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Exercise 7: Tremoring

Purpose: Activate the tremor mechanism and allow the body to release tension.

This is where the tremoring happens. After the preparatory exercises, you lie on the floor and allow your body’s natural tremor mechanism to activate.

Stage 1: Activating the tremor mechanism​

Position: Lie on your back, knees bent, feet on the floor.

You can use either the butterfly position or the parallel position. Try both to see which works better for you.

Option 1: Butterfly position​

  1. Place the soles of your feet together, letting your knees relax open wide (creating a diamond shape with your legs).
  2. Rest for 1 minute.
  3. Lift your hips off the ground and hold for 1–2 minutes.
  4. Lower your hips, let your knees drop wide open, rest for 1 minute.
  5. Gradually lift your knees towards each other in small increments of about 4 cm (1.5 in).
  6. Pause at each increment for approximately 2 minutes (or less if tremors are activated).
  7. Once tremors are established, turn your feet flat on the ground, hip-width apart.

Modifications​

  • Supported knees — Place pillows or blankets under each knee/outer thigh for support.
  • Feet position — Move feet closer to the pelvis to reduce intensity, or further away to increase it.
  • One leg only — Keep one leg extended flat while putting the other in butterfly.

Option 2: Parallel position​

  1. Place your feet flat on the floor, hip-width apart.
  2. Open your knees slightly wider than hip-width, hold for 1 minute.
  3. Lift your hips off the ground and hold for 1–2 minutes.
  4. Lower your hips, maintain knees slightly wider than hip-width, rest for 1 minute.
  5. Gradually open your knees in small increments of about 4 cm (1.5 in).
  6. Move your knees halfway to the floor, then slowly back together.
  7. Pause at each increment for approximately 2 minutes until tremors develop.

Modifications​

  • Narrower stance — Keep knees closer together if having them wide is uncomfortable.
  • Supported feet — Place a block between your feet to give them something to press against.
  • Wider feet — Move feet wider than hip-width for more stability.

Alternative positions​

  • Side-lying — Lie on your side with knees bent. Tremors can still occur.
  • Reclined — Prop your upper body up on pillows at a 30–45 degree angle.
  • On the bed — If the floor is difficult, use your bed.
  • Chair-seated — Sit in a chair with feet wide apart, knees falling open.
Choosing based on your body
  • For back pain, use lower back support or try side-lying.
  • If butterfly creates pelvic discomfort, use the parallel position or bring feet closer together.

Stage 2: Self-regulation positions​

Know how to stop before you start

Before beginning, you must know how to slow and stop the tremors. This creates safety and confidence.

Rest/slow down positions​

  • Butterfly rest — Lying on back, knees bent, soles together, knees open wide.
  • Legs straight — Legs stretched out straight and relaxed.

Stop position​

  • Straighten your legs, lock your knees, flex your feet (toes point rigidly to the ceiling)
  • If needed, lock your elbows and flex your arms/hands too
Build the skill

Practise stopping several times during your session, even when you don’t need to. This builds confidence that you’re always in control.

Restarting tremors​

To restart after stopping, simply return to the tremoring position (butterfly or parallel) and allow your knees to fall open again. The tremors will usually resume within a few moments.