Mentastics: three minutes a day, at home
— Association Trager Québec
A Trager session feels good. But what happens a few days later, when tension creeps back into your shoulders in the middle of a busy day? That is exactly what Mentastics are for: small, simple movements that you repeat on your own, at home or elsewhere, to find again the feeling of lightness you experienced on the table.
Mentastics: a word coined by Milton Trager
The word is a contraction of "mental" and "gymnastics". Milton Trager had been a gymnast himself. For him, these movements go through the body to reach the mind.
The Trager approach, a mind-body approach, indeed has two aspects. The first is the session, received from a certified practitioner, on a table or on a chair. The second is Mentastics, a set of body movements at the root of the approach, which help prolong in daily life the feeling of well-being experienced during the session. They are often described as "self-Trager" movements.
Mentastics are very simple movements, close to the gestures we make every day. They are characterized by their lightness and ease and by the absence of intense physical effort. Milton Trager described them this way: "When you do Mentastics, you can experience the most beautiful way to feel, know and move your body."
Not exercises, but a way of moving
Mentastics are not physical exercises as such. They are not predefined movements repeated for performance at the cost of effort. Practitioners rarely use the word "exercise", precisely because it suggests effort. It is more a way of moving than a system of set gestures.
The aim is to deepen your perception of the body, the feeling of release and the natural rhythm of movement. Among other things, this exploration helps develop:
- balance and coordination;
- grace and good posture;
- lightness and mobility;
- the sensations of suppleness, fluidity and ease of movement.
What drives this exploration is a single question, asked inwardly: "What could be lighter, more supple, easier?" Once the question is asked, the quality of the movement emerges on its own.
How to practise them at home
In a video capsule shared by the association, Mentastics movement teacher Louise Voisard recalls a few basic principles. This capsule focuses on the eyes, face and neck, and requires only a comfortable chair. You will find it in the Video zone of the site:
- Create pleasant sensations. This is the first intention, well before the shape of the gesture.
- Listen to yourself. You move in a meditative state, attentive to what you feel.
- Without effort. Ask yourself how to make the movement without force or tension.
- Without pain. Look for an even softer, more pleasant and more comfortable way to do it.
- Scale down when needed. If a movement increases pain, reduce its intensity, angle or rhythm. If that is not enough, stay still and simply imagine the movement.
Milton Trager put it another way: when you feel stiffness and tension, he advised, do not fight your body by trying to get rid of the stiffness, even though that is a natural reaction for most people; the greater the restriction, the lighter the movement should be. And if fatigue or discomfort comes up, simply reduce the range or the number of movements, or even stop and rest.
Three minutes, and sometimes a few seconds
Three minutes is an image: Mentastics do not require a particular time slot. They can be done every day, in a few minutes, and an article in the magazine Mieux-être pointed out that they sometimes take only a few seconds. They fit right into regular activities, which makes them a strong argument for busy people.
You can do them standing or seated, at home, at the office or even while walking down the street. What matters is quality. As Louise de Montigny advised in that article: "We aim for quality, not quantity! Forget about performance and results."
Mentastics are accessible at any age, whatever your physical condition, and even to people living with a disability. They do not seek to replace medicine or other approaches: above all, they remain an education in movement, an easy and accessible way to unwind, find inner peace and relax.
Frequently asked questions
Do I need to have received a Trager session to do Mentastics?
No. Mentastics groups are open to everyone, beginners and experienced alike, with no prerequisites. They are also a good way to discover the Trager approach.
How can I learn Mentastics?
They are taught in individual or group sessions. A practitioner may also teach you a few at the end of a session, so that you can continue on your own.
Are there contraindications?
The movements are done without pain and can be adapted to all physical conditions. Some groups do, however, list contraindications, such as an inflammatory flare-up, or the period after surgery or a fracture. Please check with the group leader.
Move in a group or with a practitioner
To go further, join a Mentastics group: you explore simple movements standing, seated or both, in a friendly atmosphere and at your own pace, with a leader trained in the approach. You can also find a Trager practitioner near you, who will teach you the Mentastics best suited to your body, or learn more about the approach.