Surgery is a significant milestone for many trans folks, and taking steps to prepare your body can make recovery smoother and more comfortable. Gentle pre-op stretches can help you feel more relaxed and ready, while post-op movements, when done safely, can support your body’s healing process and help you feel stronger as you recover.
Mindful breathing
While we stretch, we want to try to engage in mindful breathing.
You may experience a wide range of feelings leading up to, during, and after surgery. Whatever you're feeling—joy, anxiety, relief, excitement, grief—is all valid. Your body needs all the support it can get to heal. Breathing exercises are a simple way to ease tension and promote relaxation by resetting our nervous system, which can be incredibly soothing during stressful times. We want to take our body out of its "fight or flight" response and into a "rest and digest" response of calm. To engage in relaxation and mindful breathing, we recommend you...
- Lie on your back with your feet up on something like a chair or couch. This will help your back stay flat so your ribs can open up as you breathe.
- Place one hand on your belly and the other on your chest. Focus on breathing into the hand on your belly. If this feels hard, try placing both hands by your sides or on your lower back and breathe into that area.
- Use this breathing pattern:
- Breathe in for 5 seconds
- Hold your breath for 2 seconds
- Breathe out for 5 seconds
- Hold for 2 seconds
- Some people call this "box breathing." If it helps to visualize, you can check out this video how-to.
As we get into stretches, try to continue this relaxing breathing pattern throughout each movement.
Surgeries above the neck
These movements are intended for people undergoing facial feminization (FFS) or masculinization surgery (FMS.)
Before surgery / Pre-op
1. Neck Retraction
- Can be done standing or lying down, depending on your ability.
- Standing: Stand with your back against a wall, keeping your rib cage aligned over your pelvis. Drop your chin and allow your head to gently touch the wall.
- Lying: Lie on your back with your knees bent and your lower back flat on the floor. Relax your shoulders, and place a rolled-up towel under your neck for support.
After surgery / Post-op
1. Lymphatic Massage
- The head and neck have the largest amount of lymphatic vessels. This massage is a very specific light touch massage designed to move fluid, specifically inflammation, out of an area.
- Use your fingertips to gently brush over your face, focusing on the areas where surgery was performed.
- If possible, you may consider finding a massage therapist who specializes in lymphatic massage.
2. Neck Retraction
- Once your healthcare provider gives you the go-ahead, slowly reintroduce the same neck retraction movement as before to keep your neck flexible without putting pressure on healing areas.
Surgeries between the neck and belly-button
These movements are intended for those seeking surgeries such as breast augmentation, FTM/N top surgery, gender-affirming liposuction, and more.
Pre-Op
1. Chest Openers (Doorway Stretch)
- This is designed to help open the chest up, loosen the chest/shoulder muscles, and allow for ease of breathing.
- Stand in a doorway, place your arms on either side, and gently lean forward to open up your chest and shoulders. This is perfect if you’re getting top surgery, helping to improve breathing and loosen tight muscles.
2. Wall/Floor Angels
- Lie flat or stand against a wall, slowly raising and lowering your arms like making “snow angels.” Be sure not to arch your back, keeping your ribs aligned over your pelvis. Do this movement to your body's ability.
- This stretch supports your back and chest muscles for better flexibility.
3. Trunk Rotation
- Lie on your side with a foam roller or a stack of pillows under your top knee (bent) while keeping your bottom leg straight. Extend your bottom arm in front of you, and rotate your torso with your top arm, reaching back as far as you comfortably can.
- Hold for 5-6 seconds. Repeat 3-4 times on both sides.
Post-Op
Whether stretching or simply moving around in daily life, take it slow! If you feel any tugging on your scars, stop, hold the position for a moment, and then try again. This helps your body adjust without pulling your scars forward, ensuring they heal properly.
2. Lymphatic Massage
- Focus on the armpits and the area under your collarbone, gently directing the fluid toward your abdomen. This reduces swelling and helps keep the area soft.
3. Myofascial Release
- This is a deeper stretch, not as gentle as lymphatic massage, and should only be done after your incisions have healed and you’re no longer at risk of disrupting any wounds. If you’re ever unsure, it’s always best to check with your healthcare team first!
- You can use a personal massager, massage balls, or your hands, depending on the type of surgery, as some tools may be more effective than others.
- Focus on areas like the armpit, under the collarbone, the sternum (breastbone), and directly above and below the scar to help with mobility and reduce stiffness.
4. Trunk Rotation
- This pre-op stretch from before becomes even more important after surgery. Be careful not to overstretch—listen to your body. If you feel tugging on your scars, stop, hold the position, and then try again. This helps prevent your body from being pulled forward.
Surgeries below the belly-button
These movements are intended for those seeking bottom surgery.
Pre-Op
1. Pelvic Tilts:
- Laying on your back with knees bent/legs resting on chair or couch.
- Rotate your hips back into the ground so that you feel your lower back flattening and your tailbone ‘tucking’ under you.
- Relax back into your natural position.
Post-Op
1. Lymphatic Massage:
- For a hysterectomy, make sure you get the belly and groin areas.
- For all types of MTF/FTM bottom surgery, focus on the groin and inner thigh areas. Use small circular motions/long broad strokes with light pressure across the abdomen, inner pelvis and inner thigh.
2. Pelvic Tilts
- Just like we did before with our pre-op movement, lie on your back with bent knees and gently rock your pelvis, tucking your tailbone under and then relaxing. This simple movement keeps your hips and lower back mobile, which is especially important before any bottom surgery.
Professionals that can help
Depending on your surgery, there are professionals who can make a big difference in your healing journey, if you are interested in or able to access them:
- Licensed Massage Therapist: Specializes in cranial sacral massage, lymphatic massage, and myofascial release. Cranial sacral massage is typically performed by a massage therapist or physical therapist specializing in the movement of the skull and facial bones. This type of therapy can possibly help reduce swelling and potentially speed up the healing process for folks seeking facial surgeries like FFS or FMS.
- Pelvic Floor Therapist: Especially helpful for bottom surgeries, this therapist can work with you on pelvic mobility and release techniques.
- Chiropractor: Focuses on movement-based therapies like cranial and visceral work, helping your body stay aligned and flexible.
In conclusion...
Recovery is a process, and the most important thing is to be kind to your body. Go slow, breathe deeply, and listen to how your body responds to these movements.
It’s okay to take your time—healing isn’t linear, and small steps like mindful breathing, stretches, and gentle massage will get you there physically. And remember: always follow your healthcare provider's recommendations for the best possible outcome.