as bad again after a short walk. I’ve been doing this cat stretch for the last week and I do feel som much better, especially my groin that has been so painful. I’ve been doing long walks feeling very strong and pain free. Thank you so much 🙏🏻🙏🏻🙏🏻💕💕💕

[@somaticsforyou]

I'm so glad you're getting benefit. I think you should just keep doing the somatic movements. Thank you very much.

[@AlSherman47]

Hanna Somatics was a life-saver for me, enabling me to recover from a debilitating injury, after everything else that I had tried (ART, chiropractic, stretching) had failed. Susan actually treated me (this was several years ago). I'm so incredibly thankful that I found Susan and Hanna Somatics!!! I still do it regularly, and it really makes a huge difference. Patience and a moderately consistent practice is all it takes.

[@somaticsforyou]

Thank you so much Al. I'm so glad you have continued to do your somatic movements. It sounds like you're doing really well. It was really fun getting your comment. Thank you again.

[@AlSherman47]

@@somaticsforyou You're welcome, Susan :) I am doing really well. Dear Betty passed away over 4 years ago, and I'm now engaged to a wonderful woman, Marilyn, who lights my life and brings me great joy every day! We are living in central Florida. I've retired, and life here with Marilyn is rich beyond my wildest dreams. Thanks again for all of the help that you gave to me and Betty - it made such a huge difference in our lives. I've shared a long Hanna Somatics write-up that I created with many folks over the years. Warm wishes, Al and Marilyn :) :)

[@somaticsforyou]

@@AlSherman47 Hi Al, so glad you are doing well. Congratulations on your engagement to Marilyn. Hope living in central Florida is being a great adventure for you and Marilyn. With gratitude for your support of me and Hanna Somatic Education, Susan.

[@AlSherman47]

@@somaticsforyou Thanks for your congratulations :) We love life here in central Florida - it truly is a "great adventure" for us! Love and Hugs, Al and Marilyn :) :)

[@somaticsforyou]

Hi Al. Great to be able to say hi to you. So glad you are still doing your Hanna Somatics and reaping its benefits. Me too!

[@KattyRichardson]

This video saved my back when I had several unfortunate events in a row that made a mess of my back. This fixed it! No external intervention (chiropractic, acupuncture) needed! Yay! 🎉

[@somaticsforyou]

I'm so glad this helped. Thank you

[@quietone748]

I have just discovered this. Amazing. I'm a massage therapist and sometimes I need to have something to point clients towards for gentle stretches. This is great. Thank you.

[@somaticsforyou]

I'm so glad. Thank you so much.

[@KattyRichardson]

Thank you for posting this online Susan. I have been having difficulties with my mid back and my low back due to an injury a couple of months ago and got into quite a painful place. Your routine is definitely helping me work my way out of that and get a little better every day I so appreciate you providing this resource to the world!

[@somaticsforyou]

You are very welcome. thank you.

[@yenlam201]

Susan, this video clip is very helpful, detailed instruction, summarize many movements in Somatic to practice daily to relieve, release tension in ones' body. Thank you, Susan.

[@somaticsforyou]

You're welcome.

[@tsar4872]

Thank you for sharing. Doing the routines from Thomas Hanna's book is OK, but I am not sure if I do them correctly. Susan, you did so wonderfully and with clarity, especially in real time! Seeing you the routines really helps me. You are such an inspiration. Thank Susan.

[@somaticsforyou]

I'm so glad my videos are helping. Thank you.

[@annaronaldhowie7501]

Great routine. Thanks Susan. Been doing it for months based on instructions in Thomas Hanna's book, but your comments and instructions add a new dimension to the practice. Works much deeper. Being gentle seems to be the key. Thanks again, Ronald

[@somaticsforyou]

Thank you for you inquiry. I’m glad these somatic movements have been helpful for you. Susan Koenig Website: www.SomaticsForYou.com KZbin: kzbin.info SoundCloud: soundcloud.com/susan-koenig Newsletter: eepurl.com/FMnkD Nothing happens until something moves. ~ Albert Einstein

[@darylhill9400]

Wonderful therapeutics for this 64 years old athletic person that has abuse this body a bit too much! Thanks

[@somaticsforyou]

You're very welcome.

[@peggyw5177]

Thank you for this, Susan!

[@somaticsforyou]

You're welcome.

[@mohamedmarouani967]

Excellente séance merci beaucoup

[@yoganinicathy]

Hanna Somatics is wonderful. It has sorted out my back. I practice it daily and have found a big difference compared to yoga which I also love. Thank you Susan for putting the exercises together from the book in one real-time session. It's really helpful.

[@somaticsforyou]

You're very welcome.

[@orgonitehealingnl4431]

Can you tell what difference to yoga it makes?

[@dkl4477]

Thank you, Susan. This is wonderful!!!

[@somaticsforyou]

You're very welcome.

[@hannekek]

Thank you for the very detailed and structured explanation ❤

[@somaticsforyou]

You're very welcome.

[@dineldaadriaanse8691]

WOW Susan. I've just been watching the video, but I'm gonna try it right away. You look so relaxed

[@somaticsforyou]

Would love you to try them. Thank you.

[@dayanil]

Beautifully explained and demonstrated....

[@somaticsforyou]

Thank you.

[@LS030]

Fantastic, so happy to find this. 😊

[@somaticsforyou]

Thank you.

[@Magnus055]

Thank you I enjoyed the detailed routine.

[@somaticsforyou]

You're welcome

[@centroenmovimiento_MaggieS]

Feels great! Thank you!

[@somaticsforyou]

You're welcome.

[@zrinklaz]

I have just discovered your channel and I am so happy. Today I folliwed this pratice and am amazed how wonderful it is Thank You and warm regards.🌷🙏💕

[@somaticsforyou]

You're welcome.

[@joycelawrence1396]

Thank you, Susan. This routine is awesome. I feel great after practicing this routine. Will you explain the reason behind the eyes going the opposite direction as the arms. I love the eay you teach, so relaxed and easy to follow.

[@somaticsforyou]

There is choice between having your eyes go in the direction of your arms or opposite your arms. Both choices are good. I can't remember why I chose that one. I suggest you do both. Thank you.

[@michaelpaoneofficial]

Awesome. I forgot many of these. Just did first full cat routine in 5 years! A sprained a back muscle helping someone move. Good to come back to basics and work on these imbalances.

[@somaticsforyou]

So glad you came back it this. Thank you.

[@cinmac3]

It seemed fast. Maybe i am getting slower, did you forget the (right) side at the end. I like what you said each time it is different or new experience. Today was hard for me, to do , but, it was complete and good. Thanks as always appreciated.

[@somaticsforyou]

See my email to you from 6/22/21. Thank You.

[@sunnypetawriter9624]

Beautiful...can'twait to start doing this every day..

[@somaticsforyou]

Great. I do recommend doing it everyday. Thank you.

[@UpthePottingShed]

I've been doing this routine for a few days now and finding it very beneficial, so thank you so much for sharing. I can't achieve the seated position with knees bent so, I simply sit in a chair, with knees forward. I try to include my pelvis as described and even with the modification, it feels really good.

[@somaticsforyou]

Thank you. You've done the correct thing by modifying it for your body. We always need to do this. thanks again.

[@letakenney4287]

Wonderful presentation! Easy to follow and clear instructions, thank you ❤️

[@somaticsforyou]

Thank you

[@somaticsforyou]

Thank you.

[@cantfinda1]

(J) this is wonderful, I find at the end of the routine I always do a full body stretch while lying on the floor. My body feels so open. ☺

[@somaticsforyou]

So glad you feel good after doing the Daily Cat Routine! thank you

[@somaticsforyou]

Thank you

[@pudner698]

this is brilliant

[@somaticsforyou]

thank you.

[@gtchan7366]

great movement thank so much

[@somaticsforyou]

You're very welcome.

[@monikakrall3922]

Very nice, thank you :)

[@somaticsforyou]

You're welcome.

[@HurricaneIrene07]

Thank you❤

[@somaticsforyou]

You're welcome.

[@ItsAllGoodGames]

Can you discuss how pandiculation relates to feldenkrais? I’ve seen arguments that it’s an evolution of feldenkrais and that pandiculation did not exist in feldenkrais, and that his method relies mainly on “kinetic mirroring” and “means whereby” only. But there are so many ATM’s that involve movements against gravity and returning to rest, in fact the movements of the cat stretch in the Somatics book are all classic feldenkrais ATM movements, so even if you do them as gently as possible there is still voluntary muscle contraction and inhibition going on. So I’m not sure how pandiculation is a novel concept first introduced by Thomas Hanna.

[@claudiafrers8923]

Many movements by many leaders are not introducing novel ideas and imo, Somatics is no exception. With that said, Thomas Hanna as I have read and understood put the pandiculation exercises in a coherent routine. For example, the daily routine serves as a basis upon which more advanced movements are built upon. TH wrote a book, started a school and stirred up tremendous support in the 70’s. Others came after him with less technical explanations and Hanna Somatics thrived until his death. Today his movements are incorporated as yoga movements because it is easier to have ppl come to yoga class than to something they have not heard of. The point is to get it out to as many who can benefit. I share my playlist. People like Susan creates free videos which were quite costly otherwise in the past. It is the pandiculation that makes it special but that is also found in treatments for trauma. It is all body mind experience while noticing bodily sensations. For me, it is a game changer. Susan is one of my favorites on You tube. Thank you for your great heart Susan.

[@ItsAllGoodGames]

@@claudiafrers8923 Thank you so much for going into detail. For me im trying to find the most effective methods of Somatic Education. When i found fedenkrais it seemed to me the most fundamental way of looking at somatics, even feldenkrais himself said his method is more "general" and can be incorporated into any Somatic modalities. Then i found this pandiculation approach, and of course the only Hanna Footage ive watched was the Thinking Allowed show in which he did only a HARD pandiculation. So i was kind of thrown for a loop thinking what's the point of doing very gentle feldenkrais ATM movement if i could just pandiculate it instead. But now you've told me that in the Hanna Training, there was gentle pandiculation as well, so that clears things up for me more. I've also discovered some feldenkrais ATM such as Alexander Yanai 13 which involves strongly contracting the buttocks so not all ATM's are necessarily very gentle. Also of course any ATM involving lifting a limb against gravity will use some contraction and can be seen as pandiculation. I can see what you mean about Hanna wanting to create a coherent routine, i wish i could see what "advanced" movements he had in mind after the basic cat stretch. At the same time i like Feldenkrais more exploratory approach as well. A middle ground could work welli think.

[@somaticsforyou]

It is my understanding that Feldenkrais uses kinetic mirroring and means whereby and not pandiculation. But I am not trained in Feldenkrais. Pandiculation is a specific techinque in which you voluntarily and with awareness, move into a (gentle, usually) contraction pattern and then very slowly voluntarily decrease the contraction until you are at rest/stop. Many other forms of body centered education are beginning to use pandiculation or what they perceive is pandicultion (both correctly and incorrectly). Perhaps this will help you. thank you.

[@ItsAllGoodGames]

@@somaticsforyou Yes i understand that it is said that Feldenkrais uses Kinetic Mirroring and Means Whereby, BUT i have one problem with that, and that is his "Awareness Through Movement" lessons. First off these lessons require the student to initate the movements themselves, so like in pandiculation the person voluntarily uses the musculature. Second, there are endless varieties of ATM lessons that involve lifting parts of the body off the floor against gravity, with some obvious examples being the Somatics Cat Stretch movements in your video. These are classic feldenkrais ATM lessons, the lying on stomach one is an "extensor" lesson, the folding forward is the classic "flexor" lesson, and the side twists are the classic "dead bird" lesson. Now the lesson involving movement against gravity, while perhaps you're not directly instructed to "contract" the muscles that should be working to lift the part of the body, inevitably "some" contraction has to occur right? It seems that the difference between "intentionally" doing a pandiculation versus just doing the movement is the voluntary "extra" contraction of the muscles groups. If the pandiculation is a gentle one, then there is almost no difference at all really between that and a regular ATM of exploring the movement gently and gradually becoming aware of how the muscles are supposed to coordinate. Only a HARD pandiculation seems to me very different from standard ATM lessons. and even then like i mentioned, theres Alexander Yanai lesson 13 in which feldenkrais instructs to contract HARD the buttock muscles. But admittedly not necessary for "pandiculation" purposes, but because the buttocks are very strong muscles and one can safely contract them as much as one wants(as feldenkrais states in lesson commentary)

[@somaticsforyou]

@@ItsAllGoodGames I am not trained in Feldenkrais so I can't speak to how they are actually trained. In Hanna Somatic Education pandiculation has very clear guidelines. You are intentionally making a voluntary contraction using the motor cortex of your brain. Then keeping your awareness on that contraction you are voluntarily, slowly de-contracting to resting length (and not stretching in the opposite direction) and stopping. It is a discontinuous process and not a flow. How you organize a movement programs the parts of the brain that organize your motor activity. Small, gentle pandiculations can be extremely powerful. However people use a range of resistance to movement based on the practitioners clinical decision in the moment. I hope this helps.

[@reinamarkley694]

Hi. Great lesson, can you direct sheds to get a May like that’s, without f storing or.

[@somaticsforyou]

I don't understand the question. Please restate.

[@reinamarkley694]

@@somaticsforyou I cannot restate because I have no idea what it is supposed to say. Yikes!

[@somaticsforyou]

@@reinamarkley694 Sorry. Thank you .

[@ReikiMystic]

Fantastic

[@somaticsforyou]

Thank you so much.

[@ItsAllGoodGames]

How are you supposed to contract gently when pandiculation means you voluntarily contract harder? I’ve watched Hanna’s extensors demonstration on a woman and her back muscle was “hard as a rock” when she lifted her head and shoulder. How is “hard as a rock” gentle!? Can you please clarify?

[@somaticsforyou]

In Hanna Somatics we use a voluntary pandiculation. In Tom Hanna's video it looks like he always used a hard pandiculation. But that's not how he showed us in his training how to do pandiculation. The level of resistance varied. Tom Hanna died in 1990 and our mutual experience since then is to use gentle resistance. I hope this answers your question. Thank you.

[@ItsAllGoodGames]

@@somaticsforyou Thank you so much for sharing what you've learned in the actual training, it is so helpful for my research into this. Thanks again!

[@Christ-is-King-]

This is awesome! Where did you get your mat? Thanks

[@somaticsforyou]

Thank you. Here is the site for the mat: wellmats.net/product/wellbeing-mat/

[@oliviaqiao3574]

Nice exercises. In Cat number 6, what is the Breathing when you do trunk rotation in in-version and E-version?

[@somaticsforyou]

Inversion goes more with back extension so it would be done on an inhale. Eversion goes more with flexion and so it would be done on an exhale. However, these are natural movements and will happen no matter how you are breathing. So I wouldn't worry too much about it. Good question. Thank you.

[@RichWan]

Love your work Susan, found you through Martha Peterson. Do you have any videos that release muscles in the head or directly in the pelvic floor muscles? Thx

[@somaticsforyou]

I don't have any specific videos for the head or pelvic floor yet. Some of my videos have briefly mentioned the head and pelvic floor, but I don't really have a good way of identifying them and they are not in-depth. Both the head and pelvic floor are on my list of videos to make in the future. Thank you for your inquiry.

[@mariazervas4126]

Thank you

[@somaticsforyou]

You're welcome.

[@charrua59]

Thank you. I have a question. Feldenkrains method has hundreds of movements. I do them with pandiculation. I wonder if cat stretch would replace most of does movements? If it's a full body application

[@somaticsforyou]

Excellent question. I'm so glad you're using pandiculation. The Daily Cat Routine was created to be a full body daily routine. However, what I do is I add in other movements into the Daily Cat Routine as I need or want to give different parts of my body more movement. So that is what I would recommend for you. Learn the Daily Cat Routine as a basic routine. Then on days when you need more attention to different areas of your body use your knowledge of Feldenkrais movements as a supplement. Thank you.

[@ItsAllGoodGames]

I have a winged scapula and lying on stomach with my head turned so much on my hand feels like stretch tension in that side of my neck and is uncomfortable, should i make adjustments to the lying position so i don't feel a neck stretch?

[@somaticsforyou]

Yes, please put your neck in a comfortable position. Many people put their forehead on top of their hands and then just do the movements. I'm so glad you asked. Message me if that doesn't work.

[@ItsAllGoodGames]

@@somaticsforyou ok thank you ill make the adjustment.

[@wasabikimji]

Hi Susan, I have an SI joint dysfunction due to the motorbike accident a year ago. I get discomfort deep in my left side of the lower back and down to the sacrum. During the past 6 months, I've noticed hip pinching sensation in front of my left hip as well. I'm glad I found the information you provided here but when I was practicing the last movement sequence in sitting position with both legs folded to the right, during the movement of arching and curling the spine while your torso is turning to the left (my discomfort side), I felt a weird crack in my lower spine every arching and curling movement. Is this supposed to be avoided if I experience cracking with "every" arching and curling movement? Your input or any guidance on this would be highly appreciated. Again, thank you very much for sharing your knowledge with us here.

[@somaticsforyou]

It's always better to be cautious. You didn't mention if pain accompanied the cracking. Any time you have pain with a movement, you need to do the movement slower and smaller. If you still have pain stop doing the movement, however you can do it in your imagination. Do you have the cracking when you do a regular arch and flatten or arch and curl? Sometimes cracking can bring relief. However, it does indicate that some muscles are tight. Unfortunately I'm not there with you in person to help you evaluate your situation. Do you have the cracking when you are arching and curling while your torso is turning to the right? If arching and curling with your torso to the right is comfortable and there is no cracking then I would repeat this movement more and periodically do the movement to the left but very small and only if it's pain free. Please follow any medical directives you have been given by a physical therapist, doctor, or other medical personnel. You are welcome to email me again. Thank you.

[@rhorchar]

Thank you so much for putting it all together. I just finished the book. Quick question. I love the mat you have, do you have a link for it? Thank you

[@somaticsforyou]

I'm so sorry to tell you that these mats are not longer available. The woman who was selling them found the cost of postage and business became to high and she discontinued her business.

[@rhorchar]

@@somaticsforyou That is a shame. Thank you for responding and thank you so much for the video, I really appreciate it. Have a great night.

[@PhishedOff]

Susan thank you!!! Can you do this if you are trying to fight an anterior pelvic tilt? :)

[@somaticsforyou]

Absolutely. You want to be able to have a freely moveable pelvis that can appropriately accommodate the body organization you need at any one time. In our work when you are stuck in an anterior pelvic tilt you actually slowly and comfortably contract into that tilt and slowly and with awareness come out of the contraction to your bodies current neutral. This is called pandiculation and is a way for the brain to actually release the muscles that are stuck in chronic contraction. Imbedded in the daily cat routine are many helpful movements for the pelvis. Thank you.

[@adrienneeisenberg5230]

This is wonderful, thank you so much! But I have a question: Regarding the Seated Twist, what if one can not sit with their legs in that position? Is there an alternative way to still be on the floor but in a way that's more accessible?

[@margaretskewes2553]

Hi Adrienne. I would advise you to try to put a cushion under the knee that is on the side away from where the feet are facing. The cushion can be as high as you need. Just an idea. Hope this helps and that you see this message after so long. Maggie Skewes

[@gitasong]

Susan, I thought the initial invert/evert was supposed to be done with the foot pushing and gliding against the floor, not in the air? In last weekend's public free workshop with (forgot the guy's name, but he's like the assistant director at Hanna Somatics, and he was replacing the guy who was supposed to give the workshop, who had an emergency), he said something to the effect of "If you're not using the friction of the floor, you're really missing out." Can you comment on the difference, here?

[@somaticsforyou]

I don't remember what Ryan said. Do watch how I do the inversion and eversion move. I hope this answers your question. thank you.

[@gitasong]

@@somaticsforyou I had to go back to the book, because I'd have sworn it showed the foot moving along the floor. But nope-you're right, and I've been doing it wrong all these years! Hard to know for certain when you don't have a teacher and the only pictures you have are wooden dolls!

[@somaticsforyou]

We always learn by our "mistakes" and they can be our gifts. When I first realize I have been wrong I get mad at myself. As time goes on I realize how much I've learned . We never stop learning. I plan to be learning new things until the day I die. Thank you.@@gitasong

[@cinmac3]

Susan what examples would make my back sore trying to arch my back i haven’t dramatically did bad things maybe lifting,, wrong minor falls that led to SMA now walking sitting sleeping. Do my comments help or...... Sometimes I believe the movements some help, and sometimes I know they do.

[@somaticsforyou]

My suggestion is to do the movements smaller so your brain learns how to direct the muscles. I also suggest you practice these movements: kzbin.info/aero/PLZ4qHLITBsuuV1emdyjBrJj-k8YT5kYmw

[@cinmac3]

That sounds like routine ii just , did. My obliques back are still tight , but, seems to help some.

[@joycelawrence1396]

Please give me an alternative position to side sitting for those students too tight to sit this way, and if using a chair is not an option. Thank you..

[@somaticsforyou]

Option 1: Lie on back. Hike your right hip towards your right armpit and bring your right armpit down towards your right hip gently. Let your head roll to the right. Release out of this movement slowly, come to rest, repeat 3 times. Repeat with your left side. Option 2: Sit in a chair, feet on the floor. Side bend to the right, right ear towards right hip (your weight goes into your left sits bone). Release slowly, rest, repeat 3 times. Repeat with the other side. Is this what you want? Thank you.

[@mariarosablanco2977]

Muy bueno!!!

[@somaticsforyou]

You're welcome!

[@petermaier3725]

Great demonstration of the cat routine, thank you! I understand that the range of motion should only be as far as comfortable. What do you think about making the movments even smaller, like micro-movements? So what is more effective normal (comfortable) range of motion or micro-movements? Or a mix of both, meaning some repetitions micro and some normal? Thank you!

[@somaticsforyou]

I like to vary my range of motion. Micromovements are GREAT! Always stay comfortable and be experimental and see what gives you the best results in terms of mobility and pain relief. Thank you.

[@petermaier3725]

@@somaticsforyou Thank you! And do you think that the relaxation part of the movement should be done more slowly than the contraction part? Or same speed?

[@somaticsforyou]

@@petermaier3725 Yes. I need to make this more clear in my explanations. The coming out of the contraction to resting length should be done slowly, more slowly than going into the contraction. Thank you.

[@petermaier3725]

@@somaticsforyou Thank you!

[@somaticsforyou]

@@petermaier3725 You're very welcome.

[@darlenecarman7644]

Question as long as you keep movement soft gentle no end range is it ok to arch and flatten a low back with ostsoperosis ?

[@somaticsforyou]

Gentle exercise is medically recommended for osteoporosis. So I would say as long as you remain comfortable and don't experience negative after effects from any kinds of exercise you do, that the exercises you're doing are good for you. Arch and Flatten directly affect the spine and other muscles. As long as you are comfortable I would say they're fine. If you are in doubt you should consult a medical person, perhaps an osteopath would know the most. thank you.

[@michaeldove4929]

My Pilates instructor sent me this. I do it everyday before work. 🙏

[@somaticsforyou]

Thank you for your feedback.

[@nargisbbyounis]

Hi Susan, I’ve been following this a few days. I feel this video is a little fast. I’m just wondering if you were not on the video would you be going much slower? Thanks

[@somaticsforyou]

Thank you for your feedback. It is always better to move slowly. If I am going to fast for you, definitely go more slowly at a pace that suites you better.

[@luislanca7658]

Hi, i just found somatics and these exercises. I'm wondering in the examples shown if the releasing phase shouldn't be much (visibly) slower than the contracting phase? Does it make a difference in the speed of the two phases of the movement? From the videos I saw online by Mr. Thomas Hanna it looked like that was the "big" difference. Any help on this, please?

[@somaticsforyou]

You are right. A slower release is often more productive for people. You have to release slow enough to pay attention to what you are doing. Thank you.

[@user-dg6zy3fs6c]

Hi Susan, by following this routine daily can I fix problems related to my alignment? I am a young male suffering from pelvic floor dysfunction and I think it’s related to my severe lower cross syndrome. I suffer with a lot of back pain

[@somaticsforyou]

Posture is an ongoing process. You'll need to be aware of your posture on an ongoing basis. What I do is 2-3 times a week I check into my posture and practice being aware and improving my alignment. I have come to learn to look at several aspects of myself so the process doesn't take very long. For example, I feel which leg feels more weighted and then adjust my balance from side to side and try to experience the internal sensations from doing this so I can learn and do this process more quickly. I also like to use a mirror while standing in profile so I can see If I'm over arching backward or over curling forward and I also check my head position. I hope this gives you some pointers for how you can become more aware of your posture. There are specialist that work with pelvic floor disfunction and they can be very helpful. Some are physical therapists or chiropractors that have a specialty in pelvic floor disfunction. You may be able to find one in your area. Do you know which of your lower body muscles are out of balance, which are tighter and which have gone offline? You're welcome to message me again. I suggest continuing to do this daily cat routine video above as a way of integrating the other work you are doing. I hope this helps.

[@user-dg6zy3fs6c]

@@somaticsforyouthank you for your response. After reading the Thomas Hanna somatics book it’s very evident I have an extreme green light response. My glutes definitely don’t activate and my previous phisycsl therapist told me my diaphragm isn’t working properly. I have bad anterior pelvic tilt

[@somaticsforyou]

To activate your glutes try this. Stand and put each hand on your R and L gate. Take a step by pushing off the ball of your foot of your back leg. Feel the glute on that side contract (activate); then take another step and push off the ball of the foot on your back let. Alternate, emphasizing the push off from the ball of the foot on the back leg. This may get the glutes alternatively contracting and then releasing out of contraction as the second foot pushes off. Is this working for you? Once you start feeling the glutes take turns activiting and releasing, you may be able to walk more normally and feel your glutes. @@user-dg6zy3fs6c I'd love to hear if this is helping. thank you.

[@petemayes1940]

Thankyou

[@somaticsforyou]

You're welcome.

[@hulkrogan8045]

Can you hand pick what exercise you want to do or do you have to do them all in the sequence? I just bought the book and he mentioned nothing about it.

[@izzyandmaytte9825]

Not really. The order is there for a reason. First you release back muscles, then abs, then olbiques and now you are ready for torsion; then legs and finally shoulders and neck. This is reeducation for the Brain, not muscle stretching.

[@jeanineaustin9969]

I’m recovering from diastases recti separation and rib flare from pregnancy 3 years ago. When preforming the arch and curl I feel my ribs want to flare and I have to actively work to keep them down. Is there a somatic exercise that would help my diastases recti and not make feel I’m getting rib flare doing the arch and curl?

[@somaticsforyou]

I'm glad you're being careful. It sounds like you already know that your lower ribs should actually curve downward and slightly in. Other women have told me that it feels good to put their palms on their lower ribcage as they do Arch & Curl. This helps to minimize the flare. Please be careful to protect your neck. When you curl, tuck your chin towards your chest before you contract your abdominal muscles to curl. Message me if this is helpful. Thank you.

[@hulkrogan8045]

I am extremely tight. Can I do these exercises for an hour or more?

[@somaticsforyou]

The time you spend doing these movement is up to you. The most important thing is so do them slowly, especially the release out the contraction; and to do them often, perhaps every day if you can. Over time you'll probably feel so much better. thank you.

[@womenslifechangecoach8387]

I'm having thoracic T7-T8 laminectomy and spinal fusion next week (badly herniated disc pressing on spinal cord) I've had so much pain in my back for at least a decade and it's just gotten to where I can only stand for about half an hour without pain. Can you recommend a series of exercises I can do post-op (2-4 weeks out). I would say I could get my surgeon's approval, but there's no way they would look at a video. Thoughts?

[@somaticsforyou]

I hope you are doing better. Given your condition, would you be willing to email me your phone number? My email is . I would feel more comfortable talking with you in person about your situation. Normally I recommend my series of KZbins labeled the "Basic Cat Routine." However I think this routine needs to be modified for you.