Surviving breast cancer is a unique fight. There are similarities to be sure, but each recovery is distinct in detail. Surgical strategy and prior level of fitness effect rehabilitation. It is extremely important that you consult your surgeon prior to initiating any exercise routine, including this one. If able, see a physical therapist, trained in oncology, who will create a personalized program catered to your needs. Below are four exercises that will benefit survivors recovering from breast surgery.
Frequency and Duration
Hold each stretch for a count of 20 and perform each exercise five times. And, repeat the routine twice daily. Breathe deep and slow. Do not push through pain. If discomfort worsens over the first week, discontinue and seek professional help. If swelling occurs, or if you feel cord-like strands in your armpit, stop and seek medical attention. These problems, called lymphedema and lymphatic cording, respectively, can be managed, but should be evaluated immediately.
Overhead Stretch
Lie on your back with your knees bent, feet flat on the floor. Clasp your hands together. With elbows straight, stretch your arms over your head. The side that was operated on, also called the affected side, should be relaxed while the other arm does all the work. Return to the starting position, resting both arms on your abdomen.
Butterfly
Remain on your back, knees bent up and feet flat on the floor. Bend your elbows and place your hands gently behind your ears. In the starting position, the elbows should be pointing toward the ceiling. Gently lower your arms to the side until a stretch is felt in your armpits or over the chest wall. Hold the stretch. Slowly return to starting position. Your arms represent the wings of a butterfly slowly flapping up and down.
Snow Angel
Stay on the floor with your hands at your sides, knees bent and feet on the floor, and palms facing the ceiling. Slowly slide straight arms out to the side, on the floor, as if making a snow angel. Return to the starting position with your arms down. Initially, you may feel a significant stretch before your arms reach overhead. Do not be discouraged, with daily practice this will improve in a matter of weeks.
Wall Walk
Stand facing a wall. Your feet should be about 12 inches from the wall, with your hands dangling at your sides. Bend your elbows and place your palms against the wall. Using your fingers, crawl your fingertips up the wall until you feel a stretch, or your arms are overhead. Breathe slowly. You may choose to use your non-operative side to assist the affected side by pushing up on the elbow.
References
- "The Breast Cancer Survivor's Fitness Plan"; Carolyn M. Kaelin, MD; 2007.
- "Essential Exercises for Breast Cancer Survivors"; Amy Halverstadt and Andrea Leonard; 2000.
