Most women are tired and experience a period of complete fatigue following a mastectomy. According to health care professionals at the Carol Frank Buck Beast Care Center at the University of California San Francisco, women can avoid frustration and injury by taking their recovery slowly. Early exercises should be based on everyday physical activities such as bathing and meal preparation. Set small exercise goals each day and build on the accumulated strength as you add additional workouts to your postoperative recovery.
Breathing
To successfully complete further exercises without discomfort, it's important to master diaphragmic breathing techniques, according to UCSF. Begin breathing exercises lying down and continue with the practice once you start sitting up and standing. Place one hand over your belly and the other hand over your chest. Inhale deeply and slowly through your nose and feel your stomach rise. Your chest should remain neutral. Count to four as you inhale and then count to four as you exhale through your mouth. Repeat for about five minutes.
Foot Slide
While you remain bedridden for the first couple days after surgery, you can prevent leg atrophy by performing foot slides. Lie on your back and bend one knee with your foot flat on the bed. Keep sliding the foot as close to your buttocks as possible. Hold for a few seconds and slowly slide your foot back down so that both legs are extended. Repeat 10 times and switch to repeat with the other leg.
Shoulder Pendulum
Once you are standing up and have started walking, you'll need to gradually introduce upper body exercises into your routine. Start with the shoulder pendulum by standing beside a table and resting one arm on the tabletop. Your operative side should be away from the table. Bend at the waist and let your arm dangle loosely. Slowly swing your arm forward and then backwards in even, gradual movements. Keep swinging in each direction five to 10 times. As you regain strength, you can hold on to a light 1-lb. free weight and add more weight as you continue to recover.
Wand Exercise
Although your chest and arms may feel stiff, it's important to perform exercises that stretch the chest and arm muscles, according to the American Cancer Society. Use a yardstick or broom handle to loosen up your chest and increase your range of motion. Lie down on your back with your knees bent and feet flat on the floor. Hold the stick with both hands and slowly raise it above your head. Feel the stretch and hold the move for about 10 seconds before slowly lowering it back to your abdomen. Repeat 10 times. Doing stretching and other exercises after you've warmed up the muscles and tendons under a warm shower can alleviate some pain and stiffness.
