As of 2010, no recovery guidelines exist for breast cancer surgery patients, according to scientists at Ege University in Turkey. However, an Ege study showed improved arm mobility from Pilates exercises. A series of supine-position Pilates exercise series developed by Doreen Puglisi, author of "Pink Ribbon Program," aims at recovering mobility and strength after breast cancer surgery. Check with your doctor before beginning any exercise program.
Arm Circles
Perform the entire series lying on your back with your knees bent and your feet flat on your mat. For arm circles, raise one arm up toward the ceiling and back toward your ear, with your palm facing down. Avoid raising your armpit -- this will happen when you reach the end of your range of motion. Drop the arm out to the side, allowing it to touch the mat. Imagine pushing water away as you slide the hand to your hip, creating a full circular movement. Try this movement pattern with your other arm, alternating for 10 repetitions on each arm.
Snow Angels
Slide your non-surgical-side arm along the mat from your hip toward your head. Move slowly, and then take three breaths when you reach your highest position. Slide your arm slowly back to your hip. Try this movement with your palm facing down and in. Changing your hand and arm position affects the muscle attachments differently, explains Puglisi. Try the movement on your affected arm, and then repeat three to eight times on both arms.
Scarecrow
With your palms down, slide your elbows away from your body until they line up with your shoulders. Your fingertips should still point toward your toes. Take two to three full breaths in this position. Rotate one arm, bringing your hand by your ear, if you were waving "hello." Take two to three full breaths in this position. Lower your arm back toward your hip and repeat with the other arm. Repeat this movement up to 10 times on each arm.
Tick Tock
Reach your arms toward the sky, touching your palms together over your heart. Do not reach so far that your shoulder blades lift off the mat. Open one arm out to the side as wide as it will go, then float it up to your start position. Repeat this movement with your other arm. This exercise can be intense after surgery. You can modify it by bending your elbows, so that your fists are over your face. The arm will be less of a dead weight this way, explains Puglisi. Perform up to 10 repetitions on each arm.
References
- European Journal of Physical and Rehabilitation Medicine: Effects of Pilates Exercises on Functional Capacity, Flexibility, Fatigue, Depression and Quality of Life in Female Breast Cancer Patients: A Randomized Controlled Study
- "Pink Ribbon Program: Post-Operative Workout Enhancing Recovery"; Doreen Puglisi M.S.; 2010
