One vital thing to remember when doing somatic exercises or movements is not to work too hard. I know that is really difficult for many of us who have been brought up to think that there is “no gain without pain”, or that extra stretch will bring more results. But with Somatics the opposite is true.
The extra effort can send already tight muscles into spasm. So take it easy; work at 50% less effort. If you are straining or shaking when you do the movements you are working too hard. Its often a good idea to gradually decrease the effort during a movement and really focus on the feelings and muscle release to complete rest. And do remember to pause and relax fully between repetitions.
And it’s not necessary to do lots of repetitions of any movement, unless you are gradually becoming aware of the sensations of releasing muscles or you are working to balance out one side of your body with the other. Normally between 3 and 5 repetitions is enough, provided that you do them mindfully and slowly, and allow a time for complete relaxaation between each movement.
Remember….. Less is More
