Somatic workouts: benefits, how they work, and how to get started

Do you ever catch yourself clenching your jaw while working at your computer, or realize your shoulders are hiked up to your ears while driving? Maybe you feel a general sense of stiffness or fatigue that doesn’t seem to go away, even after a good night’s sleep. These are common signs that your nervous system is working hard to keep you going — and that your body may be carrying more tension than it needs to.

It’s easy to move through the day on autopilot, pushing through discomfort to get things done. Over time, this can contribute to aches, stiffness, and that “wired but tired” feeling. A somatic workout offers one way to gently interrupt that pattern.

Unlike types of exercise that focus on how many reps you can do or how fast you can run, a somatic workout is a gentle, accessible approach to movement that prioritizes how you feel on the inside. By slowing down and tuning in, you can help your body and brain communicate more effectively, which can support relaxation, ease tension, and make other types of movement feel better too.

Here, learn more about what a somatic workout is, its potential benefits, and how to get started — especially with advice from Hinge Health physical therapists.

What is a somatic workout?

A somatic workout is a movement practice that emphasizes your internal physical perception and experience. The term “somatic” comes from the Greek word soma, meaning “body.” In this context, it refers to experiencing the body from within, rather than focusing mainly on how your body looks from the outside or how hard you can push yourself through movement. 

While many traditional workouts focus on external results — like building muscle, burning calories, or hitting a personal best — somatic exercises focus on interoception. This is your ability to sense what is happening inside your body, such as your heartbeat, breathing patterns, and muscle tension.

Key characteristics of a somatic workout include:

• Slow pace. Movements are performed slowly to give your brain time to process the sensory feedback.

• Focus on what you feel. The goal is to notice sensations (like warmth, tingling, ease, or release) rather than achieving a perfect pose.

• Exploratory nature. You’re encouraged to explore your range of motion gently, without forcing or pushing through sharp or intense pain.

• Mind-body connection. The practice supports communication between your nervous system and your muscles, which can help reduce habitual tension and guarding.

“Somatic workouts allow you time to check in with how your body is feeling, while taking a break from the daily hustle and bustle — allowing your mind and body to calm,” says Dr. Elle Carlson, PT, DPT, a physical therapist with Hinge Health. “Ask yourself questions like, ‘Where am I feeling extra tension or discomfort? How does bringing more attention or breath to this area feel?’ Building this intentional relationship with how your body feels can be powerful not only during the somatic workout, but during everyday activities or other forms of exercise as well.”

Benefits of somatic workouts

Integrating somatic workouts into your routine can gradually shift how you move and feel. By working with your nervous system, these exercises use a “bottom-up” approach to stress and tension — calming the body to help calm the mind.

Potential benefits include:

• Easing habitual muscle tension. Many people unconsciously hold certain muscles tight during the day (for example, clenching the jaw or gripping the steering wheel). Somatic movements can help you notice these patterns and invite those areas to relax, so your muscles don’t have to work harder than they need to.

• Improved body awareness. By practicing interoception, you become better at recognizing when you’re starting to tense up, giving you a chance to adjust your posture, take a breath, or change positions before discomfort builds.

• Reduced stress. Slow, rhythmic movement and deep breathing can help shift your nervous system from a “fight or flight” state toward a “rest and digest” state. Some research suggests that somatic-type practices, such as diaphragmatic breathing, can lower markers of stress (like cortisol) and reduce perceived stress levels.

• Enhanced movement quality. When you feel less stiff and more aware of how you’re moving, everyday activities — from reaching for groceries to playing with your kids — can feel smoother and more confident.

• Support for pain management. Somatic exercises can be a helpful tool for people living with persistent pain. Studies on somatic-based approaches (such as somatic experiencing and breath practices) have shown potential benefits for chronic low back pain and kinesiophobia (fear of movement), especially when combined with other treatments.

• Accessibility for all fitness levels. Because these workouts are low-impact and adaptable, somatic exercises can be modified for many ages, bodies, and abilities. You can do them lying down, sitting, or standing.

• A complement to other forms of exercise. You don’t have to give up your run or gym session. Somatic work can serve as a warm-up to help your body feel safer and more prepared for activity, or as a cool-down to support recovery afterward.

Common types of somatic exercises

There is no single “right” way to do a somatic workout. Many movement and mindfulness practices can be approached somatically because they share core principles of curiosity, slowing down, and internal awareness.

Common examples include:

• Somatic stretching. Unlike static stretching where you simply hold a pose, somatic stretching usually involves gently moving into and out of a stretch, often synced with your breath. The goal is to explore how the area feels, not to force flexibility.

• Body scanning. This involves mentally “scanning” your body from head to toe and noticing areas of tension, ease, or neutrality — without rushing to change anything. Over time, this awareness can help you catch and soften tension earlier.

• Pandiculation. Similar to the way a cat lengthens after a nap, this involves deliberately tightening a muscle or area and then slowly releasing it. This can help your nervous system recalibrate how much tension that area needs to hold at rest.

• Mindful walking. Instead of rushing to get somewhere, you bring attention to the sensation of your feet touching the ground, the swing of your arms, and the rhythm of your stride.

• Breath-focused movement. Techniques like somatic breathwork use the breath to guide movement and help regulate your nervous system. For example, you might pair a slow exhale with a gentle forward fold.

• Gentle flowing movements. Slow, fluid sequences — like easy rocking, swaying, or “slow-motion dance” — can soothe the nervous system and make your body feel more at ease.

How to get started with somatic workouts

If you’re wondering, “How long should a somatic workout be?” or “Can beginners do somatic exercises?” — the answer is simple: Yes, absolutely, and you can start small. You don’t need a special studio, equipment, or a long block of time.

Even a few minutes can make a difference.

Somatic workout for beginners:

1. Create a quieter space. Find a spot where you’re less likely to be interrupted. You can lie on a yoga mat, sit in a chair, or even stand — whatever feels safest and most comfortable.

2. Set a short timer (5–10 minutes). A brief session is enough to start noticing changes. You can always add more time later if it feels helpful.

3. Start with breath. Place one hand on your chest and one on your belly. Practice diaphragmatic breathing by inhaling so your belly gently expands into your lower hand, then exhaling slowly. This simple exercise has been shown to help reduce stress and support attention.

4. Try a simple movement.

   • Pelvic tilts: Lie on your back with knees bent. Gently flatten your lower back into the floor, then slowly arch it away. Move at a pace that allows you to notice how your hips and spine feel throughout the motion.

   • Shoulder shrugs: Inhale and slowly lift your shoulders toward your ears. Exhale and gradually let them melt down, imagining you’re “setting down” some of the tension you’ve been carrying.

5. Notice the after-effect. After moving, pause for a moment. Do you feel different — maybe heavier into the surface, lighter, warmer, or simply more aware? There’s no right or wrong answer; the goal is simply to notice.

“The great thing about a somatic workout is that it’s completely designed around how your body feels,” says Dr. Carlson. “There’s no strict program to follow, no perfect form to maintain, and no specific duration that’s required. It’s about checking in with what your body seems to need in the moment and honoring that with gentle, intentional movement.”

Tips for a successful somatic workout routine

Building a sustainable somatic practice is less about doing it “perfectly” and more about weaving it into your life in ways that feel doable.

• Practice at consistent times. You might try a short somatic session in the morning to set a calmer tone for the day, or in the evening to help you unwind before bed.

• Start small. Consistency tends to matter more than intensity. A three-minute somatic check-in most days is often more impactful than one long session once in a while.

• Notice without judgment. If you feel tight, restless, or distracted, that’s okay. The goal is to gently notice what’s there, not to fix everything immediately.

• Combine with other movement. Use somatic therapy exercises as a warm-up for strength training or a cool-down after a walk or run. Feeling more connected to your body can make other workouts feel safer and more enjoyable.

• Use somatic work as a “stress reset.” If you feel overwhelmed at work or home, take a brief “movement snack” — maybe 30 seconds of neck rolls, shoulder circles, or a few deeper breaths. Small, frequent resets can add up.

• Work with professionals when helpful. If you’re dealing with significant pain, medical conditions, or trauma, a physical therapist or somatic practitioner can help you tailor these practices to your needs and comfort level.

Somatic workouts vs. other movement practices

People often ask, “What’s the difference between somatic exercises and yoga?” or how somatic workouts compare to regular gym workouts. There’s a lot of overlap — and you can use somatic principles within many movement styles.

• Somatic workouts vs. yoga. While yoga can absolutely be approached somatically, many modern yoga classes emphasize achieving certain poses or building heat. A somatic workout prioritizes the felt sense of the movement over the appearance of the pose. For example, you might explore a yoga position by paying close attention to how it feels to move into and out of it, rather than focusing on how it looks.

• Somatic workouts vs. strength training. Strength training deliberately creates tension in muscles to build power, capacity, and tissue resilience. Somatic workouts focus more on releasing unnecessary tension and improving awareness and control. Both approaches are valuable: somatic work can help your body feel safer and more coordinated, which can make strength training more effective and comfortable.

• Somatic workouts vs. physical therapy. Physical therapy often includes specific exercises to improve strength, mobility, and function in targeted areas. Somatic exercises can complement this by helping you perform your PT exercises with less guarding, more ease, and a better sense of how your body is responding.

“Somatic workouts work by targeting the nervous system — reducing stress, calming the mind, and releasing tension,” says Dr. Carlson. “Other forms of exercise, like strength training or yoga, are aimed more at creating changes in muscle, tendon, and bone. The two can complement each other really well. Somatic work alone won’t create all of the physiological tissue changes that strengthening or impact activities can, but it can make those activities feel more approachable.”

Is a somatic workout right for you?

Somatic workouts can be a helpful option for many people who want to reduce stress, ease tension, and feel more at home in their bodies. They may also support pain management as part of a broader plan and can indirectly support healthy habits by helping you feel more tuned in to your energy, comfort, and needs.

A somatic workout may be a good fit for you if:

• You experience frequent muscle tension, headaches, or jaw tightness.

• You feel “stuck” in stress or anxiety and want a body-based way to help your system settle.

• You’re recovering from an injury and feel hesitant or fearful about moving certain body parts.

• You’d like to improve posture and flexibility in a gentler, less forceful way.

Think of somatic workouts as a “movement-first” way to support your nervous system: When your body feels a bit safer and more comfortable, it often becomes easier to stay active and enjoy a wide variety of movements.

PT Tip: Start with the areas that feel easiest

“Start with the area that seems to grab your attention most often,” says Dr. Carlson. “Is it your shoulders when you’re working at your computer? Your low back when you’re standing to cook a meal? Pause when you notice these patterns and bring a bit of awareness and relaxation there — even while you’re still doing those activities, and especially if you’re trying a somatic workout. Small, repeated check-ins in the spots that feel most familiar are often the easiest place to begin.”

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Andersen, T. E., Lahav, Y., Ellegaard, H., & Manniche, C. (2017). A randomized controlled trial of brief Somatic Experiencing for chronic low back pain and comorbid post-traumatic stress disorder symptoms. European Journal of Psychotraumatology, 8(1), 1331108. doi:10.1080/20008198.2017.1331108

2. Brom, D., Stokar, Y., Lawi, C., Nuriel-Porat, V., Ziv, Y., Lerner, K., & Ross, G. (2017). Somatic Experiencing for posttraumatic stress disorder: A randomized controlled outcome study. Journal of Traumatic Stress, 30(3), 304–312. doi:10.1002/jts.22189

3. Joshi, A., Kiran, R., Singla, H. K., & Sah, A. N. (2016). Stress management through regulation of blood pressure among college students. Work, 54(3), 745–752. doi:10.3233/WOR-162308

4. Ma, X., Yue, Z.-Q., Gong, Z.-Q., Zhang, H., Duan, N.-Y., Shi, Y.-T., Wei, G.-X., & Li, Y.-F. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874. doi:10.3389/fpsyg.2017.00874

5. Sundram, B. M., Dahlui, M., & Chinna, K. (2014). “Taking my breath away by keeping stress at bay” – An employee assistance program in the automotive assembly plant. Iranian Journal of Public Health, 43(3), 263–272.