{"id":61313,"date":"2024-06-28T07:03:51","date_gmt":"2024-06-28T07:03:51","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=61313"},"modified":"2024-07-26T13:03:12","modified_gmt":"2024-07-26T13:03:12","slug":"somatic-exercises-for-men","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/","title":{"rendered":"5 Somatic Exercises for Men to Ease Tension and Improve Flexibility"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#Do_Somatic_Exercises_Really_Work\" >Do Somatic Exercises Really Work?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#Improved_Muscle_Control\" >Improved Muscle Control<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#Alleviate_Chronic_Pain\" >Alleviate Chronic Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#Enhance_Mental_Well-Being\" >Enhance Mental Well-Being<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#Do_Somatic_Exercises_Help_Men\" >Do Somatic Exercises Help Men?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#Release_Tension_Caused_by_Stress\" >Release Tension Caused by Stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#Improve_Athletic_Performance\" >Improve Athletic Performance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#Increase_Flexibility_and_Range_of_Motion\" >Increase Flexibility and Range of Motion<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#What_Are_Examples_of_Somatic_Workouts\" >What Are Examples of Somatic Workouts?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#Pandiculation_9\" >Pandiculation (9)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#Steps_to_Perform_the_Pandiculation_Exercise\" >Steps to Perform the Pandiculation Exercise:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#Progressive_Muscle_Relaxation_Technique\" >Progressive Muscle Relaxation Technique<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#Arch_and_Flatten\" >Arch and Flatten<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#Steps_to_Perform_the_Arch_and_Flatten\" >Steps to Perform the Arch and Flatten:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#Mindful_Walking\" >Mindful Walking<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#Steps_to_Perform_Slow_Motion_Walking\" >Steps to Perform Slow Motion Walking:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#Voo_Breathing\" >Voo Breathing<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#Steps_to_Perform_Voo_Breathing\" >Steps to Perform Voo Breathing:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#How_Do_I_Start_Somatic_Exercise\" >How Do I Start Somatic Exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#Can_I_do_somatic_therapy_on_myself\" >Can I do somatic therapy on myself?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#How_long_does_it_take_for_somatic_exercises_to_work\" >How long does it take for somatic exercises to work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#Is_tai_chi_a_somatic_exercise\" >Is tai chi a somatic exercise?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When Thomas Hanna first developed somatic exercises in the 1970s, he believed chronic muscle tension caused by stress and habitual movements could be reversed through conscious movement and awareness (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/15290824.2002.10387221?src=recsys\"><span style=\"font-weight: 400;\">1<\/span><\/a>).<\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_men&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-5.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_men\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-5.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p>Early studies supported this theory. Somatic exercises can retrain the brain and nervous system <span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10886399\/\">5<\/a><span style=\"font-weight: 400;\">)<\/span>, although how it does so is still not completely understood.<\/p>\n<p>They are suitable for anyone who is looking to improve their overall physical and mental well-being but can be particularly beneficial for men (<a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/17432979.2015.1067256\">2<\/a>).<\/p>\n<p><span style=\"font-weight: 400;\">Research has shown differences in how men and women react to stress &#8211; both biologically and physically (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3425245\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). As a consequence, men, like women, can benefit from slow, gentle movements that emphasize relaxation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unlike traditional stretching or strength training, somatic exercises don\u2019t involve forcing the body into a position or using weights. Instead, they aim to release tension and improve mobility through conscious movement and awareness of the body (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/office-of-well-being\/connection-support\/somatic-self-care\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 10 somatic exercises that men can easily add to their daily routines to ease tension, improve flexibility, and enhance athletic performance.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Somatic_Exercises_Really_Work\"><\/span><b>Do Somatic Exercises Really Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic exercises work. There is growing research on this topic and overall evidence points to their efficacy in improving muscle control and reducing chronic tension (<\/span><a href=\"https:\/\/www.liebertpub.com\/doi\/abs\/10.1089\/act.2019.29259.has\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improved_Muscle_Control\"><\/span><b>Improved Muscle Control<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Firstly, somatic exercises focus on the mind-body connection, often targeting the nervous system directly. This approach is quite different from traditional exercise routines.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead of focusing solely on strengthening muscles or increasing cardiovascular fitness, somatic exercises aim to improve the way the brain communicates with the muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The concept of neuromuscular re-education is central to <a href=\"https:\/\/betterme.world\/articles\/somatic-practices\/\">somatic practices<\/a>. By performing slow, mindful movements, individuals can retrain their nervous systems to release chronic muscle tension. Essentially, these exercises help &#8220;reset&#8221; the body&#8217;s habitual movement patterns, which can become maladaptive due to stress, injury, or repetitive motion (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10886399\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_men\"><img decoding=\"async\" class=\"aligncenter wp-image-61520 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/3-2-1024x576.png\" alt=\"somatic exercises for men\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/3-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/3-2-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/3-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/3-2-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Alleviate_Chronic_Pain\"><\/span><b>Alleviate Chronic Pain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Scientific studies support the notion that somatic exercises can alleviate chronic pain. For example, research has shown techniques such as the Feldenkrais method and Alexander technique can lead to significant improvements in pain levels and functional mobility (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7868595\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These methods emphasize awareness and control over your movements, promoting a more efficient and less painful way of moving.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We&#8217;ll take a closer look at these techniques in the following exercises.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Enhance_Mental_Well-Being\"><\/span><b>Enhance Mental Well-Being<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercise has been proven to have positive effects on mental health and somatic exercises are no exception. By focusing on the mind-body connection, these practices can help individuals become more aware of their bodily sensations and release and resolve any trapped emotions that are linked to experiencing a disruptive event (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/office-of-well-being\/connection-support\/somatic-self-care\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This increased awareness can lead to a sense of calm and relaxation, which can be particularly beneficial for people who experience high levels of stress (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/office-of-well-being\/connection-support\/somatic-self-care\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Whether you want to learn how to exit the spiral of self-harming behavior, overcome anxiety, cure insomnia or simply give yourself the time and space to bliss out and soak up the moment of complete peace and quiet &#8211; <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_men\">BetterMe: Meditation &amp; Sleep app is exactly the tool for that <\/a>! If you don\u2019t take care of number one, who will?<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Somatic_Exercises_Help_Men\"><\/span><b>Do Somatic Exercises Help Men?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic exercises can be beneficial for both men and women, but there are specific reasons why men may find them particularly helpful.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Release_Tension_Caused_by_Stress\"><\/span><b>Release Tension Caused by Stress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Men may experience high levels of stress due to societal expectations and demands in the workplace. This stress can manifest as tension in the muscles, leading to discomfort and decreased mobility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Somatic exercises focus on releasing tension and promoting relaxation, which makes them an excellent tool for managing stress (<\/span><a href=\"https:\/\/mcpress.mayoclinic.org\/living-well\/the-befenits-of-somatic-exercises\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8276649\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ve discussed how somatic exercises can be used to alleviate trauma effects in our 28-day somatic exercise for trauma relief article.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improve_Athletic_Performance\"><\/span><b>Improve Athletic Performance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many men engage in physically demanding activities such as sports or manual labor. These activities can lead to overuse injuries and muscle imbalances if proper movement patterns are not maintained.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to research, somatic exercises improve muscle control and coordination, reduce stress, and can improve healing in injured athletes. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4080595\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increase_Flexibility_and_Range_of_Motion\"><\/span><b>Increase Flexibility and Range of Motion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Somatic exercises can help improve flexibility and range of motion through gentle, controlled movements (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8904733\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This is particularly beneficial for men who may experience stiffness or tightness due to their occupations or exercise routines.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By releasing tension and increasing mobility, somatic exercises can enhance overall physical performance and reduce injury risk (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8904733\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Find stretching workouts to help you become more flexible in our <a href=\"https:\/\/betterme.world\/articles\/somatic-stretching\/\">somatic stretching<\/a> article.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_men\"><img decoding=\"async\" class=\"aligncenter wp-image-61537 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/10-1-1024x576.png\" alt=\"somatic exercises for men\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/10-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/10-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/10-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/10-1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Examples_of_Somatic_Workouts\"><\/span><b>What Are Examples of Somatic Workouts?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic yoga, tai chi, and even <a href=\"https:\/\/betterme.world\/articles\/mindful-walking\/\">mindful walking<\/a> are all considered somatic exercises. Provided that these activities are done with a focus on awareness and control, they can help release tension and improve the mind-body connection.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, here are 5 specific somatic exercises for men at home:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pandiculation_9\"><\/span><b>Pandiculation (<\/b><a href=\"https:\/\/somaticmovementcenter.com\/pandiculation-what-is-pandiculation\/\"><b>9<\/b><\/a><b>)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sensory Motor Amnesia (SMA) is the phenomenon of muscle contraction that occurs when the chronic stress reaction disrupts the nervous system (<\/span><a href=\"https:\/\/www.ajkinesiol.org\/journal\/view.php?number=413\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). If the stress continues, the muscles can remain contracted and limit intentional movements, which can also cause structural distortion in our bodies. Somatic exercises are designed to re-educate the nervous system and release these contracted muscles, thereby releasing any chronic muscle tension.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Developed from the principles of neuromuscular re-education, this exercise targets muscle groups that often become entangled in cycles of stress and improper movement patterns. By focusing on slow, conscious movements, individuals can heighten their awareness of muscular sensations, thereby retraining their brains to better control and relax these muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This exercise specifically targets areas where muscle contraction is most common, such as the back, neck, and shoulders. These regions often hold a considerable amount of tension due to poor posture, prolonged sitting, or overwhelming stress.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For men who frequently engage in physically demanding jobs or sports, the pandiculation exercise can help alleviate persistent stiffness and discomfort, improving overall movement quality and mental well-being.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps_to_Perform_the_Pandiculation_Exercise\"><\/span><b>Steps to Perform the Pandiculation Exercise:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or stand comfortably.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a deep breath in. As you exhale, slowly stretch your arms overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your legs and gently arch your back. Hold for a moment, feeling the stretch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly start to release the stretch. Lower your arms and bring your body back to a neutral position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a deep breath in and out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently tilt your head to one side, stretching your neck. Hold for a few seconds, then slowly return to the center.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly roll your shoulders forward in a circular motion. After a few rolls, reverse the direction.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a deep breath in, raising your arms overhead one last time. Exhale and slowly lower your arms.<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Progressive_Muscle_Relaxation_Technique\"><\/span><b>Progressive Muscle Relaxation Technique<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Find a Quiet Space<\/b><span style=\"font-weight: 400;\">: Lie down on your back on a flat, comfortable surface with minimal distractions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Initial Awareness<\/b><span style=\"font-weight: 400;\">: Close your eyes and take a few deep breaths, bringing your focus to the areas of tension in your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Slow Movements<\/b><span style=\"font-weight: 400;\">: Start by gently tensing and releasing small areas of your body, such as the shoulders or lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mindful Exploration<\/b><span style=\"font-weight: 400;\">: Pay close attention to the sensations as you move, noting any areas of resistance or discomfort, without any judgment. Notice these sensations but don\u2019t try to make any adjustments. Simply take a deep breath in and exhale slowly to release any tension.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consistency<\/b><span style=\"font-weight: 400;\">: Repeat these movements consistently, dedicating at least 10-15 minutes to the practice each day.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_men\"><img decoding=\"async\" class=\"aligncenter wp-image-61840 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Workouts-At-Home-For-Men_-Bringing-The-Gym-To-Your-Living-Room-1024x576.png\" alt=\"somatic exercises for men\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Workouts-At-Home-For-Men_-Bringing-The-Gym-To-Your-Living-Room.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Workouts-At-Home-For-Men_-Bringing-The-Gym-To-Your-Living-Room-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Workouts-At-Home-For-Men_-Bringing-The-Gym-To-Your-Living-Room.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/12\/Workouts-At-Home-For-Men_-Bringing-The-Gym-To-Your-Living-Room-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/somatic-healing-techniques\/ \"><i>Somatic Healing Techniques: A Holistic Approach to Physical and Emotional Recovery<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Arch_and_Flatten\"><\/span><b>Arch and Flatten<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise is a classic <a href=\"https:\/\/betterme.world\/articles\/somatic-movement\/\">somatic movement<\/a> that is designed to enhance spinal flexibility and ease tensions in the back muscles. Inspired by the principles of the Feldenkrais method, this exercise encourages gentle, mindful movements that promote a healthy, functional spine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The action of arching and flattening the back helps re-establish proper neuromuscular connections, making movements more efficient and less prone to injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For men who often experience back pain due to the physical demands of their activities, the Arch and Flatten exercise is particularly beneficial. It alleviates discomfort while also enhancing overall mobility and physical performance.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps_to_Perform_the_Arch_and_Flatten\"><\/span><b>Steps to Perform the Arch and Flatten:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Starting Position<\/b><span style=\"font-weight: 400;\">: Lie on your back with your knees bent and feet flat on the floor, approximately hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Initial Breathing<\/b><span style=\"font-weight: 400;\">: Close your eyes and take several deep breaths, allowing your body to settle and relax.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Arching the Back<\/b><span style=\"font-weight: 400;\">: On an inhale, gently arch your lower back away from the floor without forcing the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Flattening the Back<\/b><span style=\"font-weight: 400;\">: On an exhale, slowly press your lower back into the floor, noticing the entire range of motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Continuous Flow<\/b><span style=\"font-weight: 400;\">: Continue this arch and flatten movement, synchronizing with your breath, for several minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Awareness<\/b><span style=\"font-weight: 400;\">: Pay close attention to the sensations in your spine and lower back as you move, making adjustments for comfort and ease.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Integration<\/b><span style=\"font-weight: 400;\">: Practice this exercise daily to improve your spinal flexibility and reduce tension.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_men\"><img decoding=\"async\" class=\"aligncenter wp-image-61526 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/17-1024x576.png\" alt=\"somatic exercises for men\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/17.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/17-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/17.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/17-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mindful_Walking\"><\/span><b>Mindful Walking<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Mindful walking is a mindful exercise that is designed to cultivate balance, coordination, and a profound sense of body awareness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Inspired by techniques such as tai chi and somatic movement therapy, this exercise emphasizes the internal experience of movement rather than external performance. It engages the entire musculoskeletal system while also promoting relaxation and mental clarity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For men, particularly those who lead active or physically demanding lifestyles, mindful walking can serve as a valuable practice for enhancing proprioception.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By slowing down and bringing attention to each step, men can tune into their bodies, recognizing and correcting any asymmetries or habitual patterns that may lead to discomfort or inefficiency.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps_to_Perform_Slow_Motion_Walking\"><\/span><b>Steps to Perform Slow Motion Walking:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Initial Position<\/b><span style=\"font-weight: 400;\">: Stand with your feet hip-width apart and your arms relaxed by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breath Awareness<\/b><span style=\"font-weight: 400;\">: Take several deep breaths, centering your focus on the movement of your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start Walking<\/b><span style=\"font-weight: 400;\">: Start walking at a very slow pace, consciously lifting one foot and placing it down with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mindful Movement<\/b><span style=\"font-weight: 400;\">: Pay close attention to how your foot, ankle, knee, and hip move as you take each step. Notice the bodily sensations with each motion, without any judgment.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Balance and Posture<\/b><span style=\"font-weight: 400;\">: Maintain an upright posture and focus on the sensations in your feet and legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Continuous Practice<\/b><span style=\"font-weight: 400;\">: Practice this form of walking for 5-10 minutes, gradually increasing the duration as you become more comfortable.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Voo_Breathing\"><\/span><b>Voo Breathing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Voo breathing is a <a href=\"https:\/\/betterme.world\/articles\/somatic-breathwork\/\">somatic breathwork<\/a> practice that engages the diaphragm and promotes deep relaxation. Borrowed from the realm of polyvagal theory and somatic experiencing, this exercise involves vocalizing the sound &#8220;voo&#8221; during exhalation, which stimulates the vagus nerve and calms the parasympathetic nervous system (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6189422\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is a powerful tool for reducing stress and enhancing the connection between the mind and body. For men, integrating voo breathing into their daily routines can be particularly beneficial for managing stress and emotional tension.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Physically, it helps to open the diaphragm and improve respiratory efficiency, while mentally, it fosters a sense of calm and grounding. This exercise can be a cornerstone for anyone who is seeking to improve their mind-body connection and overall well-being.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Steps_to_Perform_Voo_Breathing\"><\/span><b>Steps to Perform Voo Breathing:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Starting Position<\/b><span style=\"font-weight: 400;\">: Sit comfortably with your back straight and shoulders relaxed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Initial Breaths<\/b><span style=\"font-weight: 400;\">: Take a few deep breaths in through your nose and out through your mouth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Begin \u201cVoo\u201d Sound<\/b><span style=\"font-weight: 400;\">: Inhale deeply, and on the exhale, vocalize the sound &#8220;voo&#8221;, allowing the vibration to resonate throughout your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus on Vibration<\/b><span style=\"font-weight: 400;\">: Concentrate on the sensations in your chest and diaphragm as you produce the sound.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Regular Practice<\/b><span style=\"font-weight: 400;\">: Repeat this cycle for 5-10 minutes, gradually deepening your breath and prolonging the \u201cvoo\u201d sound.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>End with Stillness<\/b><span style=\"font-weight: 400;\">: Conclude with several moments of silence, feeling the residual calm and relaxation throughout your body.<\/span><\/li>\n<\/ol>\n<p><strong>With stress being a constant presence in our lives, taking time to process emotions, decompress and get into the right frame of mind is absolutely crucial. With BetterMe: Meditation &amp; Sleep app your mental health is in good hands! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_men\">Start using it now <\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Start_Somatic_Exercise\"><\/span><b>How Do I Start Somatic Exercise?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To start incorporating somatic exercise into your routine, it is best to start under the guidance of a trained professional. Somatic movement therapists and somatic experiencing (SE) practitioners can offer personalized instruction and support for your unique needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you prefer to start on your own, there are many online resources available that provide instructional videos and written guides for somatic exercises. It\u2019s essential to approach these practices with patience, curiosity, and a gentle attitude toward yourself. Remember to listen to your body and make any necessary modifications for comfort and safety.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_men\"><img decoding=\"async\" class=\"aligncenter wp-image-59574 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/calis-1-1024x576.png\" alt=\"somatic exercises for men\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/calis-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/calis-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/calis-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/calis-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/02\/calis-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_somatic_therapy_on_myself\"><\/span><strong>Can I do somatic therapy on myself?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Somatic therapy such as somatic experiencing (SE) therapy and eye movement desensitization and reprocessing (EMDR) should be performed with the guidance of a trained therapist. However, techniques such as mindful walking, grounding, and gentle somatic movement exercises can be done independently. Again, working with a trained therapist can provide more personalized guidance and deeper benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ve discussed this further in our <a href=\"https:\/\/betterme.world\/articles\/somatic-therapy-exercises\/\">somatic therapy exercise<\/a> blog.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_does_it_take_for_somatic_exercises_to_work\"><\/span><strong>How long does it take for somatic exercises to work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The time it takes for somatic exercises to show results varies for every individual. Some people may experience benefits within a few weeks, while others may need several months of regular practice to notice significant changes.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_tai_chi_a_somatic_exercise\"><\/span><strong>Is tai chi a somatic exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, tai chi is considered to be a form of somatic exercise. It incorporates mindful movement, body awareness, and gentle postures, which are in alignment with the principles of somatic practices that aim to enhance physical and mental well-being.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_men&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-4.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_men\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Somatic exercises for men can be incredibly beneficial for improving physical, mental, and emotional well-being.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By incorporating practices such as mindful walking and voo breathing into your daily routine, you can cultivate a deeper mind-body connection, enhance movement capabilities, and reduce stress and tension.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to approach these exercises with patience, curiosity, and self-compassion. If you have any specific concerns or injuries, you should consult a professional for personalized guidance.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When Thomas Hanna first developed somatic exercises in the 1970s, he believed chronic muscle tension caused by stress and habitual movements could be reversed through conscious movement and awareness (1). Early studies supported this theory. Somatic exercises can retrain the brain and nervous system (5), although how it does so is still not completely understood. [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":61333,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[209],"tags":[],"coauthors":[122,213],"class_list":["post-61313","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-somatic-exercises"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 Somatic Exercises for Men to Ease Tension and Improve Flexibility - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 SOMATIC EXERCISES FOR MEN \u27a4 can improve physical, mental, and emotional well-being. Learn about mindful walking and voo breathing and how to incorporate somatic exercises into your daily routine for optimal benefits.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Somatic Exercises for Men to Ease Tension and Improve Flexibility\" \/>\n<meta property=\"og:description\" content=\"\u2605 SOMATIC EXERCISES FOR MEN \u27a4 can improve physical, mental, and emotional well-being. Learn about mindful walking and voo breathing and how to incorporate somatic exercises into your daily routine for optimal benefits.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-07-26T13:03:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/06\/shutterstock_1879729213-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1706\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Sachini Akuretiya, MS\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Sachini Akuretiya, MS\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/1b17a88c9bbcce396791ca9ceacd9915\"},\"headline\":\"5 Somatic Exercises for Men to Ease Tension and Improve Flexibility\",\"dateModified\":\"2024-07-26T13:03:12+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/\"},\"wordCount\":2212,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/shutterstock_1879729213-scaled.jpg\",\"articleSection\":[\"Somatic Exercises\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When Thomas Hanna first developed somatic exercises in the 1970s, he believed chronic muscle tension caused by stress and habitual movements could be reversed through conscious movement and awareness (<\/span><a href=\\\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/15290824.2002.10387221?src=recsys\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a>).\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_men\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-5.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\nEarly studies supported this theory. Somatic exercises can retrain the brain and nervous system <span style=\\\"font-weight: 400;\\\">(<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10886399\/\\\">5<\/a><span style=\\\"font-weight: 400;\\\">)<\/span>, although how it does so is still not completely understood.\\r\\n\\r\\nThey are suitable for anyone who is looking to improve their overall physical and mental well-being but can be particularly beneficial for men (<a href=\\\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/17432979.2015.1067256\\\">2<\/a>).\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Research has shown differences in how men and women react to stress - both biologically and physically (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3425245\/\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). 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Learn about mindful walking and voo breathing and how to incorporate somatic exercises into your daily routine for optimal benefits.","og_url":"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-07-26T13:03:12+00:00","og_image":[{"width":2560,"height":1706,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/06\/shutterstock_1879729213-scaled.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana, Sachini Akuretiya, MS","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Sachini Akuretiya, MS","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/1b17a88c9bbcce396791ca9ceacd9915"},"headline":"5 Somatic Exercises for Men to Ease Tension and Improve Flexibility","dateModified":"2024-07-26T13:03:12+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/"},"wordCount":2212,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/somatic-exercises-for-men\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/shutterstock_1879729213-scaled.jpg","articleSection":["Somatic Exercises"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When Thomas Hanna first developed somatic exercises in the 1970s, he believed chronic muscle tension caused by stress and habitual movements could be reversed through conscious movement and awareness (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/15290824.2002.10387221?src=recsys\"><span style=\"font-weight: 400;\">1<\/span><\/a>).\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1843&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=somatic_exercises_for_men\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-1-5.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\nEarly studies supported this theory. Somatic exercises can retrain the brain and nervous system <span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10886399\/\">5<\/a><span style=\"font-weight: 400;\">)<\/span>, although how it does so is still not completely understood.\r\n\r\nThey are suitable for anyone who is looking to improve their overall physical and mental well-being but can be particularly beneficial for men (<a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/17432979.2015.1067256\">2<\/a>).\r\n\r\n<span style=\"font-weight: 400;\">Research has shown differences in how men and women react to stress - both biologically and physically (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3425245\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). 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