Somatic Exercises for Weight Loss

Somatic exercises are movements performed with a high degree of awareness and focus on internal sensations.

They aim to improve body awareness, coordination, and movement efficiency.

These exercises can help relieve chronic muscle tension, improve your posture, and boost your overall mobility.

Unlike high-intensity workouts, somatic exercises are typically slow, gentle, and deliberate, making them accessible to people of all fitness levels.

Feldenkrais method

This involves gentle movements and focused attention to help you move better and feel better overall.

Alexander technique

A method that teaches improved posture and movement, which is believed to help reduce pain and improve your body functions.

Hanna somatics

This type of exercise helps you learn how to sense and control your muscles to get rid of chronic pain and improve your movement.

Body-mind centering

This approach looks at how your mind and body work together. It explores how your thoughts can affect your body and how your body can influence your mind.

Rosen method

This involves gentle touch and talking to help you become more aware of your body and emotions.

• Increased body awareness. Somatic exercises help you become more attuned to your body’s sensations, which can improve your ability to recognise hunger and fullness cues, reducing overeating.
• Improved movement efficiency. By refining movement patterns and reducing unnecessary muscle tension, somatic exercises can make physical activity more enjoyable and sustainable.
• Stress reduction. The mindful nature of somatic exercises promotes relaxation and reduces stress, which can help prevent stress-related eating and weight gain.
• Enhanced mobility. Improved flexibility and joint mobility can make it easier to engage in other forms of physical activity, contributing to a more active lifestyle and weight loss.
• Pain relief. Somatic exercises can alleviate chronic pain, making it easier to stay active and maintain a regular exercise routine.

Warm-up

• Deep breathing. Sit or lie comfortably and take slow, deep breaths. Focus on the rise and fall of your abdomen.
• Gentle stretching. Perform gentle stretches for the neck, shoulders, back, and legs to prepare your body for movement.

Core exercises

• Pelvic tilts. Lie on your back with your knees bent and feet flat on the floor. Gently tilt your pelvis up and down, focusing on the movement of your lower back.
• Cat-cow stretch. On your hands and knees, alternate between arching your back (cat) and dipping your back (cow), moving smoothly and rhythmically.
• Shoulder rolls. Sit or stand comfortably and roll your shoulders forward and backward, paying attention to the movement and releasing tension.
• Arm circles. Extend your arms to the sides and make small, slow circles with your arms. Gradually increase the size of the circles, then reverse the direction.

Advanced exercises

• Feldenkrais leg lifts. Lie on your back with one knee bent and the other leg extended. Slowly lift and lower the extended leg, focusing on smooth, controlled movements.
• Alexander technique head nod. Sit comfortably and gently nod your head up and down, paying attention to the alignment of your spine and the movement of your neck.
• Hanna somatics arch and curl. Lie on your back with your knees bent. Slowly arch your lower back, then curl your spine, lifting your head and shoulders off the floor.

Cool down

• Body scan meditation. Lie on your back with your eyes closed. Slowly bring your attention to different parts of your body, noticing any sensations without judgement.
• Gentle stretching. Finish with gentle stretches for the entire body, focusing on deep breathing and relaxation.

Can somatic exercises alone help me lose weight?

While somatic exercises can contribute to weight loss by improving body awareness, reducing stress, and enhancing movement efficiency, they are most effective when combined with a balanced diet and other forms of physical activity. Somatic exercises alone are unlikely to lead to significant weight loss.

How often should I do somatic exercises for weight loss?

Aim to practise somatic exercises a couple of times a week. Consistency is key to experiencing the benefits. You can incorporate them into your daily routine or as a supplement to other physical activities.

Do I need special equipment for somatic exercises?

No special equipment is needed for most somatic exercises. A comfortable, quiet space and a mat or soft surface for floor exercises are usually sufficient.

Can somatic exercises help with chronic pain?

Yes, somatic exercises can help alleviate chronic pain by improving movement patterns, reducing muscle tension, and enhancing body awareness.

Are somatic exercises suitable for all fitness levels?

Yes, somatic exercises are gentle and adaptable, making them suitable for people of all fitness levels, including those with limited mobility or chronic pain.

Somatic exercises offer a unique and effective approach to weight loss by enhancing body awareness, improving movement efficiency, and reducing stress.

By incorporating somatic practices into your routine, you can develop a deeper connection with your body, improve your overall wellbeing, and achieve sustainable weight loss.

Remember to approach each session with mindfulness and self-compassion, focusing on the internal sensations and benefits of each movement.

Combined with other forms of more intensive exercise it can help in your weight loss goals.

Disclaimer

This article is for general information only and should not be used for the diagnosis or treatment of medical conditions. Medic Spot Limited has used all reasonable care in compiling the information but makes no warranty as to its accuracy. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions. In the event of an emergency, please call 999 for immediate assistance.

There is no guarantee of a specific weight loss medication being prescribed. Clinicians will review your online questionnaire and will recommend the most appropriate weight loss treatments for you based on your answers. In some cases the clinicians may contact you for additional information. See our Terms of Service for more information.