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.

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.