Shoulder Roll | Make Wings | Back Climb | Arm Circles | Wall Climb | Hands Behind Neck Practicing Good Posture
Your surgeon will discuss with you the importance of exercises after surgery, as well as the restrictions you may have regarding how high you can lift your arms.
Shoulder Roll
This exercise releases tense shoulders and upper back discomfort.
When to Start
One day after the day of surgery.
Frequency
- 5 repetitions, 3 times per day or as needed.
- Stand or sit in a chair with your hands clasped loosely in front of you.
- Gently roll your shoulders forward, up, back and down.
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Make Wings
This exercise helps to stretch the neck, upper back, and upper arm.
When to Start
One day after the day of surgery.
Frequency
- 5 repetitions, 3 times per day or as needed.
- Bend both elbows.
- Place both hands in front of your chest.
- Lift your elbows upwards on each side.
- Make wings up to shoulder height.
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Back Climb
This exercise helps you to regain the movement behind your back. You need this for activities such as hooking your bra or scratching your back.
When to Start
One day after the day of surgery.
Frequency
- 1 repetition with 1 minute hold, 3 times per day.
- Stand or sit.
- Place your hands behind your back grasping your involved hand.
- Slowly slide your hands up the center of your back until you feel a comfortable strain.
- Hold the highest position and take some deep breaths.
- Breathe in through your nose and blow out through your mouth several times.
- If the discomfort eases, try to slide your hands up a little further.
- Lower your hands after 1 minute.
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Arm Circles
If you had surgery on both breasts, do this exercise one arm at a time. Do not do this exercise with both arms at the same time as it will put too much pressure on your chest.
When to Start
At first post-operative visit (usually 10 days after the day of surgery).
Frequency
- 5 repetitions, 3 times per day or as needed.
- Stand with your feet hip width apart.
- Raise your affected arm out to the side to 45 degrees.
- Rotate the arm in a clockwise motion in a circle.
- Begin by making small slow circles; increase the size of the circle comfortably.
- Repeat rotating the same arm in a counterclockwise motion.
- Repeat this exercise with your other arm.
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Wall Climb
This exercise will help you to regain motion in your arm and shoulder.
When to Start
At first post-operative visit (usually 10 days after the day of surgery.)
Frequency
- 5 repetitions, 3 times per day.
- Face the wall and stand about one foot away from it.
- Bend your elbows and place your hands on the wall at shoulder height.
- Slowly move your hands up as far as you can until you feel a comfortable strain.
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Hands Behind Neck
When to Start
One month after surgery.
Frequency
- 1 repetitions with 1 minute hold, 3 times per day.
- Clasp your hands loosely in front of you.
- Slowly bring up and over your head and behind your neck.
- Bring your elbows forward, as far in front of you as you can.
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Practicing Good Posture
Proper posture is important to prevent tight muscles, pain, loss of strength and stress on your joints. Practicing good posture throughout your daily activities can protect your joints and muscles from too much strain. Good posture habits before surgery or radiation will make it easier following surgery or treatment. Cancer related fatigue from chemotherapy could
also lead to a forward posturing.
If you have muscle pain or tightness after your surgery, you may develop a movement pattern that is known as “protective posturing.” Protective posturing may cause muscles to tighten and shorten which may overtime cause pain in the arm, chest, neck and back.
Changes can also occur after radiation therapy. Radiation therapy may stiffen or shorten the chest muscles, which can cause the tissue to become thick and scarred. These changes may not occur immediately, but may continue to happen months after radiation treatment.
Posture Tips
- When you have pain, do a posture check, pain is often caused by bad posture.
- Use a mirror to see how your posture and make adjustments for good posture.
- Avoid staying in one position for long periods of time.
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