Stretch And Release
Stretch and release is a great way to loosen up your body and let go of any tension caused by the gender dysphoria.
Here’s how to do it:
- Stand up with your feet shoulder-width apart or sit with your back straight and feet flat on the floor.
- Take a deep breath in through your nose. As you breathe in, raise both your arms slowly above your head, reaching up as high as you can. Stretch your body gently like you’re trying to touch the sky!
- As you breathe out slowly through your mouth, bring your arms back down, and let them hang loosely by your sides. Feel the release of any tightness or tension in your body as you do this. You can even gently shake your arms to let out all of that tension.
- Repeat this stretching movement a few more times. Each time you breathe in and raise your arms, imagine you’re gathering positive energy from all around you. And as you breathe out and lower your arms, imagine all the stress and worries leaving your body.
- Keep breathing deeply and moving slowly as you do this stretch. Pay attention to how your body feels with each breath and movement.
If lifting your arms above your head is difficult you can try a modified snow angel version!
- Lie flat on your back on a comfortable surface, such as a mat or bed. Make sure you’re in a relaxed position with your legs straight and arms by your sides.
- Start with arms at your sides. Rest your arms straight along your sides, palms facing down. Take a deep breath and relax.
- Slowly raise your arms out to the sides and up towards the head, making a wide arc. Try to bring your arms up as high as you can.
- Gently lower your arms back down to your sides, following the same wide arc you used to lift them. Move slowly and smoothly.
- Do this motion 5-10 times. If you need a break, pause and then continue.
Taking care of your body and mind is essential for coping with the gender dysphoria, and this simple stretching activity can be a great tool for that.