Healing Through Movement: The Power of Therapeutic Somatic Exercises

I am old.

I am older
in this sentence
than in the last.
Suppleness is
an adjective
of the past.

These joints don’t lie.
These bones.
This face.
These hands.
This ass.

But if it’s all 
in my mind,
then I will pretend
that this skeleton
is like the skull
of an infant,
soft with fontanels
open for expansion.

My daily prayer
is that each passing year
does not cause hardness
or create calcification.

In such newborn bones,
I am not yet fully grown.

I am young.

~Lisa Poff

Many of us carry tension in our bodies. Often, it gets worse as we get older.  While some of this may be attributed to the aging process, some of it could be because we may be carrying more trauma with each passing year.  Trauma held in our bodies is an unwelcome guest we can’t seem to evict. Shoulders up to our ears, fists clenched, holding what feels like years of weight in our chests.  The body holds our stories—every grief, every trauma, every unspoken word. 

Somatic exercise is not just yoga, although there can be some overlap.  Both involve body awareness, but therapeutic somatic exercises are a trauma specific therapeutic approach. 

What Are Somatic Exercises? 

Somatic exercises are not your typical “workouts.” They aren't about burning calories or sculpting abs. Instead, they focus on fostering awareness and connection between your body and your mind. The word “somatic” itself comes from the Greek word “soma,” meaning body as a whole—not just the physical, but the emotional and lived-in body. 

These gentle, intentional movements guide you to reconnect with yourself. Think of them as a quiet dialogue, where your body shares its secrets—those whispered aches or subtle tightness you’d ignored—and you, with curiosity and compassion, finally listen. 

Somatic therapies can help people heal from trauma, release deep-seated stress, and rediscover what it feels like to be present in their bodies. 

Why Do We Hold Trauma in Our Bodies? 

There’s a famous book by Bessel Van Der Kolk called “The Body Keeps the Score.” Spiraling anxiety, a tightened chest, and a frozen jaw aren’t just random—they are the body’s way of holding onto survival. 

When the mind experiences trauma, it’s not always able to process and release it right away. Instead of fighting or fleeing, sometimes we freeze. This instinctive response leaves energy trapped in the body, creating physical tension that can last for years, even decades. The longer it stays, the more it embeds itself—tight shoulders, shallow breathing, a clenched gut that doesn’t fully exhale. 

Healing through somatic exercises gives you permission to feel it all, one gentle movement at a time. 

The Benefits of Therapeutic Somatic Exercises 

Can small, slow stretches and mindful movements really make a difference? The answer, surprisingly, is yes. It may not be dramatic at first; healing rarely is. But bit by bit, you will begin to feel shifts. 

Here’s how somatic exercises can impact your life: 

1. Releasing Tension 

Somatic exercises coax you into softening areas of chronic tightness. You’re not forcing release through aggressive stretches or harsh movements. Instead, it’s a gentle “hello” to those sore parts of your body, offering them a chance to rest in their own time. 

2. Processing Trauma 

For many of us, trauma feels too overwhelming to untangle all at once. But somatic work breaks it down into manageable pieces. Each movement creates a safe space to feel stored emotions and gently guide them out of your body. 

3. Feeling Grounded 

When was the last time you truly felt at home in your body? Somatic exercises foster that feeling, rooting you into the present moment. Your body becomes a safe vessel rather than something to escape from. 

4. Improving Emotional Regulation 

Heightened stress or overwhelming emotions can make it seem like you’re spinning out of control. By connecting your body and mind, somatic exercises help quiet those storms, allowing you to respond to life from a calm, centered place. 

5. Increasing Body Awareness 

It’s amazing how often we move through life on autopilot, ignoring warning signs from our bodies. Through somatic work, you learn to tune in again—to recognize when your shoulders inch closer to your ears or your breath turns shallow, and to respond with care before burnout takes hold. 

6 Steps to Start with Somatic Healing 

The process isn’t a quick fix. Healing never is. But starting small can make a world of difference. Here are six steps to dip your toes into somatic healing exercises—a gentle beginning for those ready to reconnect with their body’s wisdom. 

1. Start with Breath 

Before movement, come back to your breath. Lie flat on the floor or sit in a comfortable position. Close your eyes, and place one hand on your chest and the other on your belly. Notice how your breath moves through you. Is it shallow? Quick? Could you invite it to slow down, just a bit? 

2. Guide Your Awareness 

Take a moment to scan your body from head to toe. Notice areas of warmth, tightness, or numbness. Don’t rush to “fix” anything. Simply notice and allow yourself to feel. 

3. Practice Gentle Movements 

Try a seated cat-cow stretch. Sit on the floor or a chair, and gently round your back forward (like a cat stretching). Then slowly arch it (like a cow lifting its chin). Move as slowly as possible, noticing how your spine feels with each movement. 

4. Explore Therapeutic Shaking 

Stand up tall, closing your eyes if you’re comfortable. Gently start bouncing or shaking your arms and legs. Imagine releasing energy stored deep within your body. It doesn’t need to look graceful—just allow yourself to “shake it off.” 

5. Stretch with Intention 

This isn’t gym stretching. Instead, move slowly and instinctively. Perhaps you lift one arm and reach to the side, noticing where you feel tightness. Pause and take a deep breath before moving to the other side. 

6. End with Gratitude 

After each session, pause. Thank your body for showing up—for carrying and holding you through so much. End with hands pressed gently to your heart, breathing in gratitude. 

You Are More Than Your Pain 

Healing isn’t about “fixing” yourself—because you were never broken. Healing is about peeling back the armor and defenses that once protected you and saying, “You’re safe now. You can breathe again.” 

The path to healing is yours to discover at your own pace. Healing is hard, yes. But you don’t have to do it alone.