Trauma Shaking Exercises

The shaking exercises can bring up intense emotions and sensations, so it’s important to have a support system in place. Additionally, shaking exercises may not be appropriate for everyone, so it’s important to consult with a healthcare professional before beginning any new exercise program.

By intentionally inducing shaking through specific exercises, it’s believed that individuals can help to release stored trauma and emotions, and bring their body back into a state of balance and calm.

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Tension and Release Exercise

This is a common exercise that is used in trauma healing practices that is called the “tension and release” exercise. This exercise involves intentionally tensing and then releasing different muscle groups in the body to release tension and stress.

Here are step-by-step instructions for the tension and release exercise:

Begin by finding a comfortable seated position, either on a chair or on the floor with your legs crossed.
Take a few deep breaths, and allow yourself to relax.
Begin by tensing the muscles in your feet and toes, squeezing them tightly for a few seconds.
Then, release the tension in your feet and toes, letting them relax completely.
Move on to the muscles in your calves and thighs, tensing them tightly and then releasing them.
Continue moving up through your body, tensing and releasing the muscles in your stomach, chest, arms, shoulders, neck, and face.
As you tense each muscle group, take a deep breath in, and as you release the tension, exhale and let go of any stress or tension held in that area.
After you’ve gone through all the muscle groups, take a few moments to sit quietly and notice any sensations in your body.
Take a few deep breaths, and allow yourself to relax completely.

The tension and release exercise can be a powerful way to release tension and stress held in the body, and can be particularly helpful for individuals who may not feel comfortable with the more intense shaking exercises. It’s important to remember to breathe deeply and allow yourself to fully release the tension as you move through each muscle group.

Spinal Vibration Exercise

Another shaking exercise that is commonly used in trauma healing practices is called the “spinal vibration” exercise. This exercise involves using the vibration of the voice to release tension and stress held in the body, particularly in the spine.

Here are step-by-step instructions for the spinal vibration exercise:

Begin by standing with your feet shoulder-width apart, and your knees slightly bent.
Take a few deep breaths, and allow yourself to relax.
Bring your awareness to your spine, and visualize energy flowing up and down your spine.
Begin to hum or make a low, continuous sound with your voice.
Allow the vibration of your voice to travel up and down your spine, feeling the vibrations in your body.
As you continue to hum or make the low, continuous sound, allow your body to shake and release any tension or stress held in your spine.
Continue the exercise for several minutes, allowing the vibrations to become more intense and rhythmic.
After several minutes, gradually slow the vibrations down, and come to a stop.
Stand still for a few moments, and feel the sensations in your body.
Take a few deep breaths, and notice any changes in your body and mind.

The spinal vibration exercise can be a powerful way to release tension and stress held in the body, particularly in the spine. It’s important to remember to breathe deeply and allow your body to shake and release any tension as you make the low, continuous sound with your voice.

Psoas Release Exercise

Another shaking exercise that is commonly used in trauma healing practices is called the “psoas release” exercise. This exercise involves focusing on releasing tension and stress held in the psoas muscle, which is located deep in the abdomen and is often affected by traumatic experiences.

Here are step-by-step instructions for the psoas release exercise:

Begin by lying on your back with your knees bent and your feet flat on the ground.
Take a few deep breaths, and allow yourself to relax.
Bring your awareness to your psoas muscle, which is located deep in your abdomen.
Begin to gently rock your pelvis back and forth, allowing your lower back to press into the ground and then arch up slightly.
As you continue to rock your pelvis, allow your legs to shake and release any tension or stress held in your psoas muscle.
You can also try gently massaging your abdomen or using a foam roller to release any tension in your psoas muscle.
Continue the exercise for several minutes, allowing your body to release any tension or stress held in your psoas muscle.
After several minutes, gradually come to a stop and lie still for a few moments.
Take a few deep breaths, and notice any changes in your body and mind.

Screaming Release Exercise

Another shaking exercise that is commonly used in trauma healing practices is called the “screaming release” exercise. This exercise involves using vocalization to release tension and stress held in the body, particularly in the chest and throat.

Here are step-by-step instructions for the screaming release exercise:

Find a private and safe space where you feel comfortable making loud vocalizations.
Stand with your feet shoulder-width apart, and your knees slightly bent.
Take a few deep breaths, and allow yourself to relax.
Begin to make loud, sustained vocalizations such as screams, yells, or even growls.
Allow the vocalizations to come from deep within your chest and throat, and focus on releasing any tension or stress held in these areas.
You can also try pounding your chest with your fists or stamping your feet to release tension and stress held in the body.
Continue the exercise for several minutes, allowing your body to release any tension or stress held in your chest and throat.
After several minutes, gradually slow the vocalizations down, and come to a stop.
Stand still for a few moments, and feel the sensations in your body.
Take a few deep breaths, and notice any changes in your body and mind.

Tension Release

Another shaking exercise that can be helpful for releasing tension and stress is the “tension-release” exercise. This exercise involves consciously tensing and then releasing different muscle groups in the body, followed by a period of shaking to release any residual tension.

Here are step-by-step instructions for the tension-release exercise:

Find a private and safe space where you feel comfortable moving and making noise.
Stand with your feet shoulder-width apart, and your knees slightly bent.
Take a few deep breaths, and allow yourself to relax.
Begin by tensing the muscles in your arms and hands, holding the tension for a few seconds, and then releasing the tension completely.
Next, tense the muscles in your legs and feet, holding the tension for a few seconds, and then releasing the tension completely.
Move through each major muscle group in your body, consciously tensing and releasing the muscles in each area.
Once you have tensed and released all of the major muscle groups in your body, begin to shake your body vigorously, allowing any residual tension to release.
You can also make noise or vocalize during the shaking process, allowing yourself to express any emotions or feelings that arise.
Continue shaking and making noise for several minutes, allowing your body to release any tension or stress.
Gradually slow the shaking down, and come to a stop.
Stand still for a few moments, and feel the sensations in your body.
Take a few deep breaths, and notice any changes in your body and mind.

The tension-release exercise can be a helpful way to release tension and stress held in the body, particularly in specific muscle groups that may be affected by trauma. It’s important to remember to consciously tense and release each muscle group, and to allow yourself to shake and make noise during the release process.

Hula Hoop Exercise

The “hula hoop” exercise involves using gentle circular movements to loosen up the hips and release tension in the lower body.

Here are step-by-step instructions for the hula hoop exercise:

Stand with your feet shoulder-width apart, and your knees slightly bent.
Place your hands on your hips, and begin to make gentle circular movements with your hips.
Imagine that you are using a hula hoop around your waist, and allow your hips to move in a smooth, fluid motion.
As you move your hips, allow your upper body to remain relaxed and still.
Continue making circular movements with your hips for several minutes, allowing any tension or stress held in the lower body to release.
You can also try varying the size and direction of the circles, moving in a clockwise or counterclockwise direction, or adding in other movements such as arm swings or foot taps.
After several minutes, gradually slow the movements down, and come to a stop.
Stand still for a few moments, and feel the sensations in your body.
Take a few deep breaths, and notice any changes in your body and mind.

The hula hoop exercise can be a gentle and effective way to release tension and stress held in the lower body, particularly in the hips and pelvic area. It’s important to remember to move in a smooth and fluid motion, allowing any tension to release gradually over time.

Rag Doll Exercise

Another shaking exercise that can be helpful is called the “rag doll” exercise. This exercise involves allowing your body to go completely limp and shaking out any tension or stress that may be held in your muscles.

Here are step-by-step instructions for the rag doll exercise:

Stand with your feet hip-width apart and your knees slightly bent.
Allow your arms to hang loosely at your sides, and let your shoulders relax.
Take a deep breath in, and as you exhale, allow your body to go completely limp.
Let your head drop forward, and allow your arms to hang heavily towards the ground.
Begin to shake your entire body, allowing your muscles to vibrate and release any tension or stress.
Continue shaking for several minutes, allowing the movement to be as vigorous or gentle as feels comfortable for you.
If it feels good, you can also make noise, such as grunting, sighing, or even screaming to help release pent-up emotions.
After several minutes, gradually slow the shaking down, and come to a stop.
Stand still for a few moments, and feel the sensations in your body.
Take a few deep breaths, and notice any changes in your body and mind.

The rag doll exercise can be a powerful way to release tension and stress held in the muscles, particularly in the neck, shoulders, and back. It’s important to remember to allow your body to go completely limp and to shake out any tension in a way that feels comfortable and safe for you.

Full Body Shake

Another shaking exercise that can be helpful is called the “full body shake.” This exercise involves standing up and shaking your entire body, allowing any tension or stress to release through the movement.

Here are step-by-step instructions for the full body shake:

Stand with your feet hip-width apart and your knees slightly bent.
Relax your arms at your sides and take a deep breath in.
As you exhale, begin to shake your body, starting from your feet and working your way up through your legs, torso, arms, and head.
Allow your limbs to flop around and your body to jiggle and vibrate with the movement.
Continue shaking for several minutes, allowing the movement to be as vigorous or gentle as feels comfortable for you.
If it feels good, you can also make noise, such as grunting, sighing, or even screaming to help release pent-up emotions.
After several minutes, gradually slow the shaking down, and come to a stop.
Stand still for a few moments, and feel the sensations in your body.
Take a few deep breaths, and notice any changes in your body and mind.

The full body shake can be an effective way to release tension and stress held in the body, as well as to increase energy and vitality. It’s important to remember to allow your body to move in a way that feels comfortable and safe for you, and to listen to your body’s signals throughout the exercise.

Energy Shake

Another shaking exercise that can be helpful is called the “energy shake.” This exercise involves focusing on the energy in your body and using shaking movements to release any blockages or stuck energy.

Here are step-by-step instructions for the energy shake:

Stand with your feet hip-width apart and your knees slightly bent.
Place your hands on your lower abdomen, just below your belly button.
Take a few deep breaths, and focus your attention on your lower abdomen.
As you exhale, begin to shake your body, starting with your lower abdomen and moving up through your chest, shoulders, arms, and head.
Focus on the energy in your body, and use the shaking movements to release any blockages or stuck energy.
Continue shaking for several minutes, allowing the movement to be as vigorous or gentle as feels comfortable for you.
If it feels good, you can also make noise, such as grunting, sighing, or even screaming to help release pent-up emotions.
After several minutes, gradually slow the shaking down, and come to a stop.
Stand still for a few moments, and feel the sensations in your body.
Take a few deep breaths, and notice any changes in your body and mind.

The energy shake can be a powerful way to release blockages or stuck energy in the body, and to increase your awareness of the energy in your body. It’s important to remember to listen to your body’s signals throughout the exercise, and to allow the movement to be as comfortable and safe for you as possible.

Tension Release Shake

Another shaking exercise that can be helpful is called the “tension release shake.” This exercise involves intentionally tensing and then releasing various muscles in the body, followed by shaking out any residual tension.

Here are step-by-step instructions for the tension release shake:

Stand with your feet hip-width apart and your knees slightly bent.
Take a few deep breaths, and focus your attention on your body.
Begin by tensing the muscles in your feet and toes, holding for a few seconds, and then releasing the tension.
Move up through your body, tensing and releasing your calf muscles, thighs, glutes, stomach, chest, arms, hands, shoulders, neck, and face.
Once you have tensed and released all of the major muscle groups, begin to shake out any residual tension or energy.
Allow your limbs to flop around and your body to jiggle and vibrate with the movement.
Continue shaking for several minutes, allowing the movement to be as vigorous or gentle as feels comfortable for you.
If it feels good, you can also make noise, such as grunting, sighing, or even screaming to help release pent-up emotions.
After several minutes, gradually slow the shaking down, and come to a stop.
Stand still for a few moments, and feel the sensations in your body.
Take a few deep breaths, and notice any changes in your body and mind.

The tension release shake can be an effective way to release physical and emotional tension held in the body. It’s important to remember to allow your body to move in a way that feels comfortable and safe for you, and to listen to your body’s signals throughout the exercise.

Rock and Roll Shake

Another shaking exercise that can be helpful is called “rock and roll shake.” This exercise involves swaying and shaking your body in a rhythmical motion.

Here are step-by-step instructions for the rock and roll shake:

Stand with your feet shoulder-width apart and your knees slightly bent.
Take a few deep breaths, and focus your attention on your body.
Begin to sway your body back and forth, allowing your arms to swing naturally at your sides.
Gradually increase the speed and intensity of the swaying until you are shaking your entire body.
Continue shaking for several minutes, allowing the movement to be as vigorous or gentle as feels comfortable for you.
If it feels good, you can also make noise, such as humming or singing to help release pent-up emotions.
After several minutes, gradually slow the shaking down, and come to a stop.
Stand still for a few moments, and feel the sensations in your body.
Take a few deep breaths, and notice any changes in your body and mind.

The rock and roll shake can be a playful and enjoyable way to release physical and emotional tension held in the body. As with any shaking exercise, it’s important to listen to your body’s signals and move in a way that feels comfortable and safe for you.

The Twist

Here’s another shaking exercise called “the twist”:

Stand with your feet shoulder-width apart and your arms at your sides.
Take a deep breath and imagine the tension in your body being released with each exhale.
On your next exhale, twist your upper body to the right, allowing your arms to swing naturally.
As you twist, allow your legs and hips to follow the movement, lifting your left heel off the ground.
On the inhale, return to the center, and on the exhale, twist to the left, lifting your right heel off the ground.
Continue twisting back and forth, allowing your arms and legs to move in a natural and fluid motion.
After a few minutes, come to a stop, standing with your feet shoulder-width apart and your arms at your sides.
Take a few deep breaths and notice any changes in your body and mind.

The twist can be a gentle yet effective way to release tension and increase body awareness. As with any physical activity, it’s important to listen to your body and adjust the movement as needed to ensure safety and comfort.

The Shimmy

Here’s another shaking exercise called “the shimmy”:

Stand with your feet shoulder-width apart and your arms at your sides.
Begin to shake your hips and pelvis side to side, allowing your knees to bend and your whole body to loosen up.
Gradually increase the speed and intensity of the shimmy until your whole body is shaking.
You can also add some arm movements, such as waving or circling your arms, to enhance the movement and release tension.
Continue shaking and shimmying for several minutes, allowing your body to move freely and releasing any stress or anxiety.
After several minutes, gradually slow down the shaking and come to a stop.
Stand still for a few moments, and notice any changes in your body and mind.
Take a few deep breaths, and allow yourself to relax and release any remaining tension.

The shimmy can be a fun and energizing way to release tension in the body and increase body awareness. As with any physical activity, it’s important to listen to your body’s signals and move in a way that feels comfortable and safe for you.

More Shaking Exercises to Try

The following are variations of the general technique of using shaking as a way to release tension and stress from the body.

Here’s another technique you can try:

Find a comfortable seated or standing position, with your feet planted firmly on the ground and your hands resting comfortably in your lap or at your sides.
Take a few deep breaths to center yourself and focus on your body.
Begin to bounce lightly on the balls of your feet, allowing your heels to lift off the ground and your body to gently bob up and down.
Gradually allow the bouncing to become more intense and uncontrolled, allowing your whole body to shake and tremble.
Keep bouncing and shaking for several minutes, or until you feel a sense of release and relaxation in your body.
When you’re ready to stop, gradually slow down your movements and take a few deep breaths, allowing yourself to come back to a state of stillness and calm.

Remember to listen to your body and go at your own pace, and if you have any concerns or questions, it’s always best to seek professional guidance.

Here’s another technique you can try:

Find a comfortable seated or lying down position, with your back straight and your legs uncrossed.
Close your eyes and take a few deep breaths, allowing yourself to relax and settle into your body.
Begin to visualize a wave of energy or vibration moving up from your feet, through your legs, and into your torso.
Allow the wave to continue moving up through your arms and into your head, filling your entire body with a gentle, rhythmic vibration.
As you continue to focus on the wave of vibration, allow yourself to surrender control and let your body move and shake in whatever way feels natural and comfortable.
Keep shaking and moving for several minutes, or until you feel a sense of release and relaxation in your body.
When you’re ready to stop, gradually slow down your movements and take a few deep breaths, allowing yourself to come back to a state of stillness and calm.

Remember to approach this exercise with curiosity and openness, and to be gentle with yourself throughout the process.

Here’s another technique you can try:

Find a quiet, comfortable space where you can move freely.
Begin by standing with your feet hip-width apart and your arms by your sides.
Take a few deep breaths and allow your body to relax and settle into its natural rhythm.
Start to shake your body gently, starting with your feet and legs, then moving up through your torso, arms, and head.
Allow the shaking to become more vigorous and intense, if it feels comfortable and safe for you to do so.
Continue shaking for several minutes, allowing any tension or stress to be released from your body.
Gradually slow down the shaking and come to a standstill.
Take a few deep breaths and notice any sensations or feelings in your body.
Repeat the exercise as needed or desired.

As with any trauma release technique, it’s important to approach these exercises with self-care and awareness of your body’s needs and limitations. If you have any concerns or questions, it’s best to seek professional guidance.