Soma System very graciously provided me with their Full Body Complete Soma System Package, and I have really enjoyed testing each of their items!! I think that we, as pole dancers (and aerialists) are pretty used to being sore: whether it is the latest bruise or burn, or our knotted shoulders and tight hamstrings, we are almost all in some state of physical disrepair. And that totally impacts your ability to perform at your best level!
You can read a little more about Soma System’s philosophy here: http://somasystem.com/our-philosophy/ The great thing about Soma System’s tools are that they allow you to work on your body at home. Through using their products, with their guidelines, you can begin to work out the knots that are robbing you of your full strength and ability. I would LOVE to get the chance to take a workshop in person, but Soma has some really helpful videos on YouTube, as well as great written tutorials on their website. Below is a breakdown of each of their tools and how they can work for pole dancers!
The Roller Squad:
The Roller Squad is this mitt-like tool that is used for massaging tension out of areas like your pecs, quads, soles of the feet, trapezoids, calves, and more! The tool fits well across the palm of your hand – the silver balls face outward and are used as the massage points. They roll as you move the tool around!
I used this on the tops of my shoulders to help work out the super stubborn knots that I have in that in my trapezoids, and I have also used it on my forearms to loosen them when they start to feel locked up. It’s a nice feeling to rub it in long strokes, like down your arm, and if you put pressure behind it, you can really feel it in your knots! The plastic holders for the metal balls can be a bit scratchy on the skin sometimes, so I would recommend either not pressing too hard as you make your strokes, or wearing clothing that covers the area when you do the massage.
You can find some excellent exercises for this tool here:
Oh, my. I LOVE the Double-Track Roller This bad boy is soft on the outside, firm on the inside, and makes a great tool to work on the muscles on either side of your spine! My boyfriend and I have used it to help massage each other when we’re both feeling achy, and it’s his favorite! This is a great one to use on your own, too – you can lay on the tool and move around to manipulate it into the right areas. I love it to help release my entire back.
Soma System has some great exercises in their written tutorial section, with options for your neck, back, forearms, and even legs! You can view those here:
You can also check out their helpful video, too, which shows some exercises being done through a glass surface – it allows you to see how the tool works on the specific areas:
(note: the tool in the video may be an older version – the one that I have is entirely coated in the orange foam)
The Big Orange is an ideal transition tool between softer massage options and firmer options. It’s inflated, so it has some give to it, and it’s larger than the other items. You can use it on hips, feet, shoulders, pecs, etc. I find it easier to use on my own, i.e. trapping it between the floor and my body, than to use with a partner, but that’s me.
Here’s a quick little video on one of the uses – the technique shown can be applied to other areas of the body, too:
And, here’s another video, which has a series of exercises (featuring some assistance from a yoga block – or maybe it’s a brick, I can’t tell): http://www.youtube.com/watch?v=j04GooBG-ik
This is one of those tools that can hit some of the most neglected areas for pole dancers: hips and hip flexors! Sure, we work to strengthen them, but how the heck do you STRETCH them?? There are some great examples of exercises on the Soma System website:
Myofascial Five Pack:
Oooooh these make me squeal! The Myofascial Five Pack is made up of five plastic balls in different sizes, which allow you to really pinpoint areas of need. Holy crap, do they work! I use them to work out stubborn knots, and while they generally elicit terrible noises from me, they do help! My boyfriend has used them on me, when I ask for his help on working out knots, and it’s sweet, sweet torture. You can also use these on your own, obviously.
The largest ball has more give to it, but the smaller ones are all harder and provide more focused pressure. They’re amazing for addressing deep tension in a variety of areas. There are some diverse exercises on Soma System’s website, including a rotator cuff massage!! You know that’s perfect for pole and aerial!
Soma Foam Support:
The Soma Foam Support is a small foam roller, about a foot long and 4 inches in diameter. It’s used as support while working with other tools, but you can use it as a traditional foam roller, too. It’s just not as large as most rollers (but, hey, that’s great for travel!!). Like all foam rollers, it can help you to stretch and increase mobility, which is WONDERFUL for pole dancers and aerialists! Foam rollers can open up your quads like nothing else, for example! I love it for that.
Here are a handful of exercises for the Soma Foam Support (of the foam roller variety):
The Focus Roller is a nifty tool that helps to pinpoint areas in need of release. I found it easiest to use with my boyfriend – he would use it to apply focused pressure along my back and neck, but they recommend using it on the chest, too! Unfortunately, there are no videos or tutorials yet for this tool.
The Spiky Life Mat:
Okay, so this one is unusual and intense! The Spiky Life Mat is pretty much what it sounds like: a mat covered in tiny, spiky points (over 6,000 of them!) – I wasn’t sure what to think of this, especially when it came to how to use it – there aren’t any clear tutorials available online, but the Soma System store explains that it’s to help release tension in the areas where your body is in contact with the mat. You can lay on it in different positions and allow the points to work their magic. In my tests, I wasn’t quite sure how it was working for me, but it seems to increase blood flow to the areas in contact with the spikes – or maybe it’s simply increasing energy flow in the area! Here are a couple more sample photos, as examples of positions you can take with it:
Spiky Life Belt:
This is a smaller version of the mat above. The Spiky Life Belt is used like the mat, but on smaller areas of the body. You can also use it in conjunction with other Soma tools, like the Soma Foam Support. Again, for me, it seemed to increase a flow of something to the areas it touched – whether it was blood or energy, I am not sure, but the spikes can be a bit startling at first – you just have to go with it.
While there are no written tutorials on this tool, there IS a video!
You can pair this with the Soma Foam Support for a number of exercises, including a great one for your lower back!
In addition to selling tools individually, Soma System also offers kits and packages, if you prefer to purchase more than one item! Here’s a breakdown of each option:
Roll & Go:
Roll & Go is Soma’s smallest kit, with just two items. According to their website, it was originally designed for tennis players – and you know that’ll translate well to pole dancers, with all of those sore forearms! It pairs the Roller Squad and the larger, squashier ball from the Myofascial Five Pack, into a combination that can help you restore circulation and release your tight areas (respectively). There is no exact tutorial on how to use the kit together, but by checking out the earlier, individual tutorials, you can work some stuff out! And, the website lists some info on the shopping page for the kit!
The Basic Soma System Package:
This is an excellent option for people who want to invest, but may not be able to afford the full package! The Basic Soma System Package includes the Big Orange, the Roller Squad, the Soma Foam Support, the Myofascial Five Pack, and TWO of the Double-Track rollers. It’s recommended for all levels, and specifically for athletes (or anyone stuck in an office).
Full Body Complete Soma System Package:
The Full Body Complete Soma System Package is the comprehensive package of ALL of Soma’s tools! If you’re super into the system and have the cash, it’s totally worth it! It contains 10 of their tools: the Spiky Life Mat, the Spiky Life Belt, the Focus Roller, the Big Orange, the Roller Squad, the Soma Foam Support, the Myofascial Five Pack, and TWO of the Double-Track rollers. Mine came packaged in a cute little orange duffle bag, too! Makes for very easy transportation of everything!
Office Worker Sequence Tutorials
In addition to the tutorials on the Soma System website (which I liked in the relevant tool breakdowns), they also recently posted this great set of exercises specifically for office workers! It gives 11 tutorials, utilizing different tools, with office workers in mind, but you could easily use them at home, too!
There are also two videos on their YouTube channel, which breakdown the tutorials for the Office Worker sequences – the first is almost 15 minutes, and the second is around 5 minutes:
In summary, I think Soma System is a great set of tools for pole dancers and aerialists dedicated to doing self-body work. With regular practice, you can really work out the knots, increase energy, strength, and circulation to promote healing! I have found their tools to be really helpful, and I think that if I were more disciplined about using them every day (or after every class), I would have remarkable results. At the moment, I’ve been using them when I feel like I need them, but I think my results would improve if I create a regular routine with them (this is something I need to do in a lot of areas, not just with these tools). I also like that the items are mostly pretty easy to transport on their own – makes them great for those of us who travel! I’m excited to see Soma System add more tutorials, especially video lessons, online, too.
As I said at the beginning of my review, I also would REALLY love to take their workshops – I feel like it’d give me a better sense of how to do each exercise and get the most out of them. So, pole studios in SoCal: please bring them in for a workshop! If anyone attends their Pole Expo workshops, please let me know your thoughts!
A while back, I came across a company called Soma System via Facebook – I think Marlo Fisken posted about them on her fan page? – and I was really intrigued by what they offer. It seems like an incredible practice for pole dancers looking to do body work! What is Soma System, you ask? It’s a holistic bodywork practice that you can do on your own, which allows you to blend massage techniques and meditation in order to release tense muscles and minds (among other things):
Now, I am all about finding new ways to not have shoulder tension, so I was really interested when I started poking around their website. A while back, I purchased a Trigger Point Massage ball, which I use occasionally – while it’s easy to use, and it does help me to work out terrible knots in my shoulders/back, it’s not a comprehensive self-massage option. I find it difficult to use on anything other than my back, and while Trigger Point does sell a couple of other tools, they don’t have a the selection that Soma System offers.
With Soma System, you may purchase individual items, but they also offer packages, which I love. And which I drool over every time I see them pop up in my Facebook feed! I get caught up in fantasizing about how I could be so loose and bendy if I used their system regularly. 🙂
Looks fun, right?!
So, how does it all work? I grabbed this handy-dandy screenshot from their website:
Sounds incredible, yes?!
On their website, you can also find info on how to use their products, which is SO helpful. You can choose the product you wish to learn about and view PDFs containing descriptions of exercises you can do with each tool. I think this is great, as it allows you to really learn and be able to use the products at home, instead of struggling through by guessing.
Soma System has been doing workshops on the East Coast for a while – they even offer teacher training! I was invited to attend a workshop by Roman, the Founder & Master Instructor of Soma System, but being in LA, I couldn’t make it to a workshop based back east. I did ask if they ever come to the west coast, though, and Roman told me that they’ll be at Pole Expo 2013!!!
Which means, YOU ALL HAVE TO GO AND TAKE THEIR WORKSHOPS. I currently do not have plans to attend Pole Expo – we were hoping to go with Poleitical Clothing, since we have some new items, but it looks highly unlikely we’ll make it this year – which means I won’t be able to do the Soma System workshops. BUT, I WANT TO KNOW ALL ABOUT THEM!!!
The Soma System Workshops at Pole Expo are offered at these times:
- Friday, Sept. 6th from 10:35-11:15AM
- Saturday, Sept. 7th from 10:30-11:15AM
- Sunday, Sept. 8the from 10:15-11AM
You can find more info here: http://poleexpo.com/palms-ballroom.html#.UfVggW0k_px
The best part? ALL WORKSHOPS IN THE BALLROOM ARE FREE WITH YOUR EXPO PASS!!!!! This means you have no excuse to not try one of their three workshops over the weekend!
Soma System is looking to expand their workshops across the West Coast, so if you are interested and you think your studio might want to host an event, contact them! I’m hoping they’ll be in LA sometime soon!!! *UPDATE* Here’s a little interview, talking more about what to expect from a workshop: