TRE TRAINEE TEMPLATE This document is for personal use by the TRE Provider Trainee It is not to be distributed or duplicated. TRE, LLC, Dr. David Berceli, holds the copyright and trademark on TRE within North America and the process described in this document. TRE FOR ALL (501c-3) non-profit has been assigned distribution rights. Exercise 1: Purpose: A. To stretch the ankles and enliven (activate or engage) the nerve endings in the foot. B. To provide grounding and body awareness for both the TRE Provider and the student. Feet about shoulder width apart. Inhale slowly, shifting body weight to the sides of the feet. (One foot will have the weight on the outside edge, the other foot will have the weight on the inside edge.) Slowly exhale, repeat the movement to the other side. Repeat the movement a minimum of 5 times to each side using deep, even rhythmical breathing to help with the timing of each movement. Shake out each ankle. Exercise 2: Purpose: To fatigue the calf muscles. (Gastrocnemius and Soleus) Using the wall for support either stand sideways, feet slightly apart with one hand on the wall or facing the wall with both hands on the wall. Stand on one foot - lift the other foot off the ground bending at the knee. Raise and lower the heel of the standing foot. Continue until a 7 out of 10 level of fatigue has been achieved in the calf muscle of the standing leg. Shake out the stressed leg. Repeat the exercise with the other leg. 1
Exercise 3: Purpose: To fatigue the major muscles of the upper leg (Quadriceps and Glutes) and to stretch the hamstring muscles. Option 1: - Stand with feet parallel, hip-width apart and knees bent. Forward fold at the hips, hands placed on the floor or on a block on either side of one foot. Allow the head to hang, relaxing the neck muscles. Move the other leg behind the body and bend at the knee, with the foot held up or placed on the floor for balance only. Place weight in the heel of the standing foot. Lower the buttocks (Gluteal muscles) as if sitting in an imaginary chair. Raise and lower the buttocks repeatedly until the fatigue level reaches a 7. Return to standing position. Shake leg out. Repeat the exercise with the other leg. Option 2: Using a wall for balance stand with feet hip width apart and parallel. Standing foot 4 to 6 inches from the wall. Lunge one leg back placing toes on the floor for balance OR with the foot lifted off the floor. All weight is on the standing leg. Place weight in the heel of the standing foot. Lower the buttocks (gluteal muscles) as if sitting in an imaginary chair. Raise and lower the buttocks repeatedly until the fatigue level reaches a 7. Shake leg out. Repeat the exercise with the other leg. Exercise 4: Purpose: To stretch the inner thigh muscles (adductors). Stand with the feet comfortably wide apart. 2
Feet parallel and the knees slightly bent. Hinge at the hips so the body is hanging in a forward fold. Create a stretch in the inner thigh (adductor muscles). Take three slow deep breaths in each of the following positions (knees are to be soft at all times). A. Hands and head hanging in the center of the stance. B. Hands and head reaching to one leg/foot. C. Slowly moving hands and head to the other leg/foot. D. Return the hands and head back to center and reach through the legs behind the body. Keeping the knees bent slowly roll the upper body back up to a standing position. Shake both legs out. Exercise 5: Purpose: To stretch the hip flexor muscles (psoas and iliacus muscles) and open the front of the body. Stand with the feet wider than shoulder width apart, with knees bent and feet parallel. Place hands (open or closed fist) just above the buttocks or lower on the buttocks. Lifting the lower abdominal muscles up (pelvic floor & transverse abdominus muscles) push or slide the pelvis forward until a gentle stretch is felt in the hip flexors (psoas & iliacus). Caution: Do not over stretch or go into a backbend. The neck and jaw remain relaxed. The head can gently be arched backwards or stay forward. Take three deep, slow breaths in each of the following steps: A. With body facing forward. B. With the knees staying forward gently rotate from the hip, and look over that shoulder. C. Repeat to the opposite side. D. Come back to center and repeat with the body facing forward. Come back to standing position. 3
Shake the body out. Exercise 6A: Purpose: This exercise is vitally important in charging the body for the Self-Induced Therapeutic Tremor (SITT) by fatiguing the upper thighs or quadriceps. Sitting with the back against the wall: o Feet parallel and hip-width apart. o Ensuring that the feet are stable to prevent slipping. o Bend the knees so the toes are visible. Slide the body down the wall until a level 5 of fatigue/stress/tension is experienced in the thigh muscles/quadriceps. As fatigue level moves to a 7 move up the wall no more than 2 inches at a time. Maintain the wall sit up to 5 minutes. Self regulate by straightening legs if sensations feel overwhelming. Exercise 6B: Demonstrate this forward bend while the TRE student is in the last minute of the wall sit exercise. Purpose: A. To relieve the back from any undue stress and to stretch the hamstrings. B. Eliciting tremors following the wall sit position. From the seated wall position, use both hands to gently push off the wall and slowly fold forward from the hip stay within comfortable physical limitations. Allow the neck, head and arms to hang loosely. Knees soft. Hang over for up to one minute. Relax the head, mouth, and tongue. Take deep, slow, rhythmical breaths. SLOWLY bring the body back into a standing position. Shake the body out. 4
Exercise 7: FLOOR SERIES DEMONSTRATION This series needs to be shown in three parts. Purpose: To activate and regulate SITT. (The tremor process) PART 1: SELF-REGULATION A. Rest/Slow down position: The rest position is used when the student is tired, wants to take a break for physical or emotional reasons or just want to slow things down. The TRE process can resume when the student is ready. Option 1: Butterfly/diamond position Lying on the back on the floor. Place soles of the feet together on the floor, slide feet toward the pelvis. Knees relaxed in open wide position. Body relaxed. Option 2: Legs stretched out straight and relaxed Legs stretched out straight and relaxed on the floor. Body relaxed. B. Stop position: This position is used when the person wants to stop and not continue with TRE at this time. Stopping may be for physical or emotional reasons or it may be that it is time for the session to close. Going into this position will begin to stop the tremors. Straighten the legs, lock the knees and flex the feet. (Toes point rigidly to the ceiling.) PART 2: ACTIVATING AND REGULATING THE TREMOR PROCESS Demonstrate each of the floor positions briefly: Lie on the back on the floor. 5
Place soles of the feet together, allow knees to relax open wide and slide the feet close toward the pelvis. Rest in this position for 1 minute. (Alternative position: Feet flat with the knees open in a comfortable position.) From this rest position lift the hips off the ground and hold this position for 1 minute. Lower hips to the ground, knees wide open and rest in this position for 1 minute. Lift knees towards each other in small increments (about 2 inches) to build the tension and activate the tremors. Pause at each increment for approximately 2 minutes. Some people may need to hold each increment/position for longer if tremors take longer to activate, or shorter if tremors are activated quickly and are very strong. Once the tremors are established, turn feet flat on the ground. The general guideline is to tremor in this last position for 5 to 15 minutes. This length of time will be dependent on each person's process. PART 3: INTEGRATING THE EXPERIENCE Slide legs out straight and lay on the back, the side or the belly and rest for a minimum of 1-2 minutes. Roll onto one side and use hands to push up into a sitting position. This is the end of the floor demonstrations. CLOSING OF THE TRE PROCESS AND DEBRIEFING THE STUDENT: Inquire as to the students experience Ask if there are questions about the process Make sure the TRE student is grounded and ready to leave The TRE Template Teaching Manual is available from your Certification Trainer The Manual contains the TRE Template with instructions and suggestions for teaching each exercise 6