I went to the Philadelphia Trans Health Conference and went to a workshop held by a chiropractor who works with trans men (as well as being a trans man himself), so I’m going to pass on his advice to people who bind:
Stretch your chest, shoulders, and back everyday (at least)
This is a passive stretch where you place a foam roller at the bottom of your spine (to support your hips and lower back), and lifts your shoulders off of the ground, with your arms on the ground to balance you.
This stretch is meant to be held for a few minutes, open up your chest, and aid your everyday posture.
You probably don’t own a foam roller, he advised to wrap a towel or blanket very tightly and tied as a substitute. I use a layer of bed foam rolled up with two belts to keep it rolled. Whatever you use, it ought to have a bit of give and it needs to lift your shoulders off the ground.
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This is an active stretch. Stand in front of a doorway with your feet together (if the door way was not there, your toes would be touching the wall, not crossing through it). When you lift your arms up and put them against the wall, your feet, hips, and arms should all be in line with each other (your arms should not be behind you with your feet and hips in the doorway).
Make a “W” shape with your arms against the wall so that your elbows are the closest part of your arm to the ground, and take one small step forward.
You should feel a pull in your lower shoulders, but it should be comfortable to hold. Do not over stretch, you shouldn’t be leaning your weight into your arms to balance, your weight should be balanced by your legs. Do not judge yourself and think you are doing yourself a favor by thinking that you ought to have a bigger step. Sure, you could overstretch today, but you need to be able to do this tomorrow too! Hold this for 10-15 seconds. (Yet again. Do. Not. Overstretch.)
Bring your feet back together, and do it the other foot. There will probably be one foot that is easier than the other, stretch that step more often than the less difficult step.
Bring your feet together and bring your elbows up so that your upper arms are parallel to the ground and your elbow forms a 90° angle with your forearms. Take your small step forward and hold for 10-15 seconds and switch feet.
Now reach your arms up as high as you can. It doesn’t have to be much higher than the last stretch, if that is as high as you can go, then that’s it. If you can’t reach higher than the last stretch, put your arms down at your sides and then lift your arms up from your sides and put them against the wall (sorry he didn’t include a picture of this one in the slides, message me if this is unclear.)
Your goal is to be able to reach your arms up like in the picture so that you form a Y shape. Step forward and hold for 10-15 seconds, then switch feet.
His advice was to do this stretch as often as you use the bathroom at home (shoot for 3-5 times a day).
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The next two stretchs don’t have pictures! If you can do these stretches with ease and want a more intense version, try using dumbbells and incorporating it into your workouts.
If you’ve ever done snow angels? Put your heels, butt, shoulders, and arms up against a wall (as much of your body as you possibly can should be touching the wall) and lift your arms up as high as you can go like you are making a snow angel.
Alternatively, lay down on the ground instead of up against a wall if you need to work your way up to lifting your arms above your head.
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Again, with your body up against the wall, but this time with your arms in front of you, bring your arms up like Frankenstein’s monster, so that they are as high as your shoulders. Hold this for a few seconds.
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After trying these stretchs, it’ll probably be clear where your range of motion is most limited. For me, the most useful stretches are the W and 90° angle doorway stretch and foam roller stretch, bc I have the most trouble with my lower shoulders and chest. Try to maintain your range of motion where you have it, and use these stretches to improve your range of motion where you are limited.
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