Exercises v.1

EXERCISE AND ACTIVITIES AFTER MASTECTOMIES
Physical Activity and Exercise

Certain exercises should not be done until drains and sutures (stitches) are
removed. Be careful of the following after surgery:
Do Not:
 Lift heavy objects (more than 2.5kg).
 Do strenuous or heavy exercises (such as jogging and tennis).
 Avoid all movement of your arm(s).
 Push yourself too far beyond your pain limits.
Importance and value of the correct exercises:

No matter what type of surgery you had, it’s important to do exercises afterward to
get your arm and shoulder moving again. Exercise is also important if you had
radiation therapy.
 Exercises help decrease side effects of your surgery such as pain, stiffness
and weakness.
 Radiation may affect your arm and shoulder long after treatment is finished.
Because of this, it’s important to develop a regular habit of doing exercises to
maintain arm and shoulder mobility.
 The right exercises can help you get back to your usual activities.
 The exercises that increase your shoulder and arm movement can usually be
started in a few days after surgery.
 Exercises to help make your arm stronger are added later.
What Exercises can I do After a Mastectomy?
It’s very important to talk with your doctor before starting any exercises so that you
can decide on a program that’s right for you. Your doctor might refer you to an
occupational therapist or physiotherapist. These health professionals are specially
trained to design an exercise program just for you. You will especially need this kind
of help if you do not have full use of your arm within 3 to 4 weeks of surgery.
Wand exercise
This exercise helps increase your ability to move your shoulders forward. You will
need a broom handle or other stick-like object to use as the wand in this exercise.
Do these exercises on a bed or the floor. Lie on your back with your knees bent and
your feet flat.
● Hold the wand across your belly in both hands with your palms facing up.
● Lift the wand up over your head as far as you can. Use your unaffected arm to
help lift the wand until you feel a stretch in your affected arm.
● Hold for 5 seconds.
● Lower arms and repeat 5 to 7 times.
Elbow winging
This exercise helps increase the movement in the front of your chest and shoulder. It
may take many weeks of regular exercise before your elbows will get close to the
bed or floor. Do these exercises on a bed or the floor. Lie on your back with your
knees bent and your feet flat.
● Clasp your hands behind your neck with your elbows pointing toward the
ceiling.
● Move your elbows apart and down toward the bed or floor.
● Repeat 5 to 7 times.
Shoulder blade stretch
This exercise helps increase your shoulder blade movement.
● Sit in a chair very close to a table with your back against the back of the chair.
● Place the unaffected arm on the table with your elbow bent and palm down.
Do not move this arm during the exercise.
● Place the affected arm on the table, palm down, with your elbow straight.
● Without moving your trunk, slide the affected arm forward, toward the
opposite side of the table. You should feel your shoulder blade move as you
do this.
● Relax your arm and repeat 5 to 7 times.

Shoulder blade squeeze
This exercise also helps increase shoulder blade movement and improve posture.
● Sit in a chair in front of a mirror. Face straight ahead. Do not rest against the
back of the chair.
● Your arms should be at your sides with your elbows bent.
● Squeeze your shoulder blades together, bringing your elbows behind you
toward your spine. Elbows will move with you, but don't force the motion with
your elbows. Keep your shoulders level as you do this. Do not lift your
shoulders up toward your ears.
● Return to the starting position and repeat 5 to 7 times
Side bends
This exercise helps increase movement of your trunk and body.
● Sit in a chair and clasp your hands together in front of you. Lift your arms
slowly over your head, straightening your arms.
● When your arms are over your head, bend your trunk to the right keeping your
arms overhead.
● Return to the starting position and bend to the left.
● Repeat 5 to 7 times.
Chest wall stretch
This exercise helps stretch your chest.
● Stand facing a corner with your toes about 8 to 10 inches from the corner.
● Bend your elbows and put your forearms on the wall, one on each side of the
corner. Your elbows should be as close to shoulder height as possible.
● Keep your arms and feet in place and move your chest toward the corner.
You will feel a stretch across your chest and shoulders.
● Return to the starting position and repeat 5 to 7 times.
● The picture shows stretching both sides at the same time, but you may find it
more comfortable to stretch one arm at a time.
● Be sure you keep your shoulders dropped far away from your ears as you do
this stretch. Keep your ears over your shoulders to avoid making your neck
sore.
Shoulder stretch
This exercise helps increase your mobility in your shoulder.
● Stand facing the wall with your toes about 8 to 10 inches from the wall.
● Put your hands on the wall. Use your fingers to "climb the wall," reaching as
high as you can until you feel a stretch.
● Return to the starting position and repeat 5 to 7 times.
● The picture shows both arms going up at the same time, but you might find it
easier to raise one arm at a time.
● Be sure you keep your shoulders dropped far away from your ears as you
raise your arms. Keep your ears over your shoulders to avoid making your
neck sore.
Things To Keep in Mind during Exercise
Start exercising slowly and do more as you are able. It’s important to exercise to
keep your muscles working as well as possible, but it’s also important to be safe.
Stop exercising and talk to your doctor right away if you:
● Get weaker, start losing your balance, or start falling
● Have pain that gets worse
● Have new heaviness, aching, tightness, or other strange sensations in your

arm
● Have unusual swelling or swelling gets worse
● Have headaches, dizziness, blurred vision, new numbness, or tingling in your

arms or chest

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EXERCISE AND ACTIVITIES AFTER MASTECTOMIES

Physical Activity and Exercise

Importance and value of the correct exercises:

What Exercises can I do After a Mastectomy?

● Hold for 5 seconds.

● Lower arms and repeat 5 to 7 times.

Shoulder blade stretch

This exercise helps increase your shoulder blade movement.

● Relax your arm and repeat 5 to 7 times.

Shoulder blade squeeze

● Your arms should be at your sides with your elbows bent.

● Return to the starting position and repeat 5 to 7 times

This exercise helps increase movement of your trunk and body.

● Return to the starting position and bend to the left.

Chest wall stretch

This exercise helps stretch your chest.

● Return to the starting position and repeat 5 to 7 times.

This exercise helps increase your mobility in your shoulder.

● Return to the starting position and repeat 5 to 7 times.

Things To Keep in Mind during Exercise

Stop exercising and talk to your doctor right away if you:

● Get weaker, start losing your balance, or start falling

● Have pain that gets worse

● Have new heaviness, aching, tightness, or other strange sensations in your

● Have unusual swelling or swelling gets worse

● Have headaches, dizziness, blurred vision, new numbness, or tingling in your

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