SOMATIC EXERCISES FOR RIDERS
LYING ON THEIR SIDE
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.
The order in which they are suggested satisfies almost all cases.
Modifications may be adopted to accomodate specific needs.
Execute each exercise at least 3 times on each side.
Repeat them at will, or as needed.
During the exercises, eliminate each discomfort or pain as it appears.
LYING ON ONE SIDE
IN YOUR REFERENCE POSITION
OR WHILE PERFORMING
these exercises
be aware of the muscle fibers that are beeing 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.
FIRST EXERCISE
LYING ON ONE SIDE
SECOND EXERCISE
LYING ON ONE SIDE
THIRD EXERCISE
LYING ON ONE SIDE
REPEAT ALL 3 EXERCISES
LYING ON THE OTHER SIDE
Lying on one side first and later on the other adopt the following reference position. Breathe mormally.
Rest confortably on one side with your knees bent and you legs superposed one on top of the other. Stretch both arms in alignment with your body; rest your head on the arm under it; fold the other arm above your head and sliding your hand between your head and the arm below it.
Often coordinating these exercises is akward. It may be useful to visualize the movement before starting its execution. If a movement seems dificult to execute visualize a bungee chord attached to the ceiling pulling your head and bust or ankle upwards.
1/ Inhaling, lift your head and bust. Exhaling, rest them down. Repeat at least 3 times.
2/ Inhaling, lift your upper leg like if it was pulled up by the ankle. Exhaling, rest it down. Repeat.
3/ Inhaling, lift simultaneously your head and bust and your upper leg. Exhaling, return to your reference position. Repeat.
When you perform these exercises try to remember the feelings for comparison when you do them on the other side.
Comparing sides deals with balance/symmetry and helps discover minor problems not yet identified as unusual tension.
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: October 31, 2001
