Somatics for the Desk Worker

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, with ambient background audio, are designed for anyone who spends long hours at a desk.

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.

Upper Body Somatic Exercises

Three-Point Shoulder Release ( Levator Scapulae, Trapezius, Rhomboids, Latissimus Dorsi)

Sit tall, feet flat on the floor, hands resting on thighs.

Focusing on your upper back, lift one shoulder blade upward and toward your spine. Slowly release. 3 times

Focusing on your middle back, move the same shoulder blade diagonally inward toward your spine. Slowly release. 3 times

Focusing on your lower back, move the same shoulder blade downward toward your opposite hip. Slowly release. 3 times

Repeat 3 times, each movement, on the other shoulder

Shoulder Roll-Out (Pectoralis Major & Minor)

Sit tall, feet flat on the floor, arms resting at your sides.

Roll one shoulder and arm inward toward your chest and roll back out.

Roll the same shoulder outward and roll back in.

Repeat rolling in and out 3 times each side.

Shoulder Shrug and Release (Upper Trapezius, Levator Scapulae, Rhomboids)

Sit tall, feet flat on the floor, arms resting at your sides.

Lift one shoulder up toward your ear and slowly release. 3 times

Repeat on the other shoulder. 3 times.

Head Tilt with Hands Behind (Semispinalis, Longissimus, Trapezius, Splenius)

Sit tall, feet flat on the floor.

Lace your fingers behind your head.

Tilt your head back into your hands, allowing your chest to lift up.

Return slowly to upright. 3 times.

Forehead Press (SCM, Scalenes, Longus Capitis/Colli)

Sit tall, feet flat on the floor.

Place the fingers of one hand against your forehead.

Press gently into your hand as you nod your head down and slowly release back up.

Repeat 3 times.

Ear-to-Shoulder Release (SCM, Scalenes, Trapezius, Levator Scapulae, Rhomboids)

Sit tall, feet flat on the floor, hands on your thighs.

Tip your right ear tip toward your right shoulder and your right shoulder up toward your ear. Slowly release bringing your ear and shoulder away from each other. 3 times

Repeat 3 times  on your other side.

Neck Rotation (SCM, Scalenes, Splenius, Longissimus, Trapezius)

Sit tall, feet flat on the floor.

Place your right hand fingertips lightly at your right temple.

Rotate your head slowly to the right as far as comfortable then return to center. 3 times.

Place your fingertips lightly at your left temple.

Rotate your head slowly to the left as far as comfortable then return to center. 3 times.

Occipital Release (Rectus Capitis Posterior Major/Minor, Obliquus Capitis Superior/Inferior)

IMPORTANT- Keep all these movements extremely small and subtle, feeling the deep movement in base of your skull.

Sit tall, feet flat on the floor, hands on your thighs.

Let your nose tip drop slightly then return.

Let your nose tip lift up slightly then return.

Let your nose tip drop slightly then a tiny bit to the right then to the left making a small downward arch. 3 times

Let your nose tip lift up slightly then a tiny bit to the right then to the left making a small upward arch. 3 times

Allow your nose tip to draw very small coin-sized circles. 3 times one direction and 3 times the other direction.