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Binding Safely

What to pay attention to:

Stretches for people who bind

Alice Stephens (she/her), a Specialist Musculoskeletal Physiotherapist from Lewisham and Greenwich NHS Trust has provided us with these exercises for common pain and stiffness related to binding.

Binding Safely - Active Trunk Rotation Part 1

Active Trunk Rotation

Sets: 2, Reps 6, Frequency: Little and often

On a chair or stool, sit up tall with your shoulders back and your chin tucked in and look ahead.

Rotate your body from side to side. You can use your arm on your leg or on the chair as a lever to push your body further.

Binding Safely - Active Trunk Rotation Part 2

Active Trunk Rotation

Sets: 2, Reps 6, Frequency: Little and often

On a chair or stool, sit up tall with your shoulders back and your chin tucked in and look ahead.

Rotate your body from side to side. You can use your arm on your leg or on the chair as a lever to push your body further.

Binding Safely - Cervical Nod Part 1

Cervical Nod

Sets: 2, Reps:10, Frequency: Little and often

Sit down on a chair with your elbows resting on a table in front of you.

Press your weight onto your elbows.

Nod your head up and down with the full range of movement frim touching your chin to your chest to looking at the ceiling.

Binding Safely - Cervical Nod Part 2

Cervical Nod

Sets: 2, Reps:10, Frequency: Little and often

Sit down on a chair with your elbows resting on a table in front of you.

Press your weight onto your elbows.

Nod your head up and down with the full range of movement frim touching your chin to your chest to looking at the ceiling.

Binding Safely - Shoulder Elevation Part 1

Shoulder Elevation

Sets: 2, Reps: 6, Frequency: Little and often

Sit up with your back straight.

Gently lift your shoulders to your ears and then relax back to your original position.

Inhale as you lift your shoulders and exhale as you relax them.

Binding Safely - Shoulder Elevation Part 2

Shoulder Elevation

Sets: 2, Reps: 6, Frequency: Little and often

Sit up with your back straight.

Gently lift your shoulders to your ears and then relax back to your original position.

Inhale as you lift your shoulders and exhale as you relax them.

Binding Safely - Thoracic Rotation Part 1

Thoracic Rotation

Sets: 2, Reps: 6, Frequency: Little and often

Lie on your side with your knees bent in front of you.

Extend your arms in front of you and place your palms together.

Open your top arm by liftting it up and over your body,

Allow your upper back to rotate backwards as you continue the movement, lowering it down on the other side of your body.

Follow the arm movement with your head and only move as far as is comforable.

Binding Safely - Thoracic Rotation Part 2

Thoracic Rotation

Sets: 2, Reps: 6, Frequency: Little and often

Lie on your side with your knees bent in front of you.

Extend your arms in front of you and place your palms together.

Open your top arm by liftting it up and over your body,

Allow your upper back to rotate backwards as you continue the movement, lowering it down on the other side of your body.

Follow the arm movement with your head and only move as far as is comforable.