Understanding the Interconnectedness of Movement: A Somatic Approach to Relieving Shoulder, Arm, Elbow, and Hand Pain

June 17, 2024 ◊ By Jane Kluttz ◊ Awareness

As a Somatic Educator, I’ve had the privilege of guiding countless individuals towards achieving better balance and movement in their daily lives. One of the most common complaints I encounter is pain in the shoulder, arm, elbow, and hand. While there can be numerous causes for such discomfort, a significant factor often overlooked is the way our functional movements can become too independent, neglecting the interconnectedness of our body parts.

Our bodies are wonderfully complex systems where every part is designed to support and enhance the functionality of the whole. This is particularly true for the upper extremities. The fingers, palm, wrist, elbow, upper arm, shoulder joint, shoulder blade, collar bone, sternum, ribs, and spine are not just isolated entities but are intricately linked, working in harmony to facilitate fluid, pain-free movement.

The Problem with Isolation

When we experience pain in areas such as the shoulder or elbow, it’s easy to focus solely on the affected area. This isolationist approach can lead to a cycle of treatments and exercises that don’t address the root cause of the discomfort. Often, the issue lies not in the specific area of pain but in the way we use our entire body.

For example, if you’ve ever experienced shoulder pain, you might have noticed how you unconsciously limit the movement of your shoulder blade or restrict the rotation of your upper spine. These compensatory behaviors can lead to further issues, as other parts of the body are forced to take on more load or move in unnatural ways to accommodate the limitations. This can result in overuse injuries, chronic pain, and decreased functionality.

The Beauty of Integrated Movement

Integrated movement is the key to maintaining healthy, pain-free function in our upper extremities. This means recognizing and utilizing the natural connections between different parts of our body.

For instance, a movement that starts in the hand should flow through the wrist, translate through the elbow, extend up the arm, and involve the shoulder and upper body.

When these connections are maintained and honored, our movements become more efficient and less prone to causing strain and injury. Here are some ways to foster this integrated approach:

  1. Awareness: The first step is becoming aware of how you use your body. When you are reaching up to, let's say, put a dish in the cabinet, does your torso (aka ribs, sternum and thoracic spine) move as well? Are you utilizing your feet on the ground to stabilize this movement?
  2. Mindful Practice: Engage in activities that promote whole-body awareness and integrated movement. Practices such as Tai Chi, yoga, and Awareness Through Movement® classes can be incredibly beneficial. These disciplines encourage you to move with awareness and help you understand the interconnectedness of your body.
  3. Functional Movement: Incorporate functional movement patterns into your daily routine. These are movements that mimic everyday actions and require the coordination of multiple body parts. As we discussed above, reaching for an object on a high shelf involves not just your arm and shoulder, but your spine, ribs, and even your legs.
  4. Professional Guidance: Working with a Somatic Educator or a movement specialist can provide personalized insights into your movement patterns. They can offer tailored exercises and techniques to help you re-establish the natural connections in your body.

Practical Exercises for Integrated Movement

Here are a few simple exercises to help you start exploring and improving the integration of your upper body movements:

  1. Shoulder Blade Circles: Stand or sit comfortably and gently move your shoulder blades in small circles. Focus on the smoothness of the movement and how it affects your shoulders, arms, and even your spine.
  2. Arm Sweeps: Stand with your feet hip-width apart. Slowly sweep one arm across your body, allowing your torso and spine to follow the movement. Notice how your ribs and hips naturally want to join in. Repeat on the other side.
  3. Hand to Shoulder Blade Connection: Place one hand on the opposite shoulder blade. Slowly move your arm and feel how the movement affects your shoulder blade and spine. This helps reinforce the connection between your hand, arm, and upper body.


Embracing the interconnectedness of our body parts and promoting integrated movement can significantly alleviate pain and enhance functionality in our upper extremities. By shifting our focus from isolated treatment to holistic movement practices, we not only address the root causes of discomfort but also foster a greater sense of balance and well-being in our daily lives.

As a Somatic Educator, my goal is to help you rediscover the natural harmony within your body. By understanding and honoring the intricate connections between your fingers, palm, wrist, elbow, upper arm, shoulder joint, shoulder blade, collar bone, sternum, ribs, and spine, you can achieve the dream of fluid, pain-free movement. Let’s journey together towards a more balanced, integrated, and vibrant way of living.

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