Leg Shaking: Finally a Good Use For It

Yes, I’m Trembling, and No, I’m Not Cold!

Tension and Trauma Releasing Exercises (TRE) are body-led practices designed to physically discharge accumulated stress and signal safety to your nervous system. By using gentle movements and controlled shaking, you bypass talking or overthinking to help your body naturally shift out of survival mode. [1, 2, 3, 4] TRE (Tension & Trauma Releasing Exercises) is a somatic series of seven gentle stretches and exercises designed to fatigue major muscle groups—especially the legs and core *psoas muscles. This controlled fatigue safely activates the body's natural, involuntary neurogenic tremor mechanism to release deep, chronic patterns of stress and tension. *The psoas (pronounced "SO-as") muscle is a deep, long core muscle located in the lower lumbar region of your back and pelvis. It is the primary hip flexor—the only muscle connecting the spine to the legs—and is essential for walking, running, and maintaining upright posture.

The Concept Behind TRE:

Developed by trauma expert Dr. David Berceli, TRE works on a simple principle. Just like an animal trembling after a fright, humans have a natural physical reflex to shake off pent-up energy and stress. Because modern society often teaches us to suppress this trembling, the stress hormones get trapped in our muscles. TRE safely reawakens this natural shaking mechanism. [1, 2, 3, 4, 5]

It involves 7 simple, gentle movements that pre-fatigue the muscles, followed by a guided lying-down position that safely allows your legs and body to vibrate or shake. [1, 2, 3, 4, 5]

The 7 Gentle Movements

Before initiating the tremors, you need to lightly fatigue the muscles in the lower body. Go slowly, and never push past the point of pain. [1, 2]

1. Ankle Rocks: Stand with feet hip-width apart and gently rock your body weight forward onto your toes and backward onto your heels for 30 seconds. [1]
2. Knee Bends: Stand with feet shoulder-width apart. Slowly bend your knees into a micro-squat (inhaling down), and return to standing (exhaling up) about 15 times. [1, 2, 3]
3. Calf Stretches: Take a wide stance like a side lunge. Lean into one leg to stretch the calf and hamstring of the extended leg. Hold for 5 seconds, then switch sides. [1, 2]
4. Wall Sits: Rest your back against a flat wall and slide down until your knees are bent at about a 45° angle. Hold for 60 seconds to lightly fatigue the quads and psoas muscles. [1]
5. Spinal Roll: Stand tall, gently bend your knees, and slowly roll your spine downward toward your toes. Let your arms dangle to release tension in your neck and back, then slowly roll back up. [1, 2, 3]
6. Leg/Hip Shakes: While standing, shift your weight to one foot and let the opposite leg hang freely. Gently swing or shake it to loosen the hip and knee joint. Repeat on both sides. [1, 2]
7. Floor Stretch: Lie on your back on a yoga mat, bend your knees, and bring the soles of your feet together (like a butterfly stretch). Let your body settle into the floor, breathing deeply. [1, 2, 3]

What a Session Looks Like:

A typical session takes about 20 minutes and involves the following steps: [1, 2]

Initial Gentle Movements

• Simple Stretches: You begin with easy stretches that lightly tire specific muscle groups in your legs and hips. [1, 2]

Encouraging Natural Vibrations

• Activating the Shakes: You transition to the floor into poses that encourage your legs to naturally vibrate or tremor.[1, 2]

Embracing the Release Process

• Letting it Happen: Once the shaking starts, you simply lie back, breathe slowly, and allow your body to release the tension without trying to control the movement.[1, 2]

Post-Release Relaxation

• Cool Down: The session always ends with a period of rest, allowing your mind and body to integrate the release and settle into deep relaxation.[1]

Therapeutic Advantages of a Specific Practice

Key Benefits and Effects

• Calms the Nervous System: Helps move you out of chronic "fight-or-flight" mode.

• Relieves Muscle Tightness: Directly targets deep muscles where stress hides (like the psoas).

• Improves Sleep and Mood: Can reduce anxiety and restore a natural sense of calm. [1, 2, 3, 4, 5]

How to Get Started:

While these exercises are simple, they can sometimes bring up strong emotional or physical sensations. **If you are new to the practice or managing severe trauma, it is highly recommended to learn the basics from a certified TRE provider. Once you learn how to regulate the process safely, it becomes an excellent tool you can do independently at home. [1, 2, 3, 4]

To learn more about the technique, you can check the Official TRE Provider Directory or read more detailed instructions on Choosing Therapy. [1]

The official, globally recognized websites for TRE include:

• TRE for All, Inc. (TRE Global): The official headquarters and non-profit dedicated to the practice. This site offers Global Provider Listings so you can find certified practitioners near Mt Kisco, NY, or online. [1, 2]
• Dr. David Berceli: The developer's personal site, providing background on the creation of neurogenic integration, books, and foundational videos. [1, 2, 3, 4, 5]
• TRE College: A prominent educational hub recognized by TRE Global for training and certification in the method. [1]

What I got from these exercises (I'm not a professional):

Nothing. I don't think I'm a good fit for this series of exercises. Maybe I need some guidance because every time I try to get in the zone, I get super emotional thoughts and feelings. I think it hits too close to home.

It's weird because the exact same thing happened to me in college when I was learning the Alexander Technique exercises for my vocal training. It was another body awareness exercise that was supposed to connect our body with an emotion. In that class, I cried like a baby. I had to leave the room.

That class, except for that specific situation, was awesome. We did a lot of breath work and body placement. We also did a great deal of work learning all the body systems that related to singing. It's amazing how our voice, both spoken and sung, are connected to many systems in the body. 

I didn't shake. I was waiting for it to happen, but nothing. I did fidget a lot. My leg was bouncing, but I think that was just nervous energy because I was waiting for...an epiphany?! I think that if I was in the right environment and with the trained guide, I might get better results. Let's go with that. 

So, there you have it. My unsolicited opinion. Try it for yourself (unless you suffer from serious trauma, then you should seek out professional guidance). It might give you different results. I'm just one person. Email me and tell me what it did, or didn't do for you. Goodbye-"auf Wiedersehen" (that's goodbye in German, well its one way to say it)!

Tina

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"The human capacity for burden is like bamboo – far more flexible than you'd ever believe at first glance."
— Jodi Picoult

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