Adapting TRE™ for your body
TRE™ is remarkably adaptable. The core principle (creating muscle fatigue to invite tremoring) can be achieved in many ways. Whatever your body’s current situation, there’s usually a way to practise safely.
You know your body better than any guide can. Use the information here as a starting point, but trust your sense of what feels right and what doesn’t.
General principles
Before diving into specifics, these principles apply across all situations:
- Start gentler than you think you need to — You can always increase intensity. It’s harder to undo pushing too hard.
- Pain is a signal, not an obstacle to push through — If something hurts, modify or skip it. The tremor mechanism doesn’t require any specific exercise. It requires muscle fatigue in the legs and hips, which can be achieved in many ways.
- The exercises are a means, not the goal — The goal is to invite tremoring in a way that feels safe for your body. If an exercise doesn’t work for you, find another way to fatigue those muscles.
- When in doubt, work with a Certified TRE™ Provider — They’re trained to adapt the practice for different bodies. One session to develop your personal modifications can be invaluable.
Medical considerations
Some conditions warrant medical clearance before starting TRE™ independently:
- Irregular blood pressure (high or low)
- Heart conditions (previous surgery, pacemaker, arrhythmia)
- Recent surgery or injury
- Epilepsy
- Pregnancy (especially first trimester and high-risk pregnancies)
- Hypoglycemia or diabetes
This isn’t about exclusion; many people with these conditions practise TRE™ safely. It’s about having appropriate support: clearance from your doctor where relevant, and a Provider who can adapt the practice to your needs.
When your body is healing
If you’re recovering from surgery, injury, or illness, the same principles apply:
- Wait for initial healing — Most surgeries and injuries need 6–12 weeks before you add new physical demands. Get clearance from your healthcare provider.
- Protect the healing area — Modify or skip exercises that stress that part of your body. If you’ve had abdominal surgery, skip the wall sit initially. If you’ve injured your knee, reduce depth on all bending.
- The tremoring position is often accessible even when the exercises aren’t — You may be able to lie in the tremoring position and allow gentle tremoring even if you can’t do the full exercise sequence. The exercises just make tremoring more likely; they’re not strictly required.
- Return gradually — As healing progresses, gradually reintroduce exercises. Your body will tell you what it’s ready for.
Pregnancy and postpartum
TRE™ can be practised during pregnancy and is often helpful postpartum, with appropriate modifications.
During pregnancy
- After the first trimester, avoid lying flat on your back. Use a semi-reclined position or lie on your side with a pillow between your knees.
- Reduce intensity on all exercises with shorter, gentler sessions.
- Some providers recommend skipping the exercises entirely and just using gentle positions to allow tremoring.
Postpartum
- Wait until cleared for exercise (typically 6 weeks, longer after C-section).
- Check for diastasis recti before doing core-engaging exercises
- Be gentle: your body has been through a lot
Living with chronic conditions
If you have a chronic condition (pain, fatigue, autoimmune issues, or similar), TRE™ may be helpful but requires a patient approach.
- Less is more — Start with very short sessions (5 minutes of tremoring maximum) and see how you feel the next day. If you’re more depleted, you did too much.
- Pacing matters — Find your sustainable level, even if it’s less than you’d like. Gradual tolerance-building over months is better than boom-and-bust cycles.
- Sensitised nervous systems need gentleness — Conditions involving chronic pain or fatigue often involve nervous system sensitisation. The nervous system is already on high alert. TRE™ can help recalibrate, but only if introduced gently enough not to add to the activation.
- Track your response — Keep notes on how you feel after practice. Patterns will emerge that help you find your optimal approach.
Adapting for physical limitations
Whatever your physical situation, there are usually modifications available:
| If you have… | Consider… |
|---|---|
| Limited mobility | Chair-based exercises; focus on whatever range of motion is available. |
| Bone fragility | Reduce intensity; use wall or chair support; avoid sudden movements; the tremoring itself is gentle. |
| Hernias | Avoid bearing down; higher position on wall sit; support the area. |
| Joint replacements | Respect movement restrictions from your prosthesis; modify depth of bends; check with your surgeon about tremoring positions. |
| Cardiovascular conditions | Get clearance first; monitor how you feel; reduce intensity if strained; the tremoring itself is low-intensity. |
| Epilepsy | Tremoring is not a seizure (it’s controllable muscle movement); consult your neurologist; practise with someone present initially. |
When to seek guidance
Work with a Certified TRE™ Provider if:
- You’re unsure whether TRE™ is safe for your situation
- You need help developing modifications
- You want someone to check your form
- You have complex health needs
Even a single session can give you confidence to continue independently with modifications tailored to your body.
If you’re unsure whether TRE™ is appropriate for you, seek professional guidance before beginning.