Acupuncture, Prism Blog, Scar Reduction, Surgical Recovery, Transgender Wellness

Can You Exercise After Gender Affirming Surgeries?

Exercise can be a great way to increase energy, keep your body strong, and help clear your mind. Treating your body kindly with modified exercise before and after surgery is especially imperative to assist in the healing process. However, it’s important to know how much and what type is okay. Today, we’re breaking down what types of exercise you can incorporate into your recovery routine and how they can help your body feel its best after gender affirming surgery.

Remember that this is just a guide. Only YOU know your body and your limits. While there may be movements that are uncomfortable after surgery, never do anything that causes you pain or causes you to bleed. Know your body’s limits and be sure to take care of it.

Pre-Op:

Prior to your surgery, it’s best to make time for daily exercise. While each person is unique, take time to discover what exercises feel good and prepare your body best for surgery. Since you likely won’t be able to be active for some time after surgery, it’s important to get your exercise in and make it count.

  1. Foam rolling: You can buy these in most stores or online and they can be used to help sore or tight muscles. Use a foam roller daily the week before surgery (or earlier than that) to soothe any tight muscles. Do what feels right for your body, but refer to this article for five beginner-friendly positions. 
  2. Core exercises: Core work can help your posture and strengthen your core. Here are some core moves to incorporate into your exercises before your surgery. 
  3. Stretching: Stretching isn’t just for before or after a workout. Stretching can help with tight muscles, improve flexibility, release tension, and more. Find a stretching routine that works for you
  4. Pelvic floor exercises: Prior to bottom surgery–like vaginoplasty, metoidioplasty, or phalloplasty–pelvic floor exercises can be extremely helpful in preparing the body. One exercise we recommend involves imagining you’re picking up a marble or closing a drawstring purse with your perineum. Pick it up, hold for a moment, then let it go. This exercise can both strengthen and relax your pelvic floor muscles prior to surgery. If you have any pre-existing pain or issues with urination, contact a pelvic physical therapist to discuss what’s best for your body. 

Post-Op:

After your surgery, you may notice your body feels and moves differently. It’s important to be sure to balance out your healing with both rest and movement to help your body in its recovery. Take each move slowly, paying attention to how your body is feeling.

  1. Slow walks: Unless you’re on bed rest (which may be the case for bottom surgery), try going for a slow walk around the block the day after surgery. If you’re on bed rest, start this the day you’re off bed rest. Bring a buddy with you to keep you company and assist you if needed. Rather than going for longer walks, go for shorter walks more often. A good rule of thumb is to aim for three one-block walks every day in the first week, then increase to a few blocks at a time if you’re up to it. Many doctors recommend you keep your walks short, around less than 15 minutes until two or more weeks post-op. 
  2. Ankle exercises: Start with pointing and flexing your toes 20 times every two hours. Then, make circles with your ankles 10 times in each direction to promote circulation and prevent deep vein thrombosis. This is recommended to be done every two hours while lying in bed. Ankle pumps are simply moving your ankle up and down. To do ankle pumps, plantarflex one foot as if pressing down on an imaginary gas pedal. Then, dorsiflex your feet by pulling your toes up toward your shins as if letting off the gas. Repeat with the other foot and alternate sides for 20 repetitions. This is great when you’re on bed rest, such as after phalloplasty, metoidioplasty, or vaginoplasty.
  3. Deep breathing: Not necessarily an exercise, but a great way to check in with yourself and your body. If at any point you need to relax, breathe through discomfort, or put your mind at ease, practice deep breathing through your nose. Let your belly and chest expand all the way from the tops of your shoulders to your pelvic floor, and sideways to expand your ribs. Feel the air fill your lungs and exhale slowly through the mouth. Do this however often you’d like, with a recommendation of two or more minutes, two or more times per day. Yes, this exercise is ok to do after top surgery (mastectomy, chest masculinization, or breast augmentation); you may feel some discomfort but should not feel pain.
  4. Shoulder rolls: With a surgeon’s consent, stand or sit comfortably with your arms relaxed at your sides. In a circular motion, bring your shoulders forward, up, backward, and down. Try to make the circle as large as you can and move both of your shoulders at the same time, doing this 10 times. If you have tightness across your incision or chest, start with smaller circles and increase the size as the tightness decreases. After your series of 10, switch directions and do 10 shoulder rolls in the backward direction. Bring your shoulders backward, up, forward, and down. You may find that the backward direction is a little tighter across your chest than the forward direction. Rest assured knowing that this will get better with practice.
  5. “Chicken wings:” Also called shoulder wings, these are done by placing your hands on your chest or collarbone, wherever is most comfortable. Raise your elbows upwards out to the side, limiting your range of motion as instructed by your healthcare team. Slowly lower your elbows. Do this 10 times, imitating a chicken wing, and then slowly lower your hands back down to your lap. If you feel discomfort while doing this exercise, hold your position and do the deep breathing exercise above. If the discomfort doesn’t go away, don’t raise your elbows any higher. If the discomfort does go away, finish the exercise in a range of motion that’s comfortable for you.
  6. Arm side circles: With a surgeon’s consent, stand with your feet slightly apart to help you balance. Raise each arm, one at a time, out to the side as high as you can. Gently, start making slow, backward circles in the air with your arm. Be sure you’re moving your arm from your shoulder, not your elbow, and keep your elbow straight. Increase the size of the circles until they’re as large as you can comfortably make them, limiting your range of motion as instructed by your healthcare team. Be sure to complete at least 10 full backward circles. If you feel any aching or if your arm is tired, take a break. Continue doing the exercise when you feel better. Slowly lower your arm to your side to rest your arm for a moment. Repeat the exercise at your comfort level, this time making slow, forward circles instead. 
  7. Hand pumps: These can help reduce swelling in the chest and should be done three times a day. Open and close the fists ten times, holding for a few moments in between. 
  8. Other exercises: Three slightly more advanced poses to help with surgical recovery are “happy baby pose,” “child’s pose,” and side bends. You can use a pillow under your knees in child’s pose if it’s uncomfortable. Wait to start these until you have surgeon approval as they require a little more range of motion. 

Remember: If you can’t eat, drink, and/or urinate, or have a fever, chills, an infection, trouble breathing, unusual bleeding, redness, feel unwell, or have a hot feeling in the surgical site, call your doctor or go to the emergency room. Ask your surgeon what signs you should look for regarding post-surgical complications.

Get acupuncture home visits in Berkeley, Oakland, and the greater Bay Area to improve your recovery: www.prismacupuncture.com/appointments

This information is for educational purposes only, please consult a healthcare provider before exercising and always follow your surgeon’s advice.

Prism Blog, Surgical Recovery, Transgender Wellness

Top Nutrition Tips for Successful Surgical Recovery

We all know to prepare foods ahead of time or have friends drop off meals since meal prep after surgery is difficult. But did you know that there are certain foods that can actually help you recover faster and have less post-surgical side effects?

Tips:

  1. Use a google calendar or care calendar like lotsahelpinghands to make a plan for friends to bring you meals, check on you, clean your house, walk your dogs, and help you with any personal hygiene tasks you can’t perform yourself. If you are traveling for surgery you can have friends sign up to order you meal delivery from apps like doordash or magickitchen. Extend your care calendar one week longer than you think you’ll need it. It’s easier to cancel than try to organize more help while you’re recovering. Have some canned soups and freezer meals on hand too just in case you find yourself stuck waiting a few hours for your next delivery.
  2. If you are traveling for surgery check out recovery centers in the area, like Trans Heartline in the Bay Area. They can provide meal prep for you during your stay!
  3. Use acupuncture to improve any preexisting issues (back pain, sciatica, constipation, prior scar tissue, pain from compression garments) that could be aggravated by the surgery, to improve surgical outcomes and the healing process. Plus, acupuncture boosts your immune system, improves your sleep, and helps you feel relaxed before surgery. Schedule an appointment now for $30 off when you mention this post!
  4. If you can’t eat, drink, and/or urinate, or have a fever, chills, an infection, trouble breathing, unusual bleeding, redness or hot feeling in the surgical site, or feel unwell call your doctor or go to the emergency room. Ask your surgeon what signs you should look for of post-surgical complications.

Recovery Foods:

  1. To prevent nausea, stick to broths, homemade sugarless jello, soups, overcooked soft veggies, vegetable juices, coconut water, fruits, and plenty of water. Avoid processed hospital food and sugar if possible. Bring water, ginger tea, and crackers or another easy snack to the hospital to eat right after your surgery.
  2. Avoid dried foods, jerky, chips, processed foods, dairy products, red meat, starchy foods, and sugar which can cause constipation.
  3. For urethra surgeries, avoid bladder irritants like tomatoes, caffeine, chocolate, citrus, carbonation, spicy foods, sugar, artificial sweeteners, processed foods, onions, and cranberry (can cause frequent urination), and drink exactly 8 glasses of water a day and avoid water before bedtime.
  4. For colon surgery, avoid colorectal irritants like seeds, whole grains, and stick to a soft food diet with plenty of fiber.
  5. If you are experiencing nausea stick to a liquid/soft food diet and drink ginger tea. For a low appetite, drink lemon balm tea.
  6. Eat plenty of lean protein (skinless chicken, eggs, beans, nuts, seeds), whole grains (quinoa, rye, whole wheat, oats, wild rice), vitamin C and fiber (berries, citrus, mango, papaya, tomatoes, peaches, melons, apricots, apples, dark leafy greens), magnesium and iron (pumpkin seeds), and glutamine and arginine (in bone broth).
  7. Drink 1+ cup bone broth daily for 2+ weeks post-surgery to speed skin and wound healing, especially for bottom surgeries.
  8. Avoid sugar 1+ week before as it depletes the immune system and prevents healing.
  9. Avoid large amounts of salt 7+ days before surgery to reduce post-surgical swelling.
  10. Avoid caffeine 48-72 hours before surgery as it impacts how your body processes the anesthesia.
  11. Avoid alcohol 1+ week before surgery as it impacts how your liver processes the anesthesia.

Get acupuncture home visits to improve your recovery: www.prismacupuncture.com/appointments

This information is for educational purposes only, please consult a healthcare provider before taking any supplements or herbs and always follow your surgeon’s advice.

Prism Blog, Surgical Recovery, Transgender Wellness

10 Tips to Help You Better Prepare for Surgery

There’s nothing worse than getting home from surgery and realizing you don’t have your prescribed painkillers or pre-prepared food that’s easy on the stomach. There are many things you can do in advance of your surgery to help yourself have an easier recovery afterwards. Here are some simple tasks to help you prepare.

  1. Pick up your prescriptions before surgery and take them with you to the hospital in case you need them on the way home. Bring some Dramamine natural (extra strength ginger) or surgeon prescribed anti-nausea med, water bottle, and an easy-on-the-stomach snack like crackers or applesauce to the hospital too. If you’re staying in the hospital, pack earplugs and an eyemask.
  2. Get a haircut that’s easy to maintain. Get your eyelashes tinted if that’s your thing and you won’t be able to easily put on makeup for a week or two (ex. breast augmentation or top surgery). Make sure all of your toiletries, easy to prepare food, medications, and other essentials are within easy reach for the range of motion you’ll have after surgery.
  3. Assign someone or multiple people to take you to surgery, stay in the hospital during surgery in case they have to speak with the surgeon, be there when you wake up, (visit you daily if you’re there for an extended stay), take you home, and stay with you for at least 24 hours after arriving home. Have a backup person in case your caregiver falls through, even if that person is your partner. Unfortunately it is not uncommon for breakups to happen around surgery time. If you are traveling for surgery check out recovery centers in the area, like Trans Heartline in the Bay Area.
  4. Use a google calendar or care calendar like lotsahelpinghands to make a plan for friends to bring you meals, check on you, clean your house, walk your dogs, and help you with any personal hygiene tasks you can’t perform yourself. If you are traveling for surgery you can have friends sign up to order you meal delivery from apps like doordash or magickitchen. Extend your care calendar one week longer than you think you’ll need it. It’s easier to cancel than try to organize more help while you’re recovering. Have some canned soups and freezer meals on hand too just in case you find yourself stuck waiting a few hours for your next delivery.
  5. For gender affirming surgeries, picture what you’ll look like afterwards and feel how that feels. Ask your surgeon for their outcome statistics and for photos of their patients pre and post surgery. Talk to multiple surgeons about their techniques if you can. I see patients who do this be much more satisfied with their results, rather than wishing they’d gone with a different technique or a different surgery altogether.
  6. Get your exercise in since you won’t be able to be as active for a while. Use a foam roller daily the week before surgery to work out any tight muscles. Do core work, work on your posture, stretch everything out since you won’t be able to move much for a while. Strengthen your pelvic floor exercises before bottom surgery (imagine picking up a marble or closing a drawstring purse with your perineum–and let it go–to strengthen and relax your pelvic floor); work with a pelvic physical therapist if you have any preexisting pain or urination issues.
  7. Avoid large amounts of salt 7+ days before surgery to reduce post-surgical swelling. Avoid caffeine 48-72 hours before surgery. Avoid smoking 6+ weeks before surgery (6 months minimum if grafts are involved), including no nicotine of any kind 1 month before and no marijuana 2-3 weeks before to promote healing. Avoid alcohol 1+ week before surgery. Avoid sugar 1+ week before as it depletes the immune system and prevents healing.
  8. Get a wedge pillow or other support pillows, heating pad, icepack, plenty of comfy loose clothes. Get a Tushy travel bidet to reduce wiping after bottom surgery. Set up a healing spot for yourself with easy access to a bathroom and all of your supplies handy.
  9. Wear loose easy pull on pants/skirt and a loose button-down shirt and slip on shoes. Bring headphones or a book to distract yourself in case you’re waiting a while for your surgery. Bring a small pillow for the car ride to cushion your surgical site from the seatbelt. Don’t bring valuables to the hospitals. Put your things in a small bag to have your buddy hang on to while you’re in surgery.
  10. Use acupuncture to improve any preexisting issues (back pain, sciatica, constipation, prior scar tissue, pain from compression garments) that could be aggravated by the surgery, to improve surgical outcomes and the healing process. Plus, acupuncture boosts your immune system, improves your sleep, and helps you feel relaxed before surgery. Schedule an appointment now for $30 off when you mention this post!

Get acupuncture home visits to improve your recovery: www.prismacupuncture.com/appointments

This information is for educational purposes only, please consult a healthcare provider before taking any supplements or herbs and always follow your surgeon’s advice.

How LGBT Inclusion Can Grow Your Acupuncture Practice
Acupuncture, For Providers, Prism Blog, Transgender Wellness

Free Webinar for Practitioners!

Did you miss last weekend’s free Gender 101 webinar for practitioners?

You can still catch the replay!

I am so honored to have participated in Lhasa OMS, CSOMA, and Smarty Practice’s ‘Love Your Practice’ digital summit last weekend, where I led a 1-hour training on ‘How LGBT-Inclusion Can Grow Your Patient Base.’ We reached 900 people!

Check out the replay online.

Creating an LGBT-Inclusive Practice Can Grow Your Patient Base

Katrina Hanson, L.Ac. – Prism Integrative Acupuncture

Click here.

Want to learn more?

Check out my upcoming 4-credit CEU class (CA pending): The LGBT-Inclusion Toolkit, Upgrade Your Acupuncture Practice.

Find out more: https://prismintegrativeacupuncture.com/lgbt-inclusion-webinar/

An image of an acupuncturist giving a transgender patient therapeutic massage for chest pain from binding.
Prism Blog, Surgical Recovery, Transgender Wellness

Six Steps to More Comfortable Binding: Part Six

Guest blog from Sandy Baird DC of Riverstone Chiropractic


According to a Health Impact Study published in the Culture, Health, and Sexuality Journal, 97% of people who wear a binder experience uncomfortable side effects such as neck pain, shoulder pain, back pain, and trouble breathing.

Other than limiting the time you spend in a binder, changing/washing your binder often, and avoiding unsafe compression methods such as duct tape and ACE bandages, there are several steps you an take to decrease the discomforts associated with binding.

This collection of tips comes both from my personal experience wearing binders as well as my clinical experience in treating the musculoskeletal complaints that my clients experience from binding.

6. Power up your core

  • I’m not talking about getting six-pack abs or doing endless crunches.
    • When your deep postural core muscles are activated, your neck, back, and shoulders have to work less hard to hold you up.
    • Two of the best and most accessible exercises are core bracing and the dead bug.
  • Core bracing:
    • Lie on your back with your knees bent and your feet on the ground.
    • Find a posterior pelvic tilt (tuck your tailbone under to flatten your low back, versus arching your low back and having a big space between the floor and your low back).
    • It should feel like your pubic bone and your ribs are reaching for each other, even though your head and torso are relaxed on the ground.
    • Pull your belly button in towards your spine as if it could root ten feet down into the earth underneath you.
    • Now exhale fully while emphasizing this bracing.
    • Inhale and relax everything, allowing your belly to expand fully.
    • Exhale as you find the bracing again.
    • Repeat several times until you are comfortable finding this bracing.
    • This is the foundational movement to the dead bug.
  • Dead bug:
  • Lie on your back and bring your knees up to tabletop position (knees bent to 90, and shins parallel to floor).
  • Find a posterior pelvic tilt (tuck your tailbone under to flatten your low back, versus arching your low back and having a big space between the floor and your low back).
  • Slowly extend your right arm and left leg, and then return to the starting point.
  • Repeat on the other side for a total of 2×20.
  • If this movement is painful or challenging for you and you feel your low back pop up off the mat:
    • Return to a strong posterior pelvic tilt
    • Then shorten the lever arm of this movement by tapping your heel down to the floor instead of extending your whole leg out.

Check out previous blog posts for tips #1-5!

The stretches, self-muscle work, and strengthening exercises are from my full core and glutes strengthening program available for purchase at www.engineeringyourbody.com. And if you are interested in exploring muscle-work or joint adjusting to alleviate your muscle and joint pain, you can find out more about my practice at www.riverstonechiropractic.com.

In happiness and health,

Dr. Sandy Baird, DC

Oakland Chiropractor Sandy Baird

 


Bio:
I’m Dr. Sandy Baird, DC. I’ve been providing bodywork in the Bay Area for over ten years now. First as a massage therapist, and now as a doctor who combines soft tissue work with joint adjusting. I feel that it’s important for queers to have a safe space to have their bodies worked on. Many of us already shoulder a lot of extra stress and tension from being constantly judged, worrying about what bathrooms we should use, and having to actively resist and fight back for our rights as our new state of “normal”.


References:
Health impact of chest binding among transgender adults: a community-engaged, cross-sectional study: https://www.tandfonline.com/doi/full/10.1080/13691058.2016.1191675

 


All information in this blog is for educational uses only. Always consult your doctor before taking any herbs or supplements, or changing or discontinuing your medications.


Contact us to see if your insurance covers services at our office!

Join the Prism Family! Subscribe to our newsletter and get our free hormone health mini e-course.

Sandy Baird DC of Riverstone Chiropractic providing queer inclusive LGBT chiropractic care for trans patients
Prism Blog, Surgical Recovery, Transgender Wellness

Six Steps to More Comfortable Binding: Part Five

Guest blog from Sandy Baird DC of Riverstone Chiropractic


According to a Health Impact Study published in the Culture, Health, and Sexuality Journal, 97% of people who wear a binder experience uncomfortable side effects such as neck pain, shoulder pain, back pain, and trouble breathing.

Other than limiting the time you spend in a binder, changing/washing your binder often, and avoiding unsafe compression methods such as duct tape and ACE bandages, there are several steps you an take to decrease the discomforts associated with binding.

This collection of tips comes both from my personal experience wearing binders as well as my clinical experience in treating the musculoskeletal complaints that my clients experience from binding.

5. Get adjusted

  • Tight or compressed muscles over time can:
    • Pull on joints
    • Create “stuck” spots in the spine
  • Even after you release the muscular tension:
    • These sticky fixations of the joints can remain
    • They limit range of motion
    • They cause pain
    • They cause sensations of tightness
  • Chiropractic adjustments are the only way to correct these fixations.
    • They can go a long way in terms of:
      • Relieving pain
      • Restoring motion

Look out for next week’s post for tip #6!

The stretches, self-muscle work, and strengthening exercises are from my full core and glutes strengthening program available for purchase at www.engineeringyourbody.com. And if you are interested in exploring muscle-work or joint adjusting to alleviate your muscle and joint pain, you can find out more about my practice at www.riverstonechiropractic.com.

In happiness and health,

Dr. Sandy Baird, DC

Oakland Chiropractor Sandy Baird

 


Bio:
I’m Dr. Sandy Baird, DC. I’ve been providing bodywork in the Bay Area for over ten years now. First as a massage therapist, and now as a doctor who combines soft tissue work with joint adjusting. I feel that it’s important for queers to have a safe space to have their bodies worked on. Many of us already shoulder a lot of extra stress and tension from being constantly judged, worrying about what bathrooms we should use, and having to actively resist and fight back for our rights as our new state of “normal”.


References:
Health impact of chest binding among transgender adults: a community-engaged, cross-sectional study: https://www.tandfonline.com/doi/full/10.1080/13691058.2016.1191675

 


All information in this blog is for educational uses only. Always consult your doctor before taking any herbs or supplements, or changing or discontinuing your medications.


Contact us to see if your insurance covers services at our office!

Join the Prism Family! Subscribe to our newsletter and get our free hormone health mini e-course.

Sandy Baird DC of Riverstone Chiropractic providing queer inclusive LGBT chiropractic care for trans patients
Prism Blog, Surgical Recovery, Transgender Wellness

Six Steps to More Comfortable Binding: Part Four

Guest blog from Sandy Baird DC of Riverstone Chiropractic


According to a Health Impact Study published in the Culture, Health, and Sexuality Journal, 97% of people who wear a binder experience uncomfortable side effects such as neck pain, shoulder pain, back pain, and trouble breathing.

Other than limiting the time you spend in a binder, changing/washing your binder often, and avoiding unsafe compression methods such as duct tape and ACE bandages, there are several steps you an take to decrease the discomforts associated with binding.

This collection of tips comes both from my personal experience wearing binders as well as my clinical experience in treating the musculoskeletal complaints that my clients experience from binding.

4. Self-muscle work

  • Stress, tension, and anxiety can all manifest in muscular tightness.
    • There isn’t anything you can do to un-compress tissues that have been compressed all day, but there are some home-care exercises you can do to boost your resilience so you will best be able to handle the compression from a binder.
  • Foam roll your back muscles.
    • Sit on the floor with your legs in front of you, bend your knees and place your feet on the floor.
    • Place a foam roller horizontally across your mid-back and lean back against it.
    • Either cross your arms like you are hugging yourself, or clasp your hands behind your neck, and then use your heels to push into the floor to raise your hips.
    • Your head and torso will naturally lower as the foam roller moves upwards along your spine.
    • Find a rocking motion where your hips go up as your head and torso lower.
    • You can shift your weight to the muscles on one side of your spine at a time, or just keep things centered and get pressure on both sides at once.
    • After you have rolled out some of the tension in your back muscles, return your hips to the ground.
    • Reset the roller approximately at the level of your shoulder blades, and then inhale as you slowly extend your upper back over it.
    • Your head can drop back and down.
    • Exhale as you come back to the starting position.
    • This will create more general mobility through your thoracic spine (upper and mid-back).
  • Find a softball or tennis-ball-sized massage ball and some wall space.
    • Facing the wall, place the ball into the outer corner of your pec muscles (near the outside of your collarbone but before you get to your arm.
    • Roll through these chronically tight tissues until you find the tightest spot.
    • Hold pressure on that spot for about thirty seconds, remembering to breathe.
    • If you need more space for your face or your chest, you can move this exercise near a doorway and poke your head through the doorway.
    • If there is no doorway available, just place a yoga block between the ball and the wall to allow you some more space.

Look out for next week’s post for tip #5!

The stretches, self-muscle work, and strengthening exercises are from my full core and glutes strengthening program available for purchase at www.engineeringyourbody.com. And if you are interested in exploring muscle-work or joint adjusting to alleviate your muscle and joint pain, you can find out more about my practice at www.riverstonechiropractic.com.

In happiness and health,

Dr. Sandy Baird, DC

Oakland Chiropractor Sandy Baird

 


Bio:
I’m Dr. Sandy Baird, DC. I’ve been providing bodywork in the Bay Area for over ten years now. First as a massage therapist, and now as a doctor who combines soft tissue work with joint adjusting. I feel that it’s important for queers to have a safe space to have their bodies worked on. Many of us already shoulder a lot of extra stress and tension from being constantly judged, worrying about what bathrooms we should use, and having to actively resist and fight back for our rights as our new state of “normal”.


References:
Health impact of chest binding among transgender adults: a community-engaged, cross-sectional study: https://www.tandfonline.com/doi/full/10.1080/13691058.2016.1191675

 


All information in this blog is for educational uses only. Always consult your doctor before taking any herbs or supplements, or changing or discontinuing your medications.


Contact us to see if your insurance covers services at our office!

Join the Prism Family! Subscribe to our newsletter and get our free hormone health mini e-course.

Sandy Baird DC of Riverstone Chiropractic providing queer inclusive LGBT chiropractic care of trans patients
Prism Blog, Surgical Recovery, Transgender Wellness

Six Steps to More Comfortable Binding: Part Three

Guest blog from Sandy Baird DC of Riverstone Chiropractic


According to a Health Impact Study published in the Culture, Health, and Sexuality Journal, 97% of people who wear a binder experience uncomfortable side effects such as neck pain, shoulder pain, back pain, and trouble breathing.

Other than limiting the time you spend in a binder, changing/washing your binder often, and avoiding unsafe compression methods such as duct tape and ACE bandages, there are several steps you an take to decrease the discomforts associated with binding.

This collection of tips comes both from my personal experience wearing binders as well as my clinical experience in treating the musculoskeletal complaints that my clients experience from binding.

3. Deep breathing and coughing

  • Before pulling on your binder for the day, build resilience in your lungs and rib muscles by taking three deep breaths.
    • If your mobility allows it, sweep your arms up overhead on your inhale, and gently lower your arms on your exhale.
    • During binding it may feel challenging to take very full breaths.
  • A centering meditation focused on connecting with your normal breathing pattern can be helpful in alleviating some of the anxiety that can come from feeling like you can’t get a deep breath.
    • You can create your own or download one of the many free meditation apps that are available to you.
  • After binding, take three deep breaths, then do three big coughs to clear any fluid that may be building up in the lungs.
    • This fires up the intercostal muscles, those little in-between-the-ribs muscles that don’t see a lot of activation due to being squished down under a binder.
  • Follow with another round of three more deep breaths and then three more coughs.

Look out for next week’s post for tip #4!

The stretches, self-muscle work, and strengthening exercises are from my full core and glutes strengthening program available for purchase at www.engineeringyourbody.com. And if you are interested in exploring muscle-work or joint adjusting to alleviate your muscle and joint pain, you can find out more about my practice at www.riverstonechiropractic.com.

In happiness and health,

Dr. Sandy Baird, DC

Oakland Chiropractor Sandy Baird

 


Bio:
I’m Dr. Sandy Baird, DC. I’ve been providing bodywork in the Bay Area for over ten years now. First as a massage therapist, and now as a doctor who combines soft tissue work with joint adjusting. I feel that it’s important for queers to have a safe space to have their bodies worked on. Many of us already shoulder a lot of extra stress and tension from being constantly judged, worrying about what bathrooms we should use, and having to actively resist and fight back for our rights as our new state of “normal”.


References:
Health impact of chest binding among transgender adults: a community-engaged, cross-sectional study: https://www.tandfonline.com/doi/full/10.1080/13691058.2016.1191675

 


All information in this blog is for educational uses only. Always consult your doctor before taking any herbs or supplements, or changing or discontinuing your medications.


Contact us to see if your insurance covers services at our office!

Join the Prism Family! Subscribe to our newsletter and get our free hormone health mini e-course.

Two nonbinary queer patients of color kissing
Prism Blog, Surgical Recovery, Transgender Wellness

Six Steps to More Comfortable Binding: Part Two

Guest blog from Sandy Baird DC of Riverstone Chiropractic


According to a Health Impact Study published in the Culture, Health, and Sexuality Journal, 97% of people who wear a binder experience uncomfortable side effects such as neck pain, shoulder pain, back pain, and trouble breathing.

Other than limiting the time you spend in a binder, changing/washing your binder often, and avoiding unsafe compression methods such as duct tape and ACE bandages, there are several steps you an take to decrease the discomforts associated with binding.

This collection of tips comes both from my personal experience wearing binders as well as my clinical experience in treating the musculoskeletal complaints that my clients experience from binding.

2. Balance push and pull movements

  • Many trans-masculine folks hit the weight room to build up their pectoral muscles (chest muscles) in order to sculpt a more masculine physique.
  • But often during this quest to build a more muscular chest with pushing-type movements like the bench press or pushups, we neglect to strength-train our upper and mid-back muscles with pulling-type movements like:
    • rows
    • pull-ups
    • lat-pulldowns
  • This can lead to postural imbalances between the front and back of the body, which can add layers of pain and tension to a torso already taxed from the compression of a binder.
  • Not only is it important to balance upper-body pushing and pulling in the weight room, but also adding specific strengthening exercises such as:
    • The I-Y-T exercise
    • Rotator cuff external rotations with a band or a cable machine
  • These can greatly improve shoulder and back health and decrease postural strain.

Look out for next week’s post for tip #3!

The stretches, self-muscle work, and strengthening exercises are from my full core and glutes strengthening program available for purchase at www.engineeringyourbody.com. And if you are interested in exploring muscle-work or joint adjusting to alleviate your muscle and joint pain, you can find out more about my practice at www.riverstonechiropractic.com.

In happiness and health,

Dr. Sandy Baird, DC

Oakland Chiropractor Sandy Baird

 


Bio:
I’m Dr. Sandy Baird, DC. I’ve been providing bodywork in the Bay Area for over ten years now. First as a massage therapist, and now as a doctor who combines soft tissue work with joint adjusting. I feel that it’s important for queers to have a safe space to have their bodies worked on. Many of us already shoulder a lot of extra stress and tension from being constantly judged, worrying about what bathrooms we should use, and having to actively resist and fight back for our rights as our new state of “normal”.


References:
Health impact of chest binding among transgender adults: a community-engaged, cross-sectional study: https://www.tandfonline.com/doi/full/10.1080/13691058.2016.1191675

 


All information in this blog is for educational uses only. Always consult your doctor before taking any herbs or supplements, or changing or discontinuing your medications.


Contact us to see if your insurance covers services at our office!

Join the Prism Family! Subscribe to our newsletter and get our free hormone health mini e-course.

Four queer patients of color, including masculine of center nonbinary transgender patients and trans men
Prism Blog, Surgical Recovery, Transgender Wellness

Six Steps to More Comfortable Binding: Part One of Six

Guest blog from Sandy Baird DC of Riverstone Chiropractic


According to a Health Impact Study published in the Culture, Health, and Sexuality Journal, 97% of people who wear a binder experience uncomfortable side effects such as neck pain, shoulder pain, back pain, and trouble breathing.

Other than limiting the time you spend in a binder, changing/washing your binder often, and avoiding unsafe compression methods such as duct tape and ACE bandages, there are several steps you an take to decrease the discomforts associated with binding.

This collection of tips comes both from my personal experience wearing binders as well as my clinical experience in treating the musculoskeletal complaints that my clients experience from binding.

  1. Practice daily movement and stretching

Increasing circulation and stretching key muscles in your body can help release some of the tightness that builds up from the daily postural stress associated with binding.

One possible routine would start with five minutes of movement of your choice (walking, dancing, jumping jacks, etc) to increase general blood flow to your muscles.

Then spend 30-60 seconds performing each of the following stretches:

  • Trapezius muscles:
    • From a seated or standing position, tilt your right ear towards your right shoulder, imagining your neck growing long towards the sky before settling into the tilt.
    • This should bring a stretching sensation into your left neck muscles and trap muscles (the chronically tight muscle between your head and your shoulder.
    • If you want more of a stretch, you can reach up with your right hand and gently apply a bit of overpressure, being careful not to crunch your head down, but instead allowing more length in your neck.
  • Pectoralis minor muscle:
    • Find a doorway you can walk through.
    • Bring your right arm up and out to your side like a goalpost
    • Then place your right elbow and right wrist against the doorframe.
    • Your elbow should be level with your shoulder.
    • Slowly lean your torso forward into the door opening while keeping your elbow and wrist in contact with the doorframe.
    • If this stretch creates any pinching sensation in your shoulder, you can alternatively lie atop a foam roller placed vertically along your spine (head and hips supported) and drop your arms out to the sides.
  • Side stretch:
    • Reach your arms overhead if that is available to you, or plant your hands on your hips.
    • On your inhale, reach and lean upwards and over to your left side.
    • If your arms are overhead you may want to grasp your right wrist with your left hand.
    • You should feel a stretch along the right side of your body through your ribcage.
  • Cobra stretch:
    • lying face-down, place your hands under your shoulders with your palms down and fingers pointing forwards.
    • Draw your elbows back and in towards your sides so your shoulders won’t hunch up by your ears.
    • Then press up gently until you feel a generalized stretch through the front of your chest and abdomen.

Look out for next week’s post for tip #2!

The stretches, self-muscle work, and strengthening exercises are from my full core and glutes strengthening program available for purchase at www.engineeringyourbody.com. And if you are interested in exploring muscle-work or joint adjusting to alleviate your muscle and joint pain, you can find out more about my practice at www.riverstonechiropractic.com.

In happiness and health,

Dr. Sandy Baird, DC

Oakland Chiropractor Sandy Baird

 


Bio:
I’m Dr. Sandy Baird, DC. I’ve been providing bodywork in the Bay Area for over ten years now. First as a massage therapist, and now as a doctor who combines soft tissue work with joint adjusting. I feel that it’s important for queers to have a safe space to have their bodies worked on. Many of us already shoulder a lot of extra stress and tension from being constantly judged, worrying about what bathrooms we should use, and having to actively resist and fight back for our rights as our new state of “normal”.


References:
Health impact of chest binding among transgender adults: a community-engaged, cross-sectional study: https://www.tandfonline.com/doi/full/10.1080/13691058.2016.1191675

 


All information in this blog is for educational uses only. Always consult your doctor before taking any herbs or supplements, or changing or discontinuing your medications.


Contact us to see if your insurance covers services at our office!

Join the Prism Family! Subscribe to our newsletter and get our free hormone health mini e-course.

A trans patient touching their shoulder
Prism Blog

Guest Post: Techniques to Fall Asleep When Living With Chronic Pain

Guest Post by Sarah Cummings


Life is often cruelly ironic. Especially when it comes to sleep.

You see, sleep is generally seen as the single most effective thing we can do for the health of our body. Both mentally and physically. If you’re feeling in any way under the weather, be it the flu, an injury or even depression, sleep has been proven to provide relief. Yet when we suffer from something, say chronic pain, sleep is often the hardest thing to achieve.

That’s not to say we shouldn’t try, however, it may take a little effort but the benefits of regularly getting a good night’s rest are truly worth it. In fact it has been stated that there isn’t a single function or process within either the body or brain that isn’t enhanced by sleep, and impaired by the lack of it. Wow!

If you suffer from chronic pain, good quality sleep will certainly improve your ability to cope with the stresses and strains of the day. But how to get to sleep in the first place? Well, read on below and I’ll give you some tried and tested techniques.

Get outside early in the day

A healthy pre-bed routine doesn’t just start an hour before bed, it starts from the moment you wake up in the morning. Everything you do during the course of the day plays a role in how well you’ll sleep at night. One of the very best, and easiest ways to improve your odds of dropping off to sleep promptly at night is to get outside early in the morning.

You see, your body has an internal clock, a system that tells you when to wake and when to sleep. Daylight plays a very important role in regulating this clock. Getting outside early and bathing yourself in light helps to keep your clock well calibrated. Plus, getting outside and into nature is a proven mood enhancer and stress reliever. The happier and less stressed we are, the better we sleep.

Watch your caffeine intake

As we’ve already covered, everything you do during the day can help or hinder how well you sleep. For instance caffeine has a half life of six hours. Huh? What that means is it takes six hours for 50% of the caffeine to be flushed from your body. So, 25% of the caffeine in a cup of joe you drink at midday is still in your system come midnight. Shocking right? You wouldn’t drink a quarter of a cup of coffee just before bed would you. Well, you might want to start limiting your afternoon brews.

Have a good wind-down routine

If you’ve had a hard day, and let’s face it, any day with chronic pain is a hard day. It can be all to easy to simply flick on the box and veg out for a few hours in the evening. We are living in the golden years of television after all.

There’s nothing wrong with watching a bit of telly, the problems for your sleep come when you watch it right up until bedtime. Screens of all kinds, from TVs to smartphones, give off a form of bluelight that mimics daylight. This plays havoc with the body’s production of melatonin, the hormone that signals to the rest of our body that it’s time for bed.

The solution is simple, you can still watch your favourite shows but just make sure you give yourself a window of an hour between powering down all the screens in your house and laying ear on pillow. Yep, that includes your smartphone!

Make your bed a sleep sanctuary

Your bed should only ever be used for two things, sex and sleep. What it isn’t is a home cinema, an office, a dining room or somewhere to manage your social media empire.

The brain forms associations very quickly, ones that are often very hard to break. If you watch movies or reply to work emails in bed, the connection between your bed and sleep will be weakened.

Reclaim your bed for sleep (and sex) alone and you’ll soon find that not only do you find it easier to conk out but you’ll also sleep deeper, and for longer. Oh, and the better you sleep, the better your sex drive. Now that’s what I call a win-win.

So, there you have it sleep fans – the importance of sleep and a few techniques you can adopt to improve your odds of getting more of it – sleep that is. Like everything in life, improving your sleep will take time and effort, but believe it’s worth it. Everything truly is better in the morning. At least after a good night’s sleep it is. Experiment, make notes and experiment again, it’s worth getting it right.


Bio:

Hi there, I’m Sarah and I have to admit something a little embarrassing, I’m in love with sleep. I adore it. It’s my hobby, it’s my passion and it’s even my job. Every day when I’m not tucked up in bed you can find me at my desk researching and writing about all things slumber. My colleagues and I at the Sleep Advisor blog truly believe that better sleep has the power to transform us all in healthier and happier humans. It worked for me, it can work for you too!


Prism does not receive any compensation for this blog piece, clicks, or referrals.

All information in this blog is for educational uses only. Always consult your doctor before taking any herbs or supplements, or changing or discontinuing your medications.


Contact us to see if your insurance covers services at our office!

Join the Prism Family! Subscribe to our newsletter and get our free hormone health mini e-course.

Sandy Baird DC of Riverstone Chiropractic
Prism Blog

Featured on RiverstoneChiropractic.com: Acupuncture and Post-Surgical Care

Hi everyone! I’m so excited to share my newest article, which was featured on riverstonechiropractic.com (my favorite—and LGBTQ-focused!—chiropractor). Click to read more.

“In Chinese medicine, surgery is considered to block the flow of the meridians (similar to nerve and blood vessel damage in Western medicine). Improperly healed scars and old scar tissue can have the same effect, potentially causing pain, sensation loss, decreased circulation, and even impaired internal organ function depending on the depth of the scar tissue. Acupuncture as soon as possible after surgery helps to promote healing, reduce pain, swelling, and bruising, and prevent scar tissue from forming. Once the bandages are removed, scars can be worked on directly to prevent adhesions and reduce the appearance of scars. Cupping massage is also used to treat surgical scarring and adhesions to underlying tissues, and moxa can be used for post-surgical pain as well as reducing scars…

Surgical scars that are at least two weeks old can be worked on with acupuncture. Such treatments not only reduce scar pain, but also help to break up scar tissue and adhesions, increase local circulation, and aid healing. This leads to less noticeable scars and a reduction in keloiding. Scars may not only be cosmetically undesirable, but may also have an impact on health…”

Click to read more.


All information in this blog is for educational uses only. Always consult your doctor before taking any herbs or supplements, or changing or discontinuing your medications.


Contact us to see if your insurance covers services at our office!

Join the Prism Family! Subscribe to our newsletter and get $30 off your first visit.

 

a rainbow, symbolizing Prism Integrative Acupuncture's commitment to LGBT health
Acupuncture, Prism Blog, Transgender Wellness

Chinese Medicine, Natural Transition, and the Gender Binary

Chinese Medicine, Natural Transition, and the Gender Binary. A guest post on Tynan Rhea’s website (founder of postpartumsex.com).

A few excerpts:

Yin and yang are often associated with female and male energy respectively, which leads to the misconception that Chinese Medicine is inherently binary and therefore inappropriate for trans medicine. It is true that most diagnoses in Chinese medicine refer to the interaction between opposites: hot and cold, internal and external, excess and deficient, yin and yang, among others. However, yin and yang, though often associated with male and female energy, are more accurately represented by masculine and feminine.

The great thing about Chinese Medicine is that we always work from a constitutional root. We look at the person’s tongue and feel their pulse to identify the root of a person’s pattern and work on that as well as the symptoms. The goal is always to bring the patient into alignment with their constitution, not to change them based on societal expectations of their sex and what their hormone profile will look like.

I see many trans men pre-testosterone present as yang (testosterone) deficient and many trans women pre-estrogen present as yin (estrogen/progesterone) deficient. Treatment in this case affirms their identity and assists their transition. Once folks have been on hormones for a while, sometimes testosterone depletes yin and spironolactone (a testosterone-blocker) depletes yang. In this case, it is appropriate to tonify the depleted energy to bring the person back into balance. This does not in any way counteract their transition, it gently balances and keeps them healthy and aligned with their constitutions. Similarly, an intersex person with yin deficiency would be treated differently than an intersex person with yang deficiency, regardless of their chromosomes or type of intersex diagnosis.

Read more


All information in this blog is for educational uses only. Always consult your doctor before taking any herbs or supplements, or changing or discontinuing your medications.


Contact us to see if your insurance covers services at our office!

Join the Prism Family! Subscribe to our newsletter and get $30 off your first visit.