Somatics for Desk Workers

Sitting for more than six hours a day is strongly associated with chronic tension and pain in the back, shoulders, and neck. But you can change that. Hanna Somatics offers a simple, effective way to reset your body. These guided exercises are designed for anyone who spends long hours at a desk, with ambient background audio to enhance relaxation.

Do the exercises very slowly and with conscious attention to all sensations. You may notice small jerks or tremors in your movements—this is good and indicates that you’re working through sensory-motor amnesia.

Take a few minutes each day to release the muscular tension that accumulates from sitting and restore comfort, balance, and freedom of movement. There are two sets of exercises: one for the lower body and one for the upper body. Alternate between them each workday for the best results.

Lower Body Somatics Exercises

The Pelvic Roll (Erector Spinae, Rectus Abdominis, and Obliques)

Sit near the front of your chair, feet flat, hands on thighs.

Roll your pelvis backward so your low back rounds and belly tightens Pause and sense the lengthening in your low back. Slowly release.

Roll your pelvis forward so your low back arches and chest lifts. Pause and notice the contraction in your lumbar spine. Slowly release.

Repeat 3 times.

Awakening Your Back (Erector Spinae)

Sit tall, feet flat, hands resting on thighs.

Let your eyes follow an object traveling up the wall, over your head, and onto the ceiling. Allow your head, chest, and spine to arch back as far as comfortable. Pause and notice the effort in your back.

Return slowly to upright.

Repeat 3 times.

Opening Your sides (Quadratus Lumborum, External & Internal Obliques)

Feet flat on the floor

Slide your right hip upward toward your armpit while allowing your right shoulder and ribs tilt toward the hip.

Notice the shortening along your right waist and the lengthening in your left waist.

Return slowly to upright.

Repeat 3 times each side.

Releasing Your Hips (Psoas, Iliacus)

Sit near the front of the chair, feet flat.

Step your right foot slightly behind you, toes on the floor. Lift your right knee just a few inches off the floor.

Notice the contraction deep at the front of your hip.

Slowly lower your foot back down.

Repeat 3 times each side.

Releasing Your Internal Hip Rotators (Tensor Fasciae Latae, Gluteus Medius & Minimus, Adductors)

Sitting with feet flat on the floor, arrow your stance: feet close, knees apart.

Place your right hand inside your right knee.

Press the knee inward against your hand with light resistance.

Notice the effort, then release outward.

Repeat 3 times each side.

Releasing Your External Hip Rotators (Piriformis, Deep Gluteals)

Widen your stance: feet apart, knees closer.

Place your right hand outside your right knee.

Press the knee outward into your hand with light resistance.

Notice the contraction deep in the hip, then release inward.

Repeat 3 times each side.

Releasing Your Hamstrings (Semitendinosus, Semimembranosus, Biceps Femoris)

Sit tall, both feet flat on the floor.

Slide your right foot slightly forward, heel down, toes up.

Press the heel down and back into the floor, as if to pull it under the chair (leg won’t move).

Notice contraction along the back of your thigh.

Release and let the leg relax.

Repeat 3 times each side.