Trauma release exercises

Humans and animals have the same reactions to a traumatic event: fight, flight or freeze. After the traumatic event animals will shake violently to release the trauma from their bodies. Unfortunately we have forgotten this ability and most of the times the traumatic memory is stored in our brains and in our bodies at a cellular level and causes all types of problems.

TRE are simple exercises designed to invoke neurogenic tremors as a way to release  deep chronic muscular tension held within the body. The main muscle that we focus on is psoas which is the gravitational center of the body.

In the first few exercises we stretch hip and leg muscles then while lying down on the back, with feet together and legs apart, most of the shaking will take place.

Exercise 1

Stand with your feet hips-width apart. Roll your feet onto the outer edge of one foot and inner edge of the other foot. Put all your weight equally on both feet. Then role your feet to the other side. Repeat x10 on each side.

Exercise 2

Stand with one foot forward, put your full weight on that foot, using the foot behind for balance. Rise up on your toe, let your back foot leave the ground. Stand on your toe for a few minutes ( you can hold on to something for balance). Repeat x10 on each foot.

Exercise 3

Stand on one foot, bend the other knee behind you in the air. Put both hands down on the ground, on either side of the foot for balance. Bend and straighten the leg that you are standing on. Repeat x10 on both legs.

Exercise 4

Stretch your feet wide apart. Put your fists on the small of your back. Bend knees, push your pelvis forward and lean your head back and breathe. Repeat x3 times

Straighten up then turn and look as far as you can over your shoulder and breathe (legs still apart, hands still on back). Change and look over the other shoulder. Repeat x3 for each side.

Exercise 5

Legs wide apart bend forwards, stretch your arms out with your fingers touching the floor. Bend one knee and walk your hands to that foot and breathe. Bend other knee and do the same. Repeat x3 for each foot.

Exercise 6

Shake body out. Stand with your back against the wall, feet apart and bend your knees- you should be able to see your toes. Rest your hands against your sides. 5 minutes.

Exercise 7

Lie on the floor, push the soles of your feet together, legs apart. Left pelvis about 2cm off the ground and hold. 5 minutes or for as long as you can make it without pain.

Drop pelvis, with soles of your feet touching lift knees 5cm off the ground for 5 minutes, then 10cm for 5 minutes and finally 15cm for 5 minutes.Rest.

The tremors varies from person to person. You may feel furious trembling or barely feel a thing. The more you do it the more the trembling will spread starting in your legs and hips, moving to your stomach, then chest and head. To see any difference you may do the exercises every day for ten days.

Originally TRE were developed by Dr Berceli for PTSD, he found that it could be used as a relief from every day stresses and anxiety. It has been particularly helpful to people with depression.

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