Motherhood is rewarding, but it can also be physically demanding and emotionally overwhelming. From carrying little ones to juggling endless to-do lists, moms often hold tension in their bodies without even realizing it. Somatic practices—gentle, mindful movements that reconnect the mind and body—offer a way to release all that stress, improve flexibility, and promote emotional balance. The best part? You don’t need fancy equipment or a gym membership to get started. Here are some simple somatic exercises that moms can try right at home to restore calm and energy.
Why Somatic Exercises Are Perfect for Moms
Somatic work focuses on sensing and moving your body with awareness, which helps release deeply held muscle tension and retrains the nervous system to relax. For moms who frequently experience chronic shoulder or lower-back tightness, these exercises provide both physical relief and mental clarity. A few minutes of daily practice can lead to improved posture, better sleep, and a stronger sense of inner balance—benefits that every busy parent can appreciate.
Read more: How to Lose Breast Fat and Avoid Sagging? The Best Exercises and Bras
When to Seek Extra Support
While these exercises can be practised independently, some moms may benefit from professional guidance, especially if they’re recovering from childbirth, dealing with chronic pain, or processing emotional stress. Skilled somatic therapists can tailor sessions to individual needs, helping mothers release deep physical tension, process stored emotions, and build long-term resilience.
1. Gentle Pelvic Tilts for Lower-Back Relief
Long days of lifting children, bending over cribs, or sitting during feeds can strain the lower back and leave you with aches and pains. Pelvic tilts help reset the spine and core.
- Lie on your back with your knees bent and feet flat on the floor.
- Inhale as you arch your lower back slightly.
- Exhale as you gently press your lower back into the floor, engaging your abdominal muscles.
- Repeat 8–10 times, focusing on smooth, mindful movement.
This simple exercise encourages awareness of the pelvis and strengthens the deep core muscles that support everyday activities.
2. Shoulder Release with Breath Awareness
Many moms unconsciously hunch their shoulders when carrying a baby or pushing a stroller. Hunching shoulders can also happen during stressful periods. This exercise helps melt away tension.
- Sit or stand comfortably.
- Inhale and slowly lift your shoulders toward your ears.
- Exhale and roll them back and down, imagining the stress sliding off your body.
- Continue for a minute, matching movement to your breathing.
Adding gentle neck stretches afterward can further ease stiffness.
3. Cat-Cow Stretch for Flexibility and Calm
Borrowed from yoga but used in somatic practices for spinal mobility, this movement connects breathing and body.
- Start on all fours, with your hands under shoulders and knees under your hips.
- Inhale as you arch your back, lifting your head and tailbone (cow).
- Exhale as you round your spine and tuck in your chin (cat).
- Repeat for ten slow, fluid cycles.
This sequence releases tension through the spine and promotes a sense of grounded calm.
4. Body Scan for Full-Body Awareness
Sometimes the most powerful somatic exercise is simply noticing sensations.
- Lie down in a comfortable position.
- Starting at the toes, bring your attention slowly up through the body, observing sensations without judgment.
- Pause wherever you feel tightness or warmth, and breathe gently into that area.
Even five minutes can reset your nervous system and help you reconnect with yourself.
5. Seated Hip Circles for Pelvic Mobility
Pregnancy and childcare can leave the hips tight and achy.
- Sit on a firm chair with your feet flat on the floor.
- Gently rotate your hips in small circles, first clockwise, then counter-clockwise.
- Keep the motion slow and controlled, focusing on how the muscles feel as you move.
This loosens the hips and improves circulation, offering relief after a long day.
6. Wall Roll-Downs for Spinal Decompression
This gentle exercise lengthens the spine and releases back tension, perfect after a day of lifting or carrying children.
- Stand with your back against a wall and your feet a few inches forward.
- Slowly roll your head, neck, and spine down toward the floor, letting each vertebra peel away from the wall.
- Pause when you reach a comfortable forward bend, then roll back up with awareness.
Repeat three to five times, breathing deeply to encourage relaxation.
7. Diaphragmatic Breathing for Stress Relief
Deep breathing resets the nervous system and supports core strength.
- Sit or lie down comfortably, placing one hand on your chest and one on your belly.
- Inhale through your nose, feeling your belly rise while your chest remains still.
- Exhale slowly through your mouth, letting your belly fall.
Practise for three to five minutes to calm the mind and relieve tension.
8. Side-Lying Leg Sweeps for Hip and Core Activation
This exercise strengthens the hips and core while promoting smooth, controlled movement.
- Lie on one side with your knees slightly bent and head supported.
- Slowly sweep your top leg forward and back, keeping the motion small and fluid.
- Switch sides after ten sweeps. Focus on sensing the muscles working rather than forcing the movement.
9. Standing Spine Twist for Mid-Back Release
Twisting motions gently massage the spine and improve circulation, easing tension from hours of bending or carrying.
- Stand with your feet hip-width apart and knees slightly bent.
- Allow your arms to hang loosely at your sides.
- Gently twist your torso left and right, letting your arms swing naturally.
- Keep the motion soft and rhythmical for one to two minutes, breathing steadily.
This exercise refreshes the mid-back and helps you feel more energized.
Bringing It All Together
Somatic exercises are about more than stretching; they’re about tuning in to your body’s wisdom. For moms, even a few minutes of mindful movement can bring profound relief and restore a sense of calm amidst the chaos of family life. Start with one or two of these practices each day, listen to what your body tells you, and celebrate small moments of connection. Over time, these gentle exercises can help you feel more present, energized, and at home in your own skin; exactly the kind of care every mother deserves.
