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TRE+Home Practice Guide

TRE® (Trauma Release Exercises) is a series of six simple exercises designed to help individuals release stress and trauma from their bodies, promoting a sense of wellbeing. The exercises include grounding, calf raises, one-legged squats, forward folds, psoas stretches, and wall sits, which activate the body's natural tremor mechanism. Practitioners are encouraged to practice these exercises at home, regulate their tremors, and find their unique 'sweet spot' for optimal results.

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54 views13 pages

TRE+Home Practice Guide

TRE® (Trauma Release Exercises) is a series of six simple exercises designed to help individuals release stress and trauma from their bodies, promoting a sense of wellbeing. The exercises include grounding, calf raises, one-legged squats, forward folds, psoas stretches, and wall sits, which activate the body's natural tremor mechanism. Practitioners are encouraged to practice these exercises at home, regulate their tremors, and find their unique 'sweet spot' for optimal results.

Uploaded by

maria7835
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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TRAUMA RELEASE EXERCISES

(TRE®)

a guide for your home practice

by Dianne Shepherd

A simple, natural way for


your body to release stress
and trauma and come into
balance.
WHAT IS TRE?
Hello, and welcome to the wonderful world of TRE®.
TRE® is a series of exercises created by trauma expert Dr.
David Bercelli that will connect you to your body's natural way
of releasing and integrating stress and trauma.
This technique is simple, effective and empowering.

The best part?


Once you master the basics, you can use it at home, on your
own, whenever you need to release stress, tension and
traumatic events from your body, so you can create a feeling of
wellbeing and safety in your system.

Below you’ll find the six simple exercises that will help you
activate your neurogenic tremor mechanism and start shaking
off your stress.

The Exercises

1. Grounding

2. Calf Raises

3. One Legged Squat

4. Forward Fold

5. Psoas Stretch

6. Wall Sit

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1. GROUNDING

This exercise stretches your ankle muscles and activates your feet.
Come to a standing position, feet planted just a bit wider than your
hips.
Shift your weight side to side coming on to the edges of your feet.
Repeat 5 times each side.

2.CALF RAISES

This activates your calf muscles.


Stand near a wall or a steady chair for support. Lift one foot off the
floor and lift and lower your standing foot’s heel. To intensify the
exercise, don’t touch the floor between reps. Keep going until you
reach a level 7 of fatigue on a scale of 1-10. 1 being no effort, 10 being
maximum effort. Repeat on other leg.

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3.ONE LEGGED SQUAT

This exercise activates your gluteal and hamstring muscles.


Option 1:
Use a wall for support and step about 1 foot away from the wall. Step
one foot back and lift that foot off the floor. Bend and extend your
standing knee, keeping the weight over the heel. Back foot never
touches the floor. Go until you reach your 7 on the scale of 1 to 10.
Repeat on other leg.
Option 2:
From a standing position, forward fold and bring your hands to the
floor. Step one foot back and lift your back foot off the floor. Bend and
extend your front knee as if doing a one legged squat. Weight stays
over front heel, back foot never touches the floor. Go until you reach
your level 7 on the scale of 1-10. Repeat on other leg.

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4.FORWARD FOLD

This exercise stretches the gluteal and hamstring muscles.


Step your feet a little wider than the width of your hips.

Keeping your knees soft, forward fold and bring your hands to the
floor. If you can’t reach the floor you can use a yoga block or sturdy
chair.

Step1:
Bring your hands under your shoulders and take 3 deep breaths in and
out of your nose.
Step 2:
Bring your hands to your left foot and repeat 3 deep breaths.
Step 3:
Bring your hands to your right foot and repeat 3 deep breaths.
Step 4:
Bring your hands back to center and if you can reach underneath you
and repeat 3 deep breaths. Slowly roll up.

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5.THE PSOAS STRETCH

The Psoas muscles hold much of our stress and trauma and are a major
focus in TRE.
This exercise stretches the psoas muscles.
Step 1:
Stand with your feet just wider than hip distance and place your hands
as if you were putting them in your back pockets. Keep your knees soft
and press your hips forward.
Take 3 deep breaths in and out through the mouth.
Step 2:
Rotate your torso slightly to the right and take 3 deep breaths in and
out through your mouth.
Step 3:
Rotate your torso slightly to the left and take 3 deep breaths in and out
through your mouth.

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6. THE WALL SIT

This exercise activates your quadricep muscles.


Step 1:
Stand about 1 foot away from the wall.
Bend your knees and slide down the wall until you feel your legs
working. Find the place on the wall where you are working at a level 6
on the scale of 1-10. Stay for 5 minutes. Using a timer is a great idea.
Step 2:
When 5 minutes is up, gently forward fold for about 1 minute.

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HOW TO STOP THE
TREMOR

Stop Positions:
Self regulation and empowerment are a big part of TRE. Once you’ve
activated your neurogenic tremor, knowing how to stop it puts you in
control of the process and creates safety. Please use these positions as
often as you need to so you can be empowered by the process.

Stop Position 1: Straighten legs, flex feet.


Stop Position 2: Lie on right or left side, fetal position.

REST POSITTIONS

Rest Positions:
After you’ve done the 6 exercises and know your stop positions, take a
rest for 1 minute.
Rest Position 1: Soles of feet together, legs relax out in butterfly
position.
Rest Position 2: Feet flat on floor, about hips distance.

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THE HIP LIFT

The Hip Lift


After your 1 minute rest, it’s time to activate your tremor. We do that
with a simple hip lift or bridge.
Option 1: Keeping the soles of your feet together, lift your hips and hold
for 1 minute.
Option 2: Keeping your feet on the floor, lift your hips and hold for 1
minute.

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FINDING YOUR
SWEET SPOT

Finding Your Tremor Sweet Spot:


After your hip lift/ bridge come back to your preferred rest position
and rest for about 1 minute. Then we will start to slightly change the
angle of your legs to find the ideal spot for you to activate your tremor.

Trust your intuition on this, the position is unique to you. Also


remember there is no right way to tremor. It may look like a shaking, a
rocking, a bouncing or you may at times want to stretch your body.
Follow that impulse as it may release you deeper into the tremor.

If you are in the butterfly position:


Slowly lift your legs 2 inches towards the centerline of your body and
hold for about 2 minutes. Then lift another 2 inches and hold for
another 2 minutes. Keep exploring until you find your sweet spot.
If you are in the feet flat position:
Slowly begin to open your legs 2 inches away from the centerline of
your body and hold for about 2
minutes. Then move another 2 inches away and hold for about 2
minutes. Keep exploring until you find your sweet spot.

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HOW LONG SHOULD I
TREMOR?
When you are new to TRE a good rule of thumb is about 10
minutes of actual tremor time.

To time your session, set a timer or create a playlist of relaxing


music that you enjoy. That being said, if you start to feel
fatigued, triggered or overwhelmed in any way, always come
into the stop position of your choice and conclude your
practice and always rest for about 5 minutes after doing TRE.

Over time you will get more comfortable with your tremor
mechanism and may want to do an extended practice if that
feels safe and right.

I recommend tremoring for about 10 minutes, then stop the


tremor and rest for about 5 minutes and see if you’d like to
tremor some more.

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HOW OFTEN SHOULD I
TREMOR?

When you are new to TRE I recommend practicing 3 times per


week maximum.

Once you feel comfortable with that, you may want to practice
more often. Or you may find that once or twice a week is best
for you.

Remember that in TRE less is more and that tuning into your
body and creating safety are the key goals. Go slow and steady,
and explore what’s right for you. That’s how you’ll reap the most
benefit.

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Thank You...
I'm so thrilled you're here!
Feel free to reach out to me via email at
[email protected] with any questions!
I'd love to hear from you!

O,
XOX
Dianne

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