Somatic Flower Stretch for Scoliosis and Back Pain | Ed Paget

Somatic exercise for muscle relaxation in your lower back muscles, arms, hips, and legs.

This exercise is called somatic flower and is a simple mindful movement that takes a joint or a muscle through its full length and full contraction. The motion of stretching and contraction tells the brain how long the muscle should be and how short the muscle is, which ultimately makes your muscle stay in a resting tone.

First, you’ll tilt your pelvis, which people usually know as arch and flatten. This means moving your hips while lying down on your back and moving your pelvis in what we call an arch and flatten. Do this by pushing your spine down towards the ground and arching your back, making your belly expand as you do an anterior tilt on your pelvis. You breathe in when you arch your spine and out when you push your spine down, doing a posterior tilt on your pelvis.

Next, put your feet together and drop your legs out side by side. You’ll notice that your legs may quiver in your hip movement; if it happens, go slower to improve the connection between your pelvis and legs.

Lastly, you can add the arms into the motion by putting them at a 45 degrees angle on the ground to rotate them externally, making your shoulder blade goes down on the back, the palms will point up, and the thumbs will point down towards the mat. Then, go the other way, turning the hands into internal rotation, and the shoulders will come up off the mat; you'll also notice that your neck might change its position, so when you extend your arms, your neck might flatten down.

Combine the external rotation of the arms when you arch the spine and open the legs, and do an internal rotation when you flatten the back and close your legs. You can do this exercise 3 to 5 times daily to help decrease and eliminate your back pain and help manage your pelvic position for scoliosis.

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TIMETAGS
00:00 Intro
00:43 Arch and flatten
03:41 Testing your hip movement
04:30 Adding the arms
07:34 Somatic flower follow along
08:52 Outro
#scoliosis #somaticflower #backpain