onthetommy

SOMATIC EXERCISES FOR RIDERS

LYING ON THE STOMACH

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 most cases.

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.

LYING ON THE STOMACH REFERENCE POSITION OR

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 2 EXERCISES

LYING ON THE STOMACH

Comparing sides deals with balance/symmetry and helps discover minor problems not identified as unusual tension.

LAST 3 EXERCISES

LYING ON THE STOMACH

See if visualizing a bungee chord attached to the ceiling pulling your elbow helps.

Lifting both hands

is not acceptable.

See if visualizing a bungy chord attached to the ceiling pulling your heel helps.

See if visualizing bungy chords attached to the ceiling pulling your elbow and the opposite heel helps.

Lying on the stomach adopt the following reference position. Breathe mormally.

Rest on your stomach with your feet in alignment with your hips. Place your hands one on top of the other under your cheek, your head facing the elbow of the hand on top.

Often coordinating the exercises on the stomach 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 elbow or heel upwards.

These exercises test the arms and neck muscles.

1/ Inhaling, lift the elbow you face. Exhaling, rest it down. Repeat. Change side. Compare.

2/ Inhaling, lift your head. Turn it in both directions trying to look at your heels. Exhaling, return to the reference position. Repeat. Change side. Compare.

3/ Visualize the elbow you face rising upwards. Its rise lifts the arm, the hand, the head, the neck, the shoulder and one side of the bust. The other hand assists by pressing downwards. Inhaling, lift the elbow you face towards the ceiling and elevate the same side of your bust. Exhaling, return to your reference position. Repeat. Change side. Compare.

4/ Inhaling, lift the leg opposite to the elbow you are facing, keeping it straight from the hip. Exhaling, rest it down. Repeat. Change side. Compare.

5/ Inhaling, simultaneously elevate the side of the bust you are facing and lift the opposite leg keeping it straight from the hip. Exhaling, return to your reference position. Repeat. Change side. Compare.

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.

This page was last updated on: December 26, 2003