How to Chest Bind Safely
Chest binding can be a very affirming practice for transgender and non-binary folks and improve mental and emotional health. However, 97% of people who bind their chest experience at least one negative physical symptom from binding.
Safe binding practices and working with a physical therapist can help you care for your body.
Chest binding involves compressing breast tissue to give the appearance of a flat chest. There are many ways that people bind their chest, including commercial binders, elastic bandages, sports bras, special tapes like Transtape, or layering bras or shirts.
Chest binding can affect the skin, muscles, movement, and breathing patterns, especially with binding over long periods. Chest, back, shoulder, and abdominal pain are common side effects experienced with chest binding, as well as postural changes, muscle wasting, or rib fractures.
Tips for binding:
Don’t bind with plastic wrap, duct tape, or bandages. These are more likely to cause negative symptoms.
Limit the hours that you bind. Don’t bind for more than 8 hours, take breaks during the day, and do not wear your binder while you sleep.
Avoid binding while working out. When you exercise, you should be able to breathe and move unrestricted. If you’re using a type of binding material that is traps heat and sweat, this can increase the risk of infection and skin irritation. Try using a sports bra instead of a binder while exercising.
Listen to your body. If you have pain or difficulty breathing, remove your binder. Work with a physical therapist with additional training in working with transgender and non-binary folks to get an exercise program that will address any pain or persistent symptoms you experience with binding.
Working with a physical therapist
Physical therapists can address physical symptoms you may experience with binding. At your first visit, you’ll be asked questions like how often and how long you bind, what you use to bind, what physical activity you participate in, if you’re planning on or currently doing other gender-affirming care (hormone therapy, surgery), what your symptoms are, and what your goals are. The physical exam will involve assessing your:
Posture
Gait (how you walk)
Breathing mechanics
Spine, shoulder, and rib mobility
Strength
Skin and tissue health
Based on the examination findings, your physical therapist will provide you with an individualized exercise program to address your symptoms and optimize your physical functioning. Not all physical therapists have additional training to address the unique needs of transgender and non-binary folks, so call ahead to see their qualifications and training.
Exercises you should be doing:
Diaphragmatic breathing: Breathe slowly and deeply in through your nose to fill your chest, ribs, and abdomen. Pause for 4 seconds, then exhale slowly through the mouth. Repeat this for 1 minute throughout the day when you take breaks from wearing your binder and at the end of the day.
Chest opening and back mobility exercises: Since the ribs, spine, and trunk muscles are restricted during binding, it’s important to open up and increase mobility in these areas. Check out my recent video on stretches to do if you’re binding.
Additional Resources:
gc2b: A trans-owned company based in Maryland providing “accessible, comfortable, and safer binding options”
Point of Pride: Provides free chest binders to any trans person who needs one and cannot afford or safely obtain one.
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