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You may have received a list of exercises from the hospital already. Please talk with your doctor before starting any exercise routine. The exercises you do should be for the type of breast surgery you had.

 

All exercises and daily activities should be done at your pace and level. If an activity or exercise makes your arm sore, then you have overdone it.

 

 

Do...

• Exercise within painless range
• Exercise 2-3 times a day if you can
• Talk with your doctor if you experience unexplained swelling or pain

Don't...

• Start exercising too early - talk with your doctor or physiotherapist
• Over-exercise
• Hesitate to call your doctor if you have a question

You might find that you can only do or repeat an exercise a few times at first. Each time you exercise try to do a few more. In time, you will find that your strength will return and you can do more.

 

 

 

Some exercises will help you get back full movement in your arm after surgery. Exercise will also help reduce swelling which may occur.

1. Play Ball

• Sit down to do this exercise.
• Hold a soft rubber ball or "nerf" ball in your hand.
• Squeeze the ball then relax your hand. You should feel this in your arm. Do this exercise in the hospital and at home.

 

2. Hair Brushing

 

Sit beside a table.

In the beginning, rest the elbow on the operated side. You may need to add a few books if the table top is too low.

Comb and brush your hair and keep your head up. To start, only do one side. As you get stronger, lift your arm and brush all around your head. Rest when you need to, but keep trying. 

 

 

 

3. Sit Down

• If you can, sit on a chair or stool so that both your feet are on the floor. Sit with your hips even, back straight, shoulders level, head up, chin in.

 

 

 

 

4. Shoulder Circling

Bring your shoulders up towards your ears. Pull your shoulder blades together at the back. Now drop your shoulders and relax.

 

 

 

 

5. Head Turning and Bending

Sit or stand to do this exercise. Stretch your neck as tall as possible, keeping your chin in. Slowly turn your head from side to side.  Look over your shoulder as far as possible. Slowly bend your head from one side to the other. Bring your ear as close to your shoulder as possible.

 

 

6. On Your Feet

 

 

Stand up straight with your feet slightly apart.

Pull your stomach in, hips pulled under, back straight, shoulders level, head up and chin in.

 

 

 

 

7. Arms Upward Lift

 

• Hold both your hands together in front of you with your elbows straight.
• Lift your arms as high as possible above your head. Stretch. Now slowly lower your arms.

 

 

8. Wall Climbing

 

Stand facing the wall, with your toes a few inches away from the wall. Bend your elbows. Place your palms against the wall at shoulder level. Move both your hands up the wall as far as you can. Rest a moment...then try to go a bit higher. Work your hands down to shoulder level again. Return to the standing position.

 

Rest and repeat. It may help you to relax if you lean your forehead against the wall. Try to climb just a little higher each time. Soon your arms will be straight up over your head.

 

 

9. Elbow Circling

 

• Place your hands on your shoulders. Tuck your elbows in at your sides.
• Slowly move your elbows in a circle.

 

 

10. Elbows Push-back

• Grab both your hands behind your neck. Bring your elbows forward. Now push your elbows back and up as far as possible.

 

 

 

11. Rope Turning

You will need a six-foot clothesline rope or six feet of bandage. Tie the rope to the door knob with a double knot. Be sure the door is closed. This exercise may seem difficult but will get easier in a few days.

Stand four feet away facing the door. Take the loose end of the rope in the hand on your operated side. Place the other hand on your hip to help you balance. Stretch your arm forward. Do not bend elbow or wrist. Turn the rope in small circle. Slowly work the rope into as wide a swing as you can. Rest and repeat. Try some circles in each direction. Try the same exercise with your other arm occasionally. Stand sideways to the door and try the same exercise with your arm pointed towards the doorknob.

 

 

12. Pulley Motion

You will need a six-foot rope or six feet of bandage. Toss the rope over a open door or shower rod. (Make sure your shower rod is secure)

Stand or sit directly in front of the rope in a comfortable position.

Hold one end of the rope in each hand. Raise your arms sideways.

Using a see-saw motion, slide the rope up and down over the door, raising arms as high as possible on each side. Rest and repeat.

 

 

 

 

 

Exercises can bring results. Talk to your doctor or physiotherapist if your shoulder is still tight or if you have swelling in your hand or arm.

 

If you are getting stronger, you can slowly start to do your household and recreational activities. Remember: Do not strain your arm.