Discover the Trager Approach: 5-Minute Practices for Stress Relief

Life’s daily stressors can leave your body tense and your mind overwhelmed. The Trager approach offers simple, gentle movements you can practice in just five minutes to restore calm and ease. This guide introduces you to these accessible techniques, helping you feel better wherever you are—at work, home, or on the go.

The Power of Gentle Movement

Trager techniques focus on creating ease by gently inviting your body to release unnecessary tension. The goal is to elicit a feeling state in your body. How do you want it to feel? What does lighter feel like? The key is to approach these movements with curiosity and playfulness, rather than effort or force. Focus on the feeling instead of the doing.

5-Minute Practices

• Shoulder Melt

• Sit comfortably or stand.

• Gently shrug your shoulders up toward your ears and let them fall down with a soft exhale.

• Imagine your shoulders are melting away like ice into water.

• Repeat 5-8 times, noticing the warmth and softness as tension dissolves.

• Pendulum Arms

• Stand with your feet hip-width apart.

• Let your arms hang by your sides.

• Gently sway side to side, allowing your arms to swing loosely like a pendulum.

• Breathe deeply as you feel your arms’ natural weight, releasing tension in your shoulders and back.

• Neck Glides

• Sit or stand with a tall, relaxed posture.

• Slowly glide your head side to side as if you’re drawing a soft line in the air with your nose.

• Pause in the middle, then nod gently “yes” and “no” to release stiffness in the neck.

4. Light Foot Taps

• While standing, gently tap your feet against the floor one at a time.

• Imagine the earth supporting and responding to each tap.

• Feel the vibration travel up your legs, relaxing the muscles.

5. Floating Hands

• Rest your hands on a flat surface, like a table or your lap.

• Slowly lift one hand as though it’s floating in water, then let it drift back down.

• Alternate hands and notice the lightness spreading through your arms.

Closing Thoughts

Consistency is key! Practicing these simple movements daily can reduce stress and enhance your overall well-being. For a deeper release, consider experiencing a Trager session to unlock your body’s full potential for ease and comfort.