SOMATIC EXERCISES FOR RIDERS
LYING ON THE BACK
These exercises have been selected from Thomas Hanna's book "SOMATICS".
The author wrote that they were inspired by the teachings of Moshe Feldenkrais.
We have selected, and slightly modified some of them, to test the key muscles.
We suggest you do them regularly to improve your limberness as you detect
and eliminate discomfort or pain before it becomes a behavioral restraint.
These exercises are done at the cadence of your regular breathing rate,
without using force, on the ground, or on a flat and large support.
Modifications should be adopted to accomodate specific needs.
Execute each exercise at least 3 times. Repeat them at will, or as needed.
During the exercises, eliminate each discomfort or pain as it appears.
FIRST SET OF 3 EXERCISES
LYING ON THE BACK
Performing these exercises
be aware of the muscle fibers that are stretched. Feel any
unusual tension that arises. Identify its location,
stop the exercise, relax.
Touch that spot. Tighten and
relax the muscles in that area while breathing deeply.
Resume the exercise. See if the unusual tension cleared.
FOURTH EXERCISE
LYING ON THE BACK
Comparing sides deals with balance/symmetry and helps discover minor problems not identified as unusual tension.
LAST SET OF 3 EXERCISES
LYING ON THE BACK
Rotating your bust make
sure that your shoulders
detach from your support.
Waving only your arms
is not acceptable.
Crossing your legs, get the
knee that is on top to cross
above the other knee.
Rotate your pelvis only in the direction of the knee on top.
This exercise challenges
your coordination.
Notice the progression built in this series of exercises.
First: Awareness.
Next: Balance/symmetry.
Finally: Coordination.
Inhaling, keeping you coccyx down, arch your back.
Exhaling, relax your back. Return to start. Repeat.
Start from the lying on the back reference position.
Inhaling, keeping you coccyx down, arch your back.
Exhaling, press your back against your support. Return to start. Repeat.
Start from the lying on the back reference position.
Inhaling, keeping you coccyx down, arch your back.
Exhaling, press your back against your support and raise your head. Return to start. Repeat.
Start from the lying on the back reference position. Place your left knee in your right hand. Place your left hand behind your nape. Inhale in that position.
Exhaling, bring your knee and your forhead close to one another. Inhaling, spread them apart. Repeat.
Change side, repeat the exercise. Compare sides.
Start from the lying on the back reference position.
Elevate your arms vertically and cross your fingers.
Keep your arms stretched and stare at your fingers.
Inhale. Exhaling, rotate your bust to one side. Inhaling, return to the vertical position of the arms. Repeat going to the right and to the left at the cadence of your breathing rate. Compare sides.
Start from the lying on the back reference position.
Cross your knees. Inhale. Exhaling, rotate your pelvis letting your knees fall in the direction of the knee on top. Inhaling, return to the vertical position. Repeat.
Change side, repeat the exercise. Compare sides.
Start from the lying on the back reference position.
Elevate your arms vertically and cross your fingers.
Keep your arms stretched and stare at your fingers.
Cross your knees. Inhale. Exhaling, rotate your pelvis leting your knees fall in the direction of the knee on top; And, rotate your bust to the opposite direction. Inhaling, return to the vertical position. Repeat.
Change side, repeat the exercise. Compare sides.
Pictures and animations of these exercises are on the drawing board.
Thomas Hanna's book "SOMATICS" show them with the help of an artist articulated puppet.
It emphasizes the awareness aspect of the exercises.
We have slightly modified
the breathing sequence of some exercises
to make sure that:
"you inhale when your lungs expand and
exhale when your lungs are being compressed."
We emphasize the use of the exercises as testing tools and for the development of balance and coordination.
Use local tightening and relaxing exercises
to clear unusual tension.
Never resort to the use of force.
Copyright 2001,. All rights reserved to Michel Kaplan and Beau Geste S. O. A. R.
This page was last updated on: December 4,
2001
