Healthy Chest Binding for Trans and Non-Binary People

Name: Healthy Chest Binding for Trans and Non-Binary People | A Practical Guide
Brand: Jessica Kingsley Publishers
Price: 26.99 EUR
Availability: OnlineOnly

A Practical Guide

Frances Reed(Autor*in)

Jessica Kingsley Publishers

Erschienen am 18. April 2024

320 Seiten

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978-1-78775-949-7 (ISBN)

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Inhalt

Intro
Healthy Chest Binding for Trans and Non-Binary People
Cover
Of related interest
Title Page
Copyright
Contents
Preface
Introduction
Part 1: Best Practices for Healthy Binding
1. Binding and the Body
What is Binding?
Why Bind?
How Does Dysphoria Impact the Body?
How Do Binders Impact the Body?
Pay Attention to Your Body
Growing Your Body Awareness
Attend To Your Body's Pain and Discomfort
2. Methods of Binding
Buy a Reputable Binder
High-Risk Binding
Healthy Binder Choices
What Are My Priorities?
Correct Sizing
How to Take Measurements
Donation Programs
3. Daily Practices
Time Out is Time Well Spent
How Many Hours Can I Bind?
Science Says. Take a Day Off
Plan Your Week for Relief
Hacks for Reducing Binder Time
A Self-Care Routine You Can Stick To
(Almost) Never Sleep in Your Binder
Prevent Roll-Up
Ease Into It
Getting In and Out of a Binder
Arranging Your Tissue
Skin Irritation
Garment Care
Skincare
Skincare for Kinetic Tape
4. An Active Life
12 Tips to Keep Moving and Stay Safe
Getting Enough Oxygen
General Advice
Activity-Specific Advice
5. Health Risks of Binding
Section 1: Heat-Related Conditions
Section 2: Binding with Chronic Conditions
Section 3: Acute Illnesses
6. Navigating Appointments with Health and Wellness Providers
Communicating With Your Provider
In the Appointment
Other Types of Care
Part 2: Self-Treating and Preventing Pain
7. Techniques and Tools
Techniques Used in Exercises
Tools Used in Exercises
8. Impact of Binding and Dysphoria on Your Anatomy
Breathing
Pectoralis Muscles
Sternum
Intercostal and Serratus Anterior Muscles
Lateral Torso
Rotator Cuff Muscles
Shoulder Rotation
Scapular Mobility
Headache Pain
Neck Muscles
SCM Muscle
Upper Trapezius and Levator Scapula
Thoracic Spine
Oblique Muscles
Anterior Torso
Exercises: Breathing
#1 Diaphragmatic Breathing
#2 Lateral Breathing
#3 Quadruped Breathing
#4 Diaphragm Massage
#5 Diaphragm Release
Exercises: Rib Cage
#6 Chest Opener
#7 Sternum Massage
#8 Pectoralis Muscles Massage
#9 Pectoralis Muscles Trigger Point Release
#10 Rib Cage Trigger Point Release
#11 Serratus Anterior Massage
#12 Lateral Torso Release
Exercises: Shoulder
#13 Rotator Cuff Trigger Point Release
#14 Shoulder Rotation
#15 Scapular Mobilization
Exercises: Neck
#16 Chin Tuck
#17 Occiput Massage
#18 Neck Mobilization
#19 SCM Massage and Trigger Point Release
#20 Trapezius and Levator Scapula Trigger Point Release
Exercises: Spine
#21 Thoracic Mobilization
#22 Thoracic Opener
#23 Anterior Torso Release
Symptom Index
Index

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