Why Do I Have Neck Pain?

Why can’t I turn my neck without pain?

Why is it hard to turn around to look behind me?

How do I relieve my neck pain so I can easily twist and turn?

Learning to turn to look behind yourself is a learned movement skill. It involves all the muscles of the body that allow the hips, abdominals, neck and shoulders to aid in the movement of the head and neck. Owls can turn their heads almost 360º without involving the center of their bodies.

As hunters gatherers we evolved to differentiate the movement of the eyes from the head from the neck and trunk in order to be aware of our surroundings. In today’s modern society we no longer need to be able to do this. We don’t hunt for our food, nor do we need to be on the lookout for predators who would like to have us for dinner. We do, however, spend most of our time facing forward as we stare at computer screens, TVs, iPads or drive in traffic. This creates tight muscles not only in the neck and shoulders, but more importantly in the center of the body. Here’s a perfect example of how modern technology is actively encouraging us to develop Sensory Motor Amnesia, that condition of chronically contracted muscles that can no longer let go, nor function fully:


I decided not to get one of these “backup cameras” in my car so that I would not forget how to turn around to back up my car. While these devices can be handy, it’s best to maintain the quintessential skill of all humans: the ability to twist and turn, like this:


If you don’t turn to look around behind you you will lose that skill altogether.

As Thomas Hanna said, “A stiff neck is a stiff body.” Neck and shoulder pain result more from tight back, waist and abdominal muscles in the center of the body than from an actual problem with the neck itself. The brain and nervous system, the control center of the muscles, has forgotten how to coordinate the natural movement of twisting, which is at the core of smooth walking and running.

Learn how to release tight, painful necks and shoulders with the Essential Somatics® Pain-Free Neck and Shoulders DVD. 


Posture Should Be Dynamic I Mastering Your Back Pain

There are “posture experts” everywhere that teach you to how to stand, bones in alignment, body parts stacked just so. Many yoga teachers stress alignment more than they do somatic awareness and proprioception. Because most people have Sensory Motor Amnesia and don’t know it, it’s even more important to understand how our brains control our muscular system as a whole and how stress reflexes create a distorted internal sense of how our body is connected, how our joints move and what it feels like to stand squarely on our feet.

One of the worst pieces of advice people are given is to “stand up straight!” I have asked people to stand up – and sit up – to what they think is “straight” and what I see is almost always – not straight, aligned posture – but a lower back that is overly arched in an effort to pull the shoulders back and open the chest. I see this in yoga class as well. This posture – a strongly arched lower back and tight shoulders – is called the Green Light Reflex (or Landau Response) and it is a major cause of chronic low back pain.

Life is dynamic – so are you without back pain


A healthy body is one that can adapt and adjust to whatever feedback comes in through the environment, yet can find its way back to balance and relaxation. Yes, life is dynamic and so is efficient, functional posture. Just like the ladies in the photo at right, balancing life and balancing books requires the ability to find center naturally as you move.

Many people work really hard to “get the right posture” not realizing that they’re actually tightening and bracing certain muscles to maintain what they are told is good posture. Again, this contributes to back pain as well as neck pain, shoulder pain and hip pain. What would it feel like if you learned to let go of muscles that are unconsciously tight and tense in order to find your “perfect posture?”

Achieving “good posture” is about learning to relax muscles you don’t need to hold you up and allowing the muscles that need to work to coordinate together in perfect balance and ease.

Click here to try some Somatic Exercises that will help release tight back muscles.

Good Health Doesn’t Just Happen

A colleague of mine wrote me an uplifting email. I thought I’d share it with you. Improving one’s sensory motor awareness – the sense of what it feels like to be “you” as you live and respond in your life – has a myriad of benefits: reduction of muscular pain, improved brain to muscle control through slow repetitions of movement patterns and pandiculation, improved joint stability and strength, increased neural pathways in the brain due to movement differentiation. A body that is under the voluntary control of one’s brain is a body whose autonomic nervous system is also more likely to function optimally. And here’s more:

I had a doctor’s appointment last week, complete with blood work (which I have done every 6 months). My lab stats were even better than they were last time – and last time my doctor said they were “perfect!” So despite my perfect stats, the stats just keep on getting better and better.  I had another doctor appointment yesterday, and told her about the stats from my last visit. She looked them up and she commented that “good health like that doesn’t just happen.”

I feel I am living proof of the unlimited potential to improve all aspects of our health – not just relief of aches and pains – as we continue to strengthen sensory motor awareness.  I’m wondering who out there who has a daily practice of Hanna Somatic is experiencing the same benefits?

As a Hanna Somatic Educator and trainer my goal is to teach people to move through life pain-free, with choice, mastery and joy. It can be done.

Somatics Training Around The World

Debra Denison can stand and move for 30 minutes at a time after two years of intense chronic pain left her on crutches.

Sue French is back to running these days after barely being able to walk for months due to severe back and hip pain.

Jude Ewan can finally move and control her arm after suffering a stroke that left her entire right side nearly paralyzed six years ago.

All three believe they have reclaimed their bodies and their lives because of simple exercises called Hanna Somatics.

I attended a Hanna Somatics training in Calgary this past summer. In this training, for the first time ever, were medical professionals who understood that while manual bodywork has much to offer for those in pain, there was “something missing” in their perspective and their treatment plans. There was also a woman, written about in the above quote, who had not been able to stand for morknob-hille than a few minutes for two years. She had rediscovered herself through Somatic Exercises and slow, gentle movement exploration. Yoga teachers and massage therapists were also there in a quest to deepen and “tweak” their perspective on their bodies, their own movement and this concept they’d heard so much about: Sensory Motor Amnesia.

What came out of this training is an exceptionally well written article about Hanna Somatics and how its methods can transform the course of one’s well-being as well as add “missing link information” to the medical perspective on chronic muscle pain, aging, repetitive stress and injury recovery.




How To Sensibly Relieve Iliotibial Band Pain; It’s All About The Trauma Reflex

I’ve written about Iliotibial Band pain syndrome before. In my previous iliotibial band pain post I explain what it is as well as how this condition is yet another example of Sensory Motor Amnesia. Here is an email I just sent to a woman who has my DVDs, has a personal Somatics practice, yet is stumped by her IT band pain:

Many people ask me if I have Somatics DVDs for specific body parts that are causing them pain. I tell everyone the same thing – which will be the focus of my upcoming second book:

It is never just one muscle causing the pain or problems in your body. It is always a pattern. The brain organizes you as a system in which patterns are primary. Address the dysfunctional muscular pattern and that body part will cease to be painful. In the case of iliotibial band pain, it is the Trauma Reflex.

An habituated Trauma Reflex causes iliotibial band pain.

Pain in your iliotibial band develops because your brain and muscles have habituated to human-body-muscle-diagramthe Trauma Reflex. One side of your leg (the IT band) is working harder than the other side. You may have already seen my iliotibial band release on my YouTube channel. You’ll notice that it’s a variation of the Side Bend – the most important and powerful movement one can do to regain control and awareness of the waist muscles.

When the waist muscles are tighter on one side than the other, those muscles “hitch” the pelvis up slightly on one side. What happens then? Your brain, the great compensator and integrator of all sensory and motor feedback in your life, teaches your legs to work differently, one side to the other. This happens, in most cases, completely under your conscious awareness.

If you have bilateral IT band pain, you may be stuck in the Startle Reflex (red light reflex). The Startle (red light) Reflex, a full body pattern, causes your knees to bend slightly  which makes it impossible for your pelvis and legs to swing freely.

Look at the full body pattern, learn to reverse that and your iliotibial band pain will go away. Use the mirror: what do you look like side to side? Are you uneven? Do you walk in an uneven gait? Do you put more weight on leg than the other? Consider what you do during the day that may cause that to happen.

Go back to the basic Somatic Exercises on your DVDs and start from the beginning. Look for balance, symmetry, quality of movement, and the ability to move the same on one side of your body and the other. Be mindful of patterns, especially when you get to the Side Bend, Washrag, Steeple Twist and Walking Exercises. Take your time! As you get to the walking exercises you have a great opportunity to even out the pelvis and the movement of the legs. And remember that nothing you do in your practice makes any difference if you don’t take that awareness and apply it to the way you move throughout your day – walking, sitting, holding a bag on your shoulder, working out, driving…

This is sensible information that needs repeating again and again and again. This woman is not alone in her frustration. After all, most people are not taught sensible information by our doctors, our physical therapists, our fitness trainers.  We aren’t taught that our brains are the source of the problem and that we are the only ones who can re-educate the way our brains and muscles communicate. We are taught to see ourselves as separately moving parts, like a car or bicycle, when in fact we are a beautifully balanced, synergistic process that can only be experience from within.

Once you can walk smoothly and evenly, squat right down through the center (use a mirror!), hitch your hips up side to side smoothly and evenly, you know your iliotibial band pain will be gone for good!


A Somatic Solution To Chronic Psoas Pain

Mike was a week away from leaving on a 5 week trip to Italy with his wife. He came to me quite concerned about his ability to walk without limping and dragging his right leg along behind him. “I was told that it’s a problem with my psoas. Can you fix my psoas?” he asked. Every time I teach a Hanna Somatic Exercise Coach training I am asked the same two questions by bodyworkers, yoga teachers and medical professionals:

  • What do you do about a tight psoas?
  • What role does the psoas have in chronic pain?

I’m always curious about the obsession with the psoas, as if that one muscle controls the entire body. My answer is always the same:

It’s never just one muscle causing the problem.

While one might sense that the psoas is the main problem and must be “fixed,” it is never one muscle causing the problem. The brain doesn’t experience you as one muscle, but as a synergistic system of coordinating muscles. There is always a full body pattern of muscular imbalance going on in the center of the body. This pattern has become habituated due to stress reflexes – accidents, injuries, repetitive movements or poor postural habits – so much so that this pattern has become “the new normal” for the brain. The painful psoas is the symptom; Sensory Motor Amnesia is the root cause.

The psoas is a very important stabilizer of the lower trunk and aids in smooth, efficient and coordinated walking. It coordinatesPsoasBackPull together, however, with other muscles of the trunk to move us forward in an easy, smooth gait. The psoas muscle can become tight and overly contracted as a result of habituation to any one of the Three Somatic Reflexes – the Red Light, Green Light or Trauma reflex. When our backs are overly contracted, the front of our bodies are slumped and collapsed inward, or one side of our torso tighter than the other, the psoas will work harder than necessary. Our pelvis will cease to swing freely and our gait will be labored and uneven. A chronically tight muscle that can no longer contract fully or release fully will and does contribute to chronic pain.

So what do you do about it?

In order to restore full muscle function and relieve the pain of a tight psoas you need to address the pattern of habituated muscle tension that is at the root of the problem. You must learn to release muscles of the back (that extend the spine), waist (that twist and bend us), and abdominals (that flex the spine) so that you have full, voluntary movement of the pelvis and all the muscles that control it.  This is precisely what Hanna Somatics teaches clients in both a clinical hands-on  session and when doing the Somatic Exercises.

Mike was taught to release his back muscles, which had become rigidly contracted due to years of carpentry and various construction accidents. In doing so he learned to regain balance in the center of his body. I taught him Arch and Flatten, Arch and Curl, the Back Lift , movements that helped the brain regain control of the back and front of the body. The he learned the Washrag, which released and lengthened the waist muscles for easier and more balanced twisting of the center. With the back muscles as well as the front and sides of his body a bit softer Mike could stand more easily on both legs. His walk became smooth and effortless and his pelvis moved when he walked. He experienced how his psoas wasn’t his problem. His tight back muscles were!

“How does your psoas feel now?” I asked him. “Wow, I can’t even feel it!” he replied. “I can’t wait to get Italy and start walking.”

 ***Most people benefit from a series of between four and six hands-0n sessions. The loss of voluntary muscle control takes place over time; therefore people need to take time to learn how to move well again. As I say to all my clients, “Rome wasn’t built in a day…”

Somatic Exercises Make Freedom of Movement Possible

Somatic Exercises are powerful in their ability to change what your brain can sense in your body and how it can move your muscles. What your brain cannot feel it cannot, physiologically, move nor control. Over time, due to stress adaptation, we can become tighter and more rigid – in our movement, our bodies and our minds.

Somatic Exercises can change how we live our lives, how we believe that our minds and bodies interrelate, how powerful we think we are in controlling our lives, and how responsible we should be in taking care of our total being.

~ Thomas Hanna, Ph.D., author of the book, Somatics

I recently taught three online video classes over three weeks to a client who suffered from chronic neck, shoulder, hip joint, low back pain and sense of being “twisted” in the center. She had read my book and was sure that her muscle pain was a case of Sensory Motor Amnesia rather than a chronic, unchangeable condition. I taught her seven basic Somatic Exercises and two “Standing Somatics” movements.

During our initial assessment I took several photos of her. When we assess we look for patterns of imbalance – the back overly arched, one side of the waist more “hitched up” than the other, shoulders slumped forward and chest collapsed. The photo below was taken before we started the first lesson. Note the line of her back and spine; it was being held tightly (by the brain) in an  exaggerated curve, like an archer’s bow. This Green Light Reflex posture made it look as if she had a protruding belly. Her neck was thrust forward and the weight of her body was on the front of her feet. No wonder she had neck and shoulder pain! To her this was her “normal, neutral” posture.

Profile before lesson 1

Below is the photo taken before her third lesson. She had been doing Somatic Exercises on her own at home, for only three weeks! Notice how much less arched her back; her “protruding belly” had disappeared. Her weight was more evenly distributed over her feet and she had slowly, but surely found a new, more efficient and comfortable neutral. Her uncomfortable twist had gone away as well. She even looked happier! Her biggest aha! moment had been when she noticed how she arched her back and thrust her face forward as she sat at her computer. That moment of noticing caused her to stop, self-correct and adjust and take back voluntary control of her movement and posture. The process of learning to be self-aware, self-monitoring and self-correcting is a life long process.

After 2 lesson & 3 wks of practice

So which exercises did she learn? We started where everyone should start: the beginning:

  • Arch and Flatten
  • Flower
  • Arch and Curl
  • Back Lift
  • Cross Lateral Arch and Curl
  • Side Bend (for that sense of being “twisted” and out of balance)
  • Washrag (gentle spinal twisting that lengthens the waist as you twist the whole spine)
  • Walking Exercises, Part 1 and 2 (which integrates the movement of the back, waist and front into the pattern of walking)
  • Reach To The Top Shelf
  • Standing Arch and Curl

She learned to sense the movements by doing them slowly, with awareness, rather than do them like rote exercises from the gym. The more she focused on the sensation of the movement and the slow controlled release of pandiculation, the more change and improvement she was able to make.

When we consciously and patiently turn our awareness within, to our internal sensations, we can learn to release often mysterious and long term muscle pain. The best time to start learning to move freely is right now.  Freedom of movement can enrich and improve not just your body, but you as a person.

Learn to skillfully teach Hanna Somatic Exercises in the Hanna Somatic Exercise Coach Training Level One. Join the many movement professionals who have discovered the benefits of incorporating Hanna Somatic Exercises into their primary teaching.