As your pectoral and shoulder muscles heal after a mastectomy, it is important to exercise them. Regular exercise should involve flexibility and range of motion activities to reduce your stiffness and help you regain full range of motion. Work in a pain-free range starting with one set of two to five repetitions and advancing to three sets of 10 repetitions, as you feel comfortable. Always gain clearance from your doctor before starting an exercise program.
Elbow Winging
This exercise helps increase the range of motion and flexibility of your chest muscles. Begin by lying down on your back with your knees bent and your feet flat on the floor. Place your hands behind your head so that your elbows are pointing up. Keeping your back flat on the floor, bring your elbows down as close to the floor as you can without pain, hold for a second, then bring them back up.
Chest Stretch
Use the chest stretch exercise to improve the flexibility in your chest and shoulders. Stand facing a corner. Place one hand on each wall so that your elbows are bent at a 90-degree angle. Bring your body into the corner while keeping your arms and feet stationary. As you progress, move further away from the corner to increase the stretch.
Modified Chest Press
This exercise increases your range of motion and flexibility. You will need a broomstick or other straight stick for this exercise. Lie on your back with your knees bent and your feet flat on the floor. Keep your back flat. Take the stick in both hands and rest it on your hips with your palms facing down. Slowly bring it up over your body, keeping your arms extended. Lift the stick up over your chest and sternum, hold for a moment, then lower it back down.
Ball Stretch
For this exercise you will need an exercise ball to help stretch your pectoral muscles. Start by kneeling in front your ball. Place both of your hands on the ball about shoulder-width apart with your elbows extended. Slowly roll the ball away from you and at the same time bring your body toward the floor. Hold for a moment, then slowly roll the ball back up and repeat.
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