Trager Approach

A gentle, non-intrusive form of bodywork that promotes deep relaxation and increased physical mobility.


The Trager Approach is a somatic practice that combines gentle, rhythmic rocking movements, stretches, and light touch to release deep-seated physical and mental patterns of tension. Developed by Dr. Milton Trager, this approach aims to re-educate the neuromuscular system, allowing the body to experience a state of ease and freedom of movement. Through this process, the Trager Approach promotes a deep sense of relaxation, increased physical mobility, and a more positive relationship between the mind and body.

Did you know?

Well Me Right offers thousands of virtual and online health and wellness sessions from wellness experts, health coaches, and other holistic health and fitness professionals.

Browse and book a FREE discovery session with the world’s leading wellness experts & get advice over a video call.


The Trager Approach was developed by Dr. Milton Trager (1908-1997), a former athlete and dancer who suffered from chronic back pain. Through his own experimentation and intuitive understanding of the body's capacity for self-healing, Trager discovered that gentle, rhythmic movements could release deep-seated tension and improve physical function. He refined his techniques over several decades, eventually teaching his method to others and establishing the Trager Institute in 1980. Today, the Trager Approach is practiced by certified practitioners worldwide, offering a unique and effective means of enhancing physical and mental well-being.


  1. Reduced Stress and Tension The gentle, non-intrusive touch and rhythmic movements help to release deep-seated patterns of tension, promoting a profound sense of relaxation and stress relief.
  2. Increased Physical Mobility By re-educating the neuromuscular system, the Trager Approach can improve flexibility, coordination, and ease of movement, leading to better overall physical function.
  3. Enhanced Mind-Body Connection The Trager Approach encourages a greater awareness of the body's sensations and a more positive relationship between the mind and body, fostering a sense of integration and well-being.
  4. Pain Relief The release of chronic tension and the promotion of relaxation can help to alleviate various types of pain, including back pain, headaches, and muscle soreness.
  5. Improved Posture By releasing tension and re-educating the body's movement patterns, the Trager Approach can lead to better posture and alignment, reducing the risk of strain and injury.
  6. Increased Energy and Vitality The deep relaxation and improved physical function experienced through the Trager Approach can contribute to increased energy levels and a greater sense of overall vitality.

How It Works

The Trager Approach is a gentle, non-invasive form of bodywork that uses rhythmic, rocking movements to promote deep relaxation and release physical and mental tension. A Trager practitioner guides the client's body through a series of fluid, wave-like motions, aiming to re-educate the neuromuscular system and enhance mind-body awareness. This process, known as 'Hook-up,' is believed to tap into the body's innate wisdom and self-healing capabilities. The practitioner also teaches the client simple, effortless movements called 'Mentastics' to reinforce the benefits of the session and maintain a state of relaxation and ease in daily life.


While the Trager Approach is generally safe and suitable for people of all ages and fitness levels, there are some considerations to keep in mind. Individuals with certain medical conditions, such as acute injuries, severe osteoporosis, or unstable spine, should consult their healthcare provider before receiving Trager sessions. It is essential to communicate any health concerns or preferences to the practitioner to ensure a safe and effective experience. Additionally, the gentle nature of the Trager Approach may not be suitable for those seeking more intense or deep-tissue massage. Results may vary, and multiple sessions are often recommended for optimal benefits.

How Much It Costs

The cost of Trager Approach sessions can vary depending on factors such as the practitioner's experience, location, and session duration. On average, a 60-minute Trager session can range from $70 to $150, while a 90-minute session may cost between $100 and $200. Some practitioners offer package deals or discounts for multiple sessions, which can help reduce the overall cost. It's important to note that insurance coverage for Trager sessions may be limited, so it's best to check with your insurance provider for specific details regarding your plan.

Virtual & Online Options

While the Trager Approach is typically performed in-person, some practitioners offer virtual or online sessions to accommodate clients who may not have access to local practitioners or prefer remote sessions. Online sessions may involve guided Mentastics exercises, self-care techniques, and body awareness coaching. However, the hands-on component of the Trager Approach, which is central to the practice, cannot be fully replicated in a virtual setting. In-person sessions with a qualified practitioner near you allow for the direct, tactile experience that is essential to the Trager Approach, promoting deeper relaxation and more targeted release of tension.


To become a certified Trager practitioner, individuals must complete a comprehensive training program approved by the United States Trager Association (USTA) or the International Trager Association (ITA). The training consists of multiple levels, including Introductory, Intermediate, and Advanced courses, as well as a specific number of supervised practice hours. Upon completion of the training, practitioners must pass both written and practical exams to obtain certification. Certified Trager practitioners are required to adhere to a code of ethics and participate in continuing education to maintain their credentials. When seeking a Trager practitioner, it is essential to verify their certification status through the USTA or ITA website.

Complementary Practices

Some complementary practices that work well with the Trager Approach include yoga, Pilates, tai chi, and meditation. These practices can help enhance body awareness, flexibility, and relaxation, which are key components of the Trager Approach. Incorporating these complementary practices alongside Trager sessions can lead to a more holistic and comprehensive approach to promoting physical and mental well-being.

Practitioner Types

Trager practitioners are typically licensed massage therapists, physical therapists, or occupational therapists who have completed additional training and certification in the Trager Approach. Some chiropractors, nurses, and other healthcare professionals may also pursue Trager certification to expand their skill set and offer this gentle, non-invasive form of bodywork to their clients.

Are you an expert?

Turn your knowledge into impact & income and share your expertise, grow, and improve lives. Become a Wellness Expert on Well Me Right.

Offer paid wellness sessions for 1:1 virtual coaching and support and connect with wellness-seeking individuals on Well Me Right.


  • Q: What are the benefits of receiving Trager sessions?

    • A: Regular Trager sessions can help reduce chronic pain, improve flexibility and range of motion, decrease stress and anxiety, enhance body awareness, and promote a general sense of well-being. Many clients report feeling lighter, more relaxed, and more in tune with their bodies after a Trager session.
  • Q: What is the Trager Approach?

    • A: The Trager Approach is a gentle, non-invasive form of bodywork that aims to release deep-seated physical and mental patterns of tension through soft, rhythmic movements and mindful touch. This approach promotes relaxation, improves flexibility, and enhances overall well-being.
  • Q: How does the Trager Approach differ from traditional massage?

    • A: Unlike traditional massage, which often focuses on applying pressure to specific areas of the body, the Trager Approach uses gentle, fluid movements to encourage relaxation and release tension. Practitioners use a combination of light, non-intrusive touch and guided movements to help clients experience a state of deep relaxation and increased physical freedom.
  • Q: Is the Trager Approach suitable for everyone?

    • A: The Trager Approach is generally safe and suitable for people of all ages and fitness levels, including those with chronic pain or limited mobility. However, as with any form of bodywork, it is essential to consult with a qualified practitioner and inform them of any medical conditions or concerns before beginning a session.
  • Q: How often should I receive Trager sessions to experience the benefits?

    • A: The frequency of Trager sessions depends on individual needs and goals. Some people may benefit from weekly or bi-weekly sessions, while others may find that monthly sessions are sufficient to maintain the positive effects. Your Trager practitioner can help you determine a schedule that works best for your unique situation and desired outcomes.


The Trager Approach is a gentle, non-invasive form of bodywork that can help individuals experience deep relaxation, improved flexibility, and enhanced overall well-being. By addressing both physical and mental patterns of tension, this approach offers a unique and holistic way to promote health and wellness. With its focus on mindful touch and fluid movements, the Trager Approach can be a valuable complement to other practices such as yoga, Pilates, and meditation. As more people seek natural and non-invasive ways to manage stress, reduce pain, and improve their quality of life, the Trager Approach is likely to continue gaining popularity among those interested in alternative and complementary therapies.