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Are you in stress and tension and looking for some tension-release exercises? You can do several tension-release exercises by staying in your comfort zone. The special attention lies in shaking your body to release tension.
The main working efficiency of tension release exercises is to relax your muscles by reducing stress and tension. This article will help you get a brief knowledge of tension release exercises.
1. A Little about Tension Release Exercises
Tension and trauma release exercises (TRE) are one of the most followed exercise routines these days. The simplicity and comfort level of tension and trauma release exercises make them more favorable for people of all ages.
The main focus of tension and trauma release exercises should be to activate the natural tremoring reflex for tension release. Generally, once the tremoring starts, it will run from the legs toward the spine.
Don’t worry if the tremoring becomes a little extra or vigorous as it is not difficult to control the tremoring to get it back to constant.
Once you complete tension release exercises, it is pivotal to lie on the mat to relax your body and provide a good amount of rest. You should practice tension and trauma release exercise sessions that last up to 15 minutes thrice a week for better results.
2. All the Tension Release Exercises
Seven exercises make TRE. You could modify all these tension-release exercises according to any medical health problems or injury. These are:
2.1. Ankle Stretch
- First, take a standing position on the mat, rolling the sides of your feet, and then stretch your ankles.
- Do this rhythm ankle stretch 7-8 times. Then after you stop, shake your legs slowly with a normal force.
2.2. Heel Lift
- Start by stepping your right foot in the backward direction, putting the weight on your front foot.
- Your back foot would hold the balance and then slightly lift your front heel off the ground.
- Then repeat this seven times. Make an exertion scale from zero to seven till your calves muscles get tired, then stop lifting your heel.
- Then shake your legs slowly and then repeat the same steps for another side as well.
2.3. Working Thigh, Upper Legs, and Hips
- Place your right leg in the back and lengthen your leg forward. In this position, your leg left would be more tired and exhausted. Put your hips back as if you are sitting in a chair.
- Then slowly put the weight on your hips bend a little and then come up. Make sure your knees are not coming over the toes while you bend your hips and knees at the same time.
- The position should be like you are sitting on a chair and getting up. Here make it like half sitting on the chair position.
- Then repeat position for seven-time still getting your left leg tired. Then shake your legs and go for the other side of the body in the same pose.
2.4. Stretching Your Inner Legs, Hips, and Back
- Take your feet wide from each other. Take a width in which you are comfortable, and don’t overstretch.
- Once you are balancing your feet, bend your knees forward and fold your hands towards the direction of the ground.
- Holding that position, take three breaths properly. Then walk your hands towards your right leg and take three more breaths holding your right leg.
- Make sure you relax your neck while taking a breath. Then walk towards your left leg and do the same.
- Then take your hands back to the center and take three deep breaths. You could also choose to reach your hands through your legs.
- Then get back to the normal position shake your feet and relax.
2.5. Opening and Stretching the Front of Your Body
- Place your hands either on both sides of your hips or your lower back wherever you are comfortable.
- Then slightly bend your knees in the forward direction. It would help if you looked up or down, whichever is possible while doing this bending position.
- While you bow your back bending forward, take three deep breaths and hold the position.
- Move your hips forward and then rotate your spine, turning right and then left. While rotating your spine, you should look towards your elbow and take three breaths.
- Then get back to your normal position and shake your body and legs a little bit.
2.6. Wall Sit
- Find a wall near you and take a resting position by bending your knees and pushing your hips towards the wall keeping your feet a comfortable distance width.
- Then hold the stance on an exertion scale from zero to five until your leg muscles and hips get stimulated.
- As the exertion scale reaches seven, move an inch. Just make sure you carry an inch upward when the scale goes from zero to seven. You would stay like this with the wall for 3-5 minutes.
- Here, you feel a shaking as the tremor comes in while you hold the position.
- If you are not comfortable, get back to your normal stance, and then after a few minutes the wall sit position again to allow the tremor to come in, and will last for 3-5 minutes.
- After this, place your hands on the wall and then stand pushing off the wall. Then hold a comfortable forward hanging position bending your knees a little bit.
- Your arms could be hanging or bending, depending on your choice.
- You will feel a little shake or vibration during this hanging position relaxing your neck and body. You should also take the support of walls if you feel like taking it.
2.7. The Floor Sequence
- First, lie on the floor, then bend your knees and place your feet on the floor.
- Then open your knees, touching both feet together, which will be one of the best tension-release exercises.
- Then lift your hips upward, and your knees should be open. Repeat the position three times.
- Then you will feel the vibration in your body. Now, you could place your feet on the ground or move your feet like you feel comfortable for your body.
- Now you could also practice another rest position. Just bend your knees and lift your hips.
- Make sure in both poses you open your knees to one inch to get the vibration. After the tremoring happens 5- 10 times, you could stop it and then get back to the normal resting position.
3. A Way to Overcome Tension and Trauma
Traditionally, there were many therapies followed and done by people to reduce stress and tension. Trauma is another important aspect that needs to be dealt with and sorted for a better life.
All this stress, tension, and trauma would be treated or reduced by doing shaking exercises, according to Dr. David Berceli (a psychologist). He intended to find a solution for tension and trauma by not encouraging drugs and therapy to relate to psychology.
According to him, tension and trauma release exercises (TRE) would be a better and more appropriate reason to control your tension and trauma without any external help. War veterans used TRE to cope with the stress and trauma that they faced during the war.
Read more about exercise for mental health.
4. End Note
Explore these great tension-release exercises for reducing your stress, tension, and trauma. These tension-release exercises will help you get a better life by reducing the stress resulting from the ordeal.
Go ahead and give yourself a try with these exercises to live a tension or stress-free, happy life.
5. Frequently Asked Questions
5.1. Are TRE exercises safe?
Yes. The TRE exercises are generally considered to be safe. However, overdoing exercises may cause nausea and tiredness. Therefore, do not overdo them.
5.2. How long is a TRE session?
You can do the TRE for 3-4 times a week and 15 minutes for a TRE session is sufficient.
5.3. Can I do TRE on the bed?
Yes. It can be done anywhere at any time. You can do it on the bed for exercises that need you to lie or sit.
5.4. Does TRE work for everyone?
Yes, absolutely! TRE reduces stress levels and helps in muscle development for everyone.
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Last Updated on by Aditi Gautam
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