Table Of ContentMove
Without
Pain
Martha Peterson
Photographs by Natalie Galante
STERLING and the distinctive Sterling logo are registered trademarks of
Sterling Publishing Co., Inc.
© 2011 by Martha Peterson
llustrations © 2011 by Natalie Galante
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or
transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise,
without prior written permission from the publisher.
ISBN 978-1-4027-7459-1 (paperback)
ISBN 978-1-4027-9087-4 (ebook)
Book design and layout: tabula rasa graphic design
For information about custom editions, special sales, and premium and corporate purchases, please contact
Sterling Special Sales at 800-805-5489 or [email protected].
2 4 6 8 10 9 7 5 3 1
www.sterlingpublishing.com
Medical disclaimer: Information contained in this book is intended as an educational aid only. It is not
intended as medical advice, nor does it replace the need for services provided by medical professionals. The
reader is encouraged to consult a physician before beginning any new regimen of movement. The author
and publisher expressly disclaim any responsibility for any unforeseen circumstances resulting from the use
of any information or instruction contained in this book.
To Thomas Hanna,
whose insights have changed my life
Contents
Acknowledgments
Part I: Preparing to Move Without Pain
The “Mystery” of Muscular Pain
Somatic Education
Sensory Motor Amnesia
The Role of the Brain
Is It All in Your Head?
The Three Reflexes
The Myth of Aging
Movement Is Life
Stretching Doesn’t Work
Pandiculation
A Word About Core Strengthening
Make It Fun!
As You Begin
Part II: The Movements
How to Use This Book
From Core to Periphery
The Gift of Awareness
How to Get the Most Out of the Movements
1. Sensing
2. Arch and Flatten
3. Arch and Curl
4. Back Lift
5. Diagonal Arch and Curl
6. The Flower
7. Side Bend
8. The Propeller
9. The Washrag
10. Hip Hikes
11. Human X
12. Inversion and Eversion of the Feet
13. Skiing
14. Steeple Twist
15. Seated Twist
16. Walking Lessons
17. Walking Lessons Part 2
18. Seated Mirror Study
19. Side Bend Mirror Study
20. Posture Pillow
21. The Shrug
Standing Somatics
22. Reach Up to the Top Shelf
23. Diagonal Reach
24. Reach Across
25. Hip and Shoulder Rolls
26. Hip Rocking
27. Getting to Know Your Feet
28. Touch Your Toes
Part III: Taking the Next Steps
More About Hanna Somatics
One-on-One Work
Afterthoughts
Sample Routines for Your Daily Somatics Practice
Resources
About the Author
Acknowledgments
Awareness isn’t something that happens in a vacuum. Self-awareness teaches us
how to navigate life, overcome adversity, and move to the next step—if we pay
attention, that is. We develop self-awareness through our interactions with
others, which also hopefully sheds light on our motivation, our core values, and
what really matters to us. We often achieve our goals only because the people
who care about us nudge us, push us, and even annoy us to such an extent that
we finally take action. I am deeply grateful to many people for having been such
a catalyst for me.
I could not have written this book without the support of my special friends—
those who could have given me twenty reasons why I shouldn’t write a book but
didn’t. Instead, they stood by to help in any way they could. Thanks to them all,
including Ed Myers, who jump-started this project and listened with enthusiasm
as I, a nonwriter, explained my idea for this book. His generosity in sharing his
knowledge took the fear and angst out of the entire process.
Thanks also to my teachers Marilyn Warnock and Karen Hewitt, who taught
me everything they learned from Thomas Hanna, holding nothing back. They
helped me to become the practitioner that I am today. Thanks to Ed Barrera, who
worked with my sister many years ago. Had it not been for his excellent work, I
might never have been exposed to the work of Thomas Hanna when I needed it
most. Chris Lowndes helped improve this book with his careful reading of my
first draft and his constant reminder to “keep it simple, stupid!” He’s always
there with humor, to challenge my brain with new ideas and new ways of
thinking, moving, and creating. Thank you to Frank Forencich for his insights
into how to be primal, practical, and playful. Thank you to my mother, Meg
Peterson, whose example keeps me on my toes and inspires me to never stop
moving.
Many thanks to those at Sterling Publishing who made it all happen, including
Jennifer Williams and Michael Fragnito—what a nice bunch of people! Thank
you to Edward Ash-Milby of Barnes & Noble, and to Barbara Clark for her
manuscript editing.
Finally, thank you to members of my tribe: Louise Vitello, for her enthusiastic
support of somatics; Cheryl Galante, for keeping me thinking big; Carrie Day,
for teaching this important work; my sister, Cary Peterson, for having told me
about Hanna Somatics many years ago; Natalie Galante, for her photography;
and my husband, Gary Shippy, who gave me a shot in the arm and some
excellent feedback when I most needed it. Thank you all.
Description:Unlearn the psychic and physical responses to stress that cause discomfort--in less than 15 minutes a day! These easy movements will relax and release chronically tight muscles, resulting in a more efficient, coordinated, and pain-free body. This gentle workout can be done anywhere, anytime, at any
