Daily Movement Hacks for Trauma Survivors

Posted on Feb 10, 2025 | 0 comments

Healing from trauma is a deeply personal journey that involves not just emotional and mental recovery but physical well-being too. As a trauma survivor, reconnecting with your body through gentle movement can be an essential part of the healing process. I have found that movement helps release pent-up tension, reduces stress, and restores balance to both the body and mind.

If you’re navigating the healing process, these simple yet effective daily movement hacks can support your recovery and help you reclaim your body in a safe and nurturing way.

5 Daily Movement Hacks For Trauma Survivors

Gentle Yoga for Trauma Recovery

Yoga is one of the most effective and accessible ways to help trauma survivors reconnect with their bodies. The slow, mindful movements paired with deep breathing allow individuals to release stored emotions and stress that may have been trapped in the body allowing a yoga practice to serve as a gentle bridge to reintegrate both.

Start with basic poses such as Child’s Pose, Cat-Cow, or Reclining Bound Angle Pose to promote relaxation. These poses help open up areas of tension in the body, such as the hips, back, and shoulders, which are often affected by trauma. Breathing exercises such as Ujjayi Breath or Box Breathing can calm the nervous system, creating a safe space to release stored emotions.

The beauty of yoga is its adaptability. You don’t need to commit to long sessions – just a few minutes a day can bring significant relief. You can even practice in the comfort of your own space, making it a very personal and intimate experience.

Walking to Clear the Mind

Sometimes, the best way to ground yourself after a traumatic event is through simply walking outdoors. Walking is a low-impact, gentle activity that promotes circulation, eases muscle tension, and helps regulate the nervous system. It’s an excellent way to help release stress and connect with your environment without feeling overwhelmed by intense physical exertion.

Stretching to Release Tension

Stretching is another valuable movement tool. Tight muscles are often a physical manifestation of emotional stress, anxiety, or trauma, so regular stretching helps reduce muscle stiffness and improve flexibility.

Start with basic stretches targeting common areas of tension such as the neck, shoulders, and hips. For example, simple stretches like the Seated Forward Fold or Neck and Shoulder Rolls can help relieve the physical stress that often accompanies emotional strain.

Breathing Exercises for Nervous System Regulation

While not a physical movement in the traditional sense, focusing on your breath is a powerful form of movement. Deep breathing exercises can activate the parasympathetic nervous system, which helps calm the body after trauma. Breathing techniques such as 4-7-8 Breathing (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) or Box Breathing (inhale, hold, exhale, hold, each for 4 counts) can bring the body back into balance and help regulate the nervous system. Read more here.

Dancing to Reclaim Joy

Dancing is a form of self-expression that allows trauma survivors to release emotions and reconnect with joy in a spontaneous and playful way. You don’t need to be a dancer to benefit from the therapeutic effects of dancing. Simply putting on your favorite music and moving freely can help you access emotions that may have been buried, allowing you to express yourself in a safe and liberating way.

Healing from trauma requires patience, compassion, and an understanding that the body needs time to recover. Incorporating daily movement into your routine will help you reclaim your sense of safety, strength, and joy. Remember, there’s no right or wrong way to move; the most important thing is to listen to your body and honor its needs.

Healing is a journey, and every step, no matter how small, is progress. Take this 2 minute Unhealed Trauma quiz to find out if you have pain that is ready for purpose.

Malibu Mama Loves Xx