Unlocking Your Body: 5 Simple Somatic Stretches to Relieve Nervous System Tension

Every day, stress and tension build up in our bodies, often without us realizing it. This tension can affect not only muscles but also the nervous system, leading to discomfort, anxiety, and reduced mobility. Somatic stretching offers a gentle way to reconnect with your body and release this stored tension. Unlike traditional stretching, somatic movements focus on mindful awareness and slow, controlled motions that help reset the nervous system.

Gentle seated back stretch to release nervous system tension

This post introduces five simple somatic stretches designed to ease nervous system tension. These movements are accessible for all fitness levels and can be done at home or anywhere you find a quiet moment. By practicing these stretches regularly, you can improve your body’s flexibility, reduce stress, and feel more grounded.

What Is Somatic Stretching?

Somatic stretching is a mindful approach to movement that emphasizes the connection between the brain and muscles. The word "somatic" relates to the body, especially as distinct from the mind. These stretches encourage you to tune into subtle sensations and release habitual muscle tightness caused by stress or trauma.

Unlike fast or forceful stretches, somatic movements are slow and deliberate. They help the nervous system “reset” by allowing muscles to relax deeply and retrain how they respond to tension. This process can reduce chronic pain, improve posture, and enhance overall well-being.

How Somatic Stretching Helps Nervous System Tension

The nervous system controls muscle tone and movement. When under stress, it can cause muscles to tighten involuntarily, leading to discomfort and restricted movement. Somatic stretching targets this tension by:

• Encouraging awareness of muscle tightness and holding patterns

• Using gentle, slow movements to signal the nervous system to relax

• Helping the brain relearn how to release unnecessary tension

• Supporting better breathing and circulation during movement

  
  

This approach is especially helpful for people who experience chronic stress, anxiety, or muscle stiffness without a clear injury.

1. Pelvic Tilts to Soften Lower Back Tension

The pelvis often holds a lot of tension from sitting or standing for long periods. Pelvic tilts help release this tightness and improve spinal mobility.

How to do it:

• Lie on your back with knees bent and feet flat on the floor, hip-width apart.

• Place your hands on your lower abdomen.

• Slowly tilt your pelvis backward, pressing your lower back gently into the floor.

• Hold for 3-5 seconds while breathing deeply.

• Tilt your pelvis forward, creating a small arch in your lower back.

• Repeat this slow rocking motion 8-10 times, focusing on the sensations in your lower back and hips.

  
  

This movement helps the nervous system recognize and release tension stored in the lower back and pelvis.

2. Shoulder Rolls to Release Upper Back and Neck Stress

Shoulders and neck often carry tension from stress or poor posture. Shoulder rolls encourage relaxation and improve circulation in these areas.

How to do it:

• Sit or stand with your spine tall and shoulders relaxed.

• Slowly lift your shoulders toward your ears.

• Roll them backward in a smooth, circular motion.

• Focus on releasing tightness as you move.

• Complete 10 slow rolls, then reverse the direction for another 10.

  
  

This stretch helps calm the nervous system by promoting gentle movement and awareness in the upper body.

3. Cat-Cow Movement to Mobilize the Spine

This classic movement is a somatic favorite because it combines spinal flexion and extension with mindful breathing.

How to do it:

• Begin on hands and knees, with wrists under shoulders and knees under hips.

• Inhale as you arch your back, lifting your head and tailbone (Cow position).

• Exhale as you round your spine, tucking your chin and tailbone (Cat position).

• Move slowly and smoothly, syncing breath with movement.

• Repeat 8-12 times, noticing how your spine feels with each motion.

  
  

This movement helps reset the nervous system by increasing spinal flexibility and encouraging deep, rhythmic breathing.

4. Neck Lengthening to Ease Tension and Improve Posture

Neck tension is common and can cause headaches or stiffness. This gentle stretch encourages the nervous system to relax tight neck muscles.

How to do it:

• Sit comfortably with your spine straight.

• Slowly drop your right ear toward your right shoulder without lifting the shoulder.

• Use your right hand to gently apply light pressure on the left side of your head if comfortable.

• Hold for 20-30 seconds while breathing deeply.

• Repeat on the left side.

  
  

Focus on feeling the stretch along the side of your neck and releasing any tightness.

5. Diaphragmatic Breathing with Gentle Side Stretch

Breathing deeply supports the nervous system by activating the parasympathetic response, which promotes relaxation.

How to do it:

• Stand or sit tall with your feet hip-width apart.

• Place your right hand on your waist and your left arm overhead.

• Inhale deeply, expanding your belly and ribs.

• As you exhale, gently lean to the right, feeling a stretch along your left side.

• Hold for 20 seconds, then return to center.

• Repeat on the other side.

  
  

This stretch combines breath and movement to release tension in the rib cage and improve oxygen flow.

Tips for Practicing Somatic Stretching

• Move slowly and with intention. The goal is to feel, not force.

• Breathe deeply and evenly throughout each stretch.

• Pay attention to subtle sensations and areas of tightness.

• Practice regularly, even just 5-10 minutes daily, for best results.

• Use a quiet, comfortable space where you can focus without distractions.