Somatic Movement Investments

Movements can be low-impact, trauma-informed, and adaptable to individual comfort levels, inviting the body into a state of safety and self-connection. As we develop depth of practice it will be important to change up routines and try new things. This is a menu of opportunities.

Here are examples of low-impact Somatic Movement Investments for intentional practices that help reconnect the mind and body, support emotional regulation, and invite a sense of presence, calm, or safety:

1. Grounding feet – Gently press your feet into the floor to feel supported.

2. Shoulder rolls – Slowly rotate your shoulders forward and back to release tension.

3. Spinal sways – Shift your weight side to side or gently twist to awaken your spine.

4. Neck release – Tilt your head gently side to side, pausing where tension lives.

5. Breath-led movement – Inhale as you reach or open, exhale as you fold or settle.

6. Hand tracing – Slowly trace one hand with the other, paying attention to sensation.

7. Body tapping – Lightly tap your arms, legs, and chest to reawaken awareness.

8. Microstretches – Explore small, mindful stretches that feel nourishing, not forceful.

9. Pelvic rocking – Seated or standing, gently rock your pelvis to soften your lower back.

10. Eye movement – Look gently side to side to help calm your nervous system.

When advanced access to the privilege of mobility there are several additional options. In addition to trauma-informed yoga and Reiki, other powerful practices that can support the release of trapped emotions and promote somatic healing include:

1. Somatic Experiencing (SE) – A body-centered therapy that helps release stored trauma through gentle awareness and movement.

2. TRE® (Tension & Trauma Releasing Exercises) – A series of movements designed to activate the body’s natural tremor mechanism to discharge deep muscular patterns of stress.

3. Qi Gong – A mindful movement practice from Chinese medicine that combines gentle motion, breath, and intention to balance energy and release blockages.

4. Dance/Movement Therapy – Uses expressive movement as a therapeutic process to help individuals process emotions and experiences.

5. Feldenkrais Method – A neuromuscular re-education technique that uses subtle movements and awareness to improve emotional and physical patterns.

6. Alexander Technique – Helps release habitual tension and develop ease in movement, often supporting emotional clarity and body awareness.

7. Breathwork – Conscious, rhythmic breathing practices that can activate emotional release and nervous system regulation.

8. Ecstatic Dance – Free-form movement in a safe, non-judgmental space to help release emotional blocks and reconnect with joy.

9. Craniosacral Therapy – A gentle, hands-on practice that works with the craniosacral system to release tension and emotional holding patterns.

We encourage you to be curious and vulnerable with yourself to experience trusting your mind body connection. If you do not currently have a CARE Partner to explore your experiences with, email us to get started at info@growURpotential.org.