Heal & Restore

A 60 Day Post Op Mobility guide. Restoring mobility and posture
after top surgery should be a priority as it plays a major role in how
you feel and function day to day.

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Too many people struggle after surgery without support — but you don’t have to

T-rex arms? Not anymore. It’s time to reclaim your range, your strength, and your confidence.

A mobility-based approach to getting back into movement. This program is designed to gently guide you back into motion with intention, care, and support.

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    60 Day Program

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    Comprehensive PDF Guide

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    Video Demos

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    Community Portal through the Proud Mvmt App

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    Lifetime access to the program assets

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In just 60 days, you’ll move more freely, feel more grounded in your body, and yes. You’ll be able to lift your arms overhead with ease.

Your top surgeon just cleared you — now what?
Getting the green light doesn’t mean going full speed. How you ease back into movement matters.

Jumping into activity without restoring mobility can lead to injuries or setbacks. Taking the time to rebuild movement patterns safely is key to a strong, sustainable recovery.

The main goals of this 8-week program are to:

  • Restore upper body mobility

  • Improve posture and body awareness

  • Reduce risk of post-op injuries by easing into movement

  • Build confidence and reconnect with your body

Heal & Restore is a post-top surgery mobility guide designed to support you once your surgeon clears you for movement.

It’s a collection of exercises I now know would’ve made a huge difference in my own recovery — a gentle way to reconnect with your body, restore mobility, and move forward with strength and confidence.


* Frequently Asked Questions *

  • Heal & Restore is designed for anyone who’s had top surgery and is ready to improve their mobility and posture.

    Please wait to begin this routine until your top surgeon has officially cleared you for unrestricted movement and physical activity.

  • Yes! It is designed for everyone.

  • If you have an existing injury please check with your doctor or healthcare practitioner before beginning this program.

  • The program is designed for you to complete one mobility routine per day over the course of 60 days.

  • No! This program can be done from the comfort of your own home. Very minimal equipment is required.

  • I’m a firm believer in everyday mobility for everyone! If you’re no longer freshly post-op, this program might feel a bit slow at first. However, if you didn’t restore your mobility after surgery and are now struggling with your range of motion, this program could be exactly what you need.

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Top Surgery was, without a doubt, the most radical act of self-love I’ve ever given myself

Something I really struggled with during my top surgery journey was the lack of movement-focused resources — both before and after the procedure.

Through my own healing, education, and professional training, I created this course as the resource I wish I’d had. Check out my full story with the button below.

Meet Your Trainer

Online Programs

A person with short hair standing by a rocky shoreline, holding a transgender pride flag, with a calm body of water and an overcast sky in the background.

Align & Shine 2.0

  • 8 Week Program

  • This is an 8-week prehabilitation program designed to be completed before gender-affirming top surgery. This resource offers the tools, motivation, and accountability to help you get strong and feel confident before going under the knife. With strength workouts, mobility routines, and additional tips, Mal is here with you every step of the way.

    Don’t go into top surgery feeling underprepared!

  • From $215 CAD

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Posture Reset (25 days)

  • 25 Day Program.

  • Through a carefully crafted series of mobility routines, this program will empower you to improve your movement patterns, reduce stiffness and improve your range of motion. You don’t have to live with daily tightness any longer. Join today!

  • $45 CAD

A shirtless young person with short hair standing on a rocky shore by a body of water, holding a black cloth over their shoulder, with a calm and overcast sky in the background.

Heal & Restore

  • 60 Day Program.

  • You do not need to struggle during the post-op journey like so many folks do. Spend 60-days learning mobility exercises to restore your range of motion post top surgery. Say goodbye to the T-rex arms and hello to a whole new confident you! Please do not start this program until you are cleared by your surgeon for all activity . This typically varies anywhere between 4-8 weeks post-op.

  • From $170 CAD