Occupational and physical therapists often work with breast cancer survivors to increase their range of motion after surgery. The removal of lymph nodes and breast tissue, as well as the surgical trauma caused by some reconstructive surgeries, such as TRAM flap and lat flap, can create limited range of motion and lymphedema, or swelling. Appropriate exercises can help you regain your range of motion, allowing you to return to daily activities without pain. Check with your health care team before beginning any exercise program after a mastectomy.
Wand
Lie on your back with your knees comfortably bent to release your spine. Hold a lightweight pole, such as a yardstick, in both hands. Keep your shoulder blades dropped onto your mat as you raise the stick toward the sky. Hold this position for a count of five. If your mastectomy involved one breast, the affected side may be much tighter than the unaffected side. Do what you can to keep both shoulder blades touching the mat as you slowly float your arms up and down five to seven times.
Wings
Lie on your back with your knees comfortably bent. Place your hands behind your head with your elbows pointed toward the ceiling. Slowly open your elbows wide to stretch your chest muscles and realign your shoulder blades. It may take several weeks for you to touch the floor with your elbows. Open as wide as possible and hold this position for three breaths, then close your arms. Repeat this process five to seven times.
Puppet Arms
Sit or stand with your arms dangling loosely beside you. Float your arms up to chest height with your palms facing down. Inhale as you slowly reach a few inches forward, allowing your shoulders to hunch forward. Exhale as you slowly slide your shoulders back. Imagine wrapping your shoulder blades around a melon. Inhale as you reach forward, exhale as you shift your shoulders back. Repeat this exercise five to seven times, then try it with your palms facing in and your palms facing up. As you become more comfortable, try performing this exercise while lying lengthwise on a foam roller.
Side Arch
Sit on an armless chair with your arms dangling loosely beside you. Arch to one side and then the other, keeping both sitting bones on the chair. Repeat this movement five to seven times on each side. Notice where the chair seat hits your arm; use this as a marker to check your range of motion as you continue to practice. As you become more comfortable, try performing this exercise with one arm wrapped around your head. This position will intensify the stretch along your side.
References
- "Pink Ribbon Program: Post-Operative Workout Enhancing Recovery"; Doreen Puglisi M.S.; 2010
- American Cancer Society: Exercises After Breast Surgery
