Somatic Stretches for Interoception Issues

Stretches for when you don’t know what the f*ck you need

Now that I am finally emerging from burnout, I have the energy to share some of the things that helped me while I was deep in it. The reality is so many of us spend the bulk of our time in our heads, and dynamic stretching is an incredible way to help get our blood flowing and tap into our bodies.

I’ve listed some physical and emotional sensations that may correlate to these stretches; play around to see what works for you.

Psst: dynamic stretching is especially good if you’re hypermobile. The best way to help tighten connective tissue is by strengthening through elongated force… which is basically dynamic stretching and bodyweight movement.

I’ve included a video with visuals of the 6 different stretches with full descriptions below.

As always, one of the most important things is to breathe properly, inhaling the belly out and letting it fall on the exhale.

Let me know if these were helpful and/or if you’d like to see more like this.

Stay regulated,

Shauna

The Stretches

1) Knees to chest

Physical

cramps

low back pain

tight chest/neck

cold/shaky/anxious

short/shallow breathing

Emotional

vulnerable/exposed

sadness/despair

lonely/isolated

grief-stricken

heart-broken

exhale, engaging the core, and curl in like a potato bug hugging your knees; inhale relax. repeat a few times. pro tip: add some stimulating music for added effect

2) Childs Pose Decompression

Physical

tight/sore:

neck

chest/breathing

shoulders

mid-back

low back

hips and/or

inner thighs

Emotional

untethered

disconnected

overburdened

overstimulated

invisible

frozen

embarrassed

ashamed

Gently pull against the bed to create space betwen the shoulders and ears, and push into the hips by tilting the pelvis toward the ceiling as you exhale, release on the inhale. pro tip: imagine a bit more weight lifting from your body each time you release on the inhale. repeat as much as feels good

3) Spinal twist (and shout)

Physical

sore jaw

crunchy neck

tight chest

boulder shoulders

achy low back

stiff hips & legs

Emotional

stagnant/stuck

hyper-focused

anxious

grief/distress

overwhelmed

empathetic fatigue

As you exhale, gently pull the legs in the opposite direction the upper body while keeping the shoulders on the bed, and let out whatever noise feels natural as you twist; inhale release the pull; repeat a few times. notes: put a pillow under the knee for hip comfort and grip clothing or use a strap to help with the pulling; position legs in any way that’s comfortable.

4) Leg hang

Physical

BFRBs

boulder shoulders

sore mid-back

wonky knees

tight hips

clickity ankles

Emotional

irritation

rumination

volatility

exasperation

overburdened

mistreated

Gently rock the hanging leg back and forth; you should feel a stretch in the front of that hip bc pssst this is a psoas stretch too. Keep opposite leg on bed in whatever position is comfortable. Pro tip: ball up the fist and lightly pound the bed alternating with the leg rocking for some bilateral stimulation.

5) The opener

Physical

headache

concrete neck

shoulder blade knots

short breaths

tingly arms

Emotional

repression

invalidation

shame

self-loathing

sensory overwhelm

Slowly inhale the arms overhead keeping the shoulders away from the ears and shoulder blades in contact with the bed; slowly exhale the arms down. Only go as far as comfortable both directions. Try to keep arms straight up. Pro tip: imagine feeling a little more pressure lift from your chest each time you exhale your arms down.

6) Bed Angels

Physical

clenched jaw/sore teeth

sore throat/neck muscles

boulder shoulders

curled chest

full body crunch wrap

Emotional

happy/excited

shame/guilt

waiting mode

restrained/stifled

loss of autonomy

This one is all about freedom so there aren’t many instructions other than staying within your range of motion, so maybe don’t get too overzealous if you’re hyper-mobile. Pro tip: add any form of vocalization or jaw stretching. you may prefer this without the friction of clothing if you’re comfortable/safe/able to do so (good for shame ❤️‍🩹)