Have you ever felt like your body is carrying the weight of past experiences? Like there’s tension locked in your muscles that no amount of regular stretching seems to release? You’re not alone. Our bodies often store traumatic experiences physically, creating patterns of tension that can persist long after the difficult event has passed.

Trauma release exercises offer a powerful approach to healing that acknowledges this mind-body connection. These specialized techniques help release stored tension and promote physical and emotional wellbeing. Let’s explore how trauma manifests in the body and discover seven effective trauma release exercises that can help you on your healing journey.

Understanding How Trauma Lives in the Body

Before diving into specific trauma release exercises, it’s important to understand how trauma affects our physical selves. When we experience threatening or overwhelming situations, our nervous system activates a survival response—fight, flight, or freeze. If these energies aren’t fully discharged, they can become trapped in the body, manifesting as:

• Chronic muscle tension, especially in the hips, jaw, and shoulders
• Digestive issues and unexplained physical symptoms
• Sleep disturbances
• Heightened startle response
• Difficulty feeling grounded and present

Trauma release exercises specifically target these physical manifestations, helping the body complete natural stress responses that may have been interrupted during traumatic experiences.

The 7 Best Trauma Release Exercises to Try

1. Tension and Trauma Releasing Exercises (TRE®)

Developed by Dr. David Berceli, tension and trauma releasing exercises are a series of movements that help the body release deep muscular patterns of stress and tension. The exercises activate a natural tremoring mechanism that releases tension from the psoas muscles—a pair of deep core muscles connected to our stress response.

How to practice:

1. Lie on your back with your feet flat on the floor, knees bent
2. Allow your knees to fall together
3. Hold for 1-2 minutes until tremoring begins naturally
4. If tremoring becomes too intense, straighten your legs to stop the process
5. Practice for 10-15 minutes, 2-3 times per week

Tension and trauma releasing exercises can be practiced regularly as part of your healing routine, gradually releasing layers of stored tension over time.

2. Hip-Opening Yoga Poses

The hips are known for storing emotional tension, which is why many people wonder how long it takes to release trauma from hips. While there’s no definitive timeline (healing varies for everyone), consistent practice of hip-opening poses can facilitate release.

Try this sequence:

1. Pigeon pose: Hold for 2-3 minutes on each side, breathing deeply
2. Butterfly pose: Sit with soles of feet together, knees wide, for 1-2 minutes
3. Frog pose: Come to hands and knees, then slide knees wider than hips with feet aligned with knees
4. Child’s pose: Rest with knees wide and big toes touching

These trauma release exercises specifically target hip tension, promoting physical and emotional release.

3. Therapeutic Shaking

Similar to tension and trauma releasing exercises, therapeutic shaking takes advantage of the body’s natural tremor mechanism but in a standing position.

How to practice:

1. Stand with feet hip-width apart, knees slightly bent
2. Begin gently bouncing by bending and straightening your knees
3. Allow this bouncing to send ripples of movement through your body
4. Gradually relax control, allowing your limbs to shake and release
5. Continue for 5-10 minutes
6. Finish by standing still and noticing sensations in your body

This practice helps release trauma from the body by discharging nervous system activation through movement.

4. Trauma Release Massage

Self-massage or professional bodywork can be powerful trauma release techniques. Areas like the jaw, shoulders, and psoas muscle often hold significant tension related to trauma.

Self-massage techniques:

1. Jaw release: Place fingers at jaw hinge points and make slow circles
2. Shoulder unwinding: Use opposite hand to squeeze and release shoulder muscles
3. Foot rolling: Roll a tennis ball under your foot to release full-body tension
4. Gentle abdominal massage: Use circular motions around the navel to release psoas tension

Trauma release massage helps the body process and release stored trauma through focused touch and pressure.

5. Rhythmic Movement

Rhythmic movement helps regulate the nervous system and release trauma through repetitive, soothing motion.

Try these approaches:

1. Gentle bouncing on an exercise ball
2. Rocking back and forth while seated or standing
3. Swaying side to side with music
4. Walking meditation with focus on the rhythm of your steps

These simple trauma release exercises can be incorporated into daily life, creating opportunities for nervous system regulation throughout your day.

6. Expressive Release Work

Physical expression of emotions is a powerful way to release trauma from the body.

Practices to try:

1. Therapeutic drumming or percussion
2. Shaking and releasing arms while making sounds
3. Stomping feet to release anger from trauma
4. “Rage dancing” to expressive music in a private space

These approaches help answer the question of how to release anger from trauma by providing safe, embodied outlets for strong emotions. Sometimes the tension we hold is connected to toxic relationships and emotional trauma. If you suspect you’re stuck in an unhealthy emotional cycle, read our guide on trauma bonding and its stages to understand what may be driving those feelings.

7. Somatic Experiencing Techniques

Developed by Dr. Peter Levine, Somatic Experiencing helps resolve trauma by bringing awareness to bodily sensations in a safe, controlled way.

Try this basic practice:

1. Sit comfortably and bring awareness to your body
2. Notice any areas of tension, numbness, or activation
3. Focus on pleasant or neutral sensations first
4. Gradually expand awareness to include areas of discomfort
5. Move attention back and forth between comfortable and uncomfortable sensations
6. Allow any spontaneous movements, trembling, or shifts to occur

This practice helps you learn how to unlock your hips to release trauma and release tension from other areas by increasing body awareness and allowing natural healing processes to unfold.

Creating Your Trauma Release Practice

For best results, incorporate these trauma release exercises into a regular practice:

1. Start slowly: Begin with just 5-10 minutes of practice
2. Create safety: Choose private, comfortable spaces for practice
3. Be consistent: Schedule regular sessions 2-3 times per week
4. Combine approaches: Try different trauma release techniques to find what works for you
5. Seek support: Consider working with a trauma-informed practitioner, especially when beginning

When to Seek Professional Support

While trauma release exercises can be powerful self-help tools, they work best as part of a comprehensive approach to healing. Consider working with a professional if:

• Your trauma history includes complex or developmental trauma
• You experience overwhelming emotions during practice
• You have a history of dissociation
• You’re dealing with severe PTSD symptoms
• You feel stuck in your healing process

A trauma-informed therapist, somatic practitioner, or TRE® provider can offer invaluable guidance on your healing journey.

If you’re looking for accessible and specialized support to guide your healing, online trauma therapy can be a powerful complement to these exercises. It allows you to connect with trauma-informed therapists from the safety and comfort of your home.

Taking Your Next Steps

Healing from trauma is a journey, not a destination. These seven trauma release exercises offer powerful tools for that journey, helping you release physical tension and create new patterns of safety in your body.

As you explore these practices, remember to move at your own pace and honor your body’s wisdom. Your healing journey is unique, and the most effective approach is one that respects your individual needs and experiences.

At Healing Springs Wellness, our trauma-informed practitioners can guide you through these trauma release exercises and provide personalized support for your healing journey. Book a Consultation to learn more about how we can help you release trauma and reclaim your sense of safety and well-being.

Frequently Asked Questions About Trauma Release

How long does it take to release trauma from hips?
Releasing trauma from the hips is a gradual process that varies for each person. Some may experience emotional release after a few sessions of hip-opening work, while others may need consistent practice over months. The key is gentle persistence and honoring your body’s timeline.

How to release trauma from the body effectively?
Effective trauma release combines physical practices like the trauma release exercises described above with emotional support, mindfulness, and sometimes professional guidance. The most effective approach is multifaceted, addressing both the physical manifestations of trauma and its emotional components.

How to release anger from trauma?
Anger from trauma can be released through embodied practices like expressive movement, vocal release, drumming, or safe physical expression (like punching pillows or shaking). Combining these physical releases with emotional processing through journaling or therapy creates a comprehensive approach.

How to unlock your hips to release trauma?
To unlock hip tension related to trauma, combine gentle hip-opening stretches, trauma release exercises targeting the psoas muscle, and mindful awareness of emotions that arise during practice. Consistency is key—daily practice of even 5-10 minutes can create significant shifts over time.

This article was reviewed by mental health professionals and is based on current psychological research and clinical experience. For specific medical advice, please consult with our qualified healthcare provider.