After breast cancer surgery, there is a fear and anxiety about movement. Physiotherapist will guide you how to start things up again. Exercises after Breast Surgery helps you to increase the range of motion. Physiotherapist will give you normal movement back with stretching and strengthening exercises.
Starting 10 to 15 days are really important. Consult a professional therapist nearby. Start exercises gently then gradually you can move to strengthening exercises.
Please avoid a lot of movement because excessive movement can cause seroma (a pocket of fluid). We just start by focusing on getting your pain down with gentle movement and getting back your range of motion. If you have any pain during these exercises, you should stop doing exercise and consult your surgeon or physical therapist.
At first, movement of neck is really important. Most cases we see tightness in front of the chest and because of tightness, the shoulders will come forward.
After surgery maintain postures is also key. Bad postures will make things difficult. Physical therapist will guide you each and every thing you have to do and maintain the body. Physical therapy helps you to opening up the chest wall with gently stretched exercises.
Exercises after Breast Surgery
Neck rotation
Look one way down across the front then the other way. Doing this, make sure you feel a gentle stretch. Hold for three seconds. Repeat same thing 10 times.
Shoulder rolls
Bring your shoulders up towards your ears then around back and down. Doing this feel a stretch across your chest. Repeat 10 time anti-clock wise after do the same thing clock wise.
Scapular squeezes
Pull your shoulder blades back together. Pulling your elbow back behind and squeezing your back. Hold it for three seconds. Return back to the starting position.
Wall walks
Stand in-front of wall. Slowly walk your fingers to reach up the wall. Hold for three seconds. Feel a stretch and then slowly back down to starting position. Repeat 10 times.
Bent over row
Grab a one or two pound weight in your one hand. Bend your back. Hold a bed and give rest to your second forearm. Your back should be flat in bending. Hang your arm with the weight in your hand. Lift your hand straight up, your shoulder blade squeeze back and then control down back straight. Repeat 10 times.
Supine protraction
Lie on your back flat on the floor. Straight up your arms towards the roof. Punch up towards the roof with keeping your elbow straight and your head relaxed. Hold it for five seconds then down your arm. Repeat 10 times.
This exercise also helps you to avoid forward posture and get back shoulders is better alignment.
Wall pushups
Stand up in-front of wall, with keeping distance for good stretch. Put your both hands on the wall. Push your chest into the wall and returns back. Keep doing this for 15 to 20 times.
Bicep curl
Stand straight up. Hold a weight like one kg in your hand. Bend your elbow keeping your arm up towards your shoulder then back down. Repeat 10 times. You can increase the weight after one week.
Shoulder Rotation
Lie on your on the floor. Put your hands behind your head. Keep your elbows pointing towards roof. Open your elbows towards floor. Hold it for five seconds. Feel a good stretch then back upfront. Repeat 10 times.
Side lying stretch
Lie on your side. Put the hands behind your head with pointing your elbow forward. Open up your second elbow slowly and feel a good stretch. Make sure that your legs freeze on floor and your knees also pointing forward. Hold it for five seconds then come back. Take a deep breath and repeat 10 times.
