Easy, simple activities you do on the daily such as taking a bath, combing your hair, and putting clothes on can be challenging to do especially after getting breast cancer surgery. This can happen because surgery can affect and limit the movement of your arms or shoulders. To help restore movement, exercise can be done 3 to 4 days after surgery or once pain from the surgery has subsided.
Here’s a 7-step breast exercise you can do at home. But first, a gentle reminder, do not start this exercise without seeking a doctor or therapist’s advice first, okay? Let’s get started.
STEP 1: Squeeze Ball
Hold a rubber ball or stress ball cupped in your hand, alternately squeeze and relax. You should feel the muscles tightening throughout your arm. Repeat three times.
STEP 2: Palm Press
Place both elbows with your palms pressed together in front of you. Press your palms together as firmly as you can and hold for 5 seconds. Repeat three times.
STEP 3: Head Turn and Bend
Turn your head from side to side, looking over your shoulder as far as you can reach. Bend your head from one side to the other, bringing your ears as close as possible to your shoulder. Repeat three times.
STEP 4: Arms Upward Lift
Clasp both your hands in front of you and straighten your elbows. Then lift your arms as high as possible above your head, stretch, and then lower slowly again. Repeat three times.
STEP 5: Wall Climbing
“Walk” the fingers of both hands up the wall until you have climbed as far as you can reach and hold it for 5 seconds. Walk your fingers down to shoulder level again. Repeat three times.
STEP 6: Elbow Circling
Place your hands on your shoulders, your elbows tucked in at your sides. Circle your elbows forward to the shoulder level, then upwards, then backwards and then down to your sides again. Repeat three times.
STEP 7: Towel Stretching
Get a light towel. Hold one end with your good hand over the top of the shoulder and the other end with the hand of the operated side at hip level behind your back. Now using a “pulley” action, raise the towel as far as you can and then pull it down again diagonally across your back. Repeat three times.
Do the above exercise three times a day at your tolerance level only. You should feel your arms and shoulders moving back to normal again. Ask our cancer care team to know which exercise is right for you. Leave us a message or call us at 0956 172 8218.
