Recovering from a mastectomy is a journey that requires a balance of patience, strength, and proactive care. A key component of this recovery process is engaging in gentle and well-structured exercises to rebuild strength, improve flexibility, and enhance overall well-being. Here are the top nine exercises we recommend during mastectomy recovery to support healing and promote a return to daily activities.
1. Shoulder Rolls for Improved Mobility
Shoulder rolls are an excellent starting point for anyone in the early stages of mastectomy recovery. This simple exercise helps relieve tension and restore range of motion in the shoulders.
- How to Perform:
- Sit or stand comfortably.
- Slowly roll your shoulders forward in a circular motion, completing 5–10 rotations.
- Reverse the direction and perform 5–10 backward rolls.
- Benefits:
Improves blood flow, reduces stiffness, and prepares your shoulders for more complex movements.
2. Deep Breathing for Relaxation and Healing
Deep breathing exercises help reduce stress, improve lung function, and encourage proper oxygenation of healing tissues.
- How to Perform:
- Sit upright in a chair with your hands resting on your lap.
- Inhale deeply through your nose, allowing your chest and abdomen to expand.
- Exhale slowly through your mouth, fully emptying your lungs.
- Repeat 8–10 times.
- Benefits:
Encourages relaxation, decreases post-operative anxiety, and supports healthy circulation.
3. Arm Circles for Gentle Stretching
Arm circles are a gentle way to stretch and strengthen the arm and shoulder muscles, which may feel tight after surgery.
- How to Perform:
- Stand or sit with your arms extended straight out to the sides.
- Make small, controlled circles in one direction for 10–15 seconds.
- Reverse the direction and repeat for 10–15 seconds.
- Benefits:
Promotes flexibility and helps prevent stiffness in the shoulder joint.
4. Wall Walking for Shoulder Strength
Wall walking is an essential exercise for increasing the range of motion in your arms and shoulders.
- How to Perform:
- Stand facing a wall, with your fingertips touching it.
- Slowly “walk” your fingers up the wall as high as you can without straining.
- Hold the position for a few seconds, then slowly walk your fingers back down.
- Repeat 5–7 times per arm.
- Benefits:
Gradually builds shoulder strength and enhances mobility.
5. Elbow Winging for Chest Flexibility
Elbow winging focuses on stretching the chest and shoulder muscles, which may feel tight after surgery.
- How to Perform:
- Place your fingertips on your shoulders.
- Gently bring your elbows together in front of your chest.
- Slowly move your elbows outward and backward as far as comfortable.
- Repeat 8–10 times.
- Benefits:
Helps loosen the chest area and improve overall posture.
6. Neck Stretches for Tension Relief
Neck stretches are crucial for alleviating tension that may accumulate from altered posture during recovery.
- How to Perform:
- Sit upright with your shoulders relaxed.
- Slowly tilt your head toward your shoulder and hold for 15–20 seconds.
- Return to the center and repeat on the opposite side.
- Perform 3–5 repetitions on each side.
- Benefits:
Reduces stiffness and supports better alignment of the neck and shoulders.
7. Shoulder Blade Squeezes for Posture Improvement
Strengthening the muscles around the shoulder blades helps improve posture and stability during recovery.
- How to Perform:
- Sit or stand with your back straight.
- Squeeze your shoulder blades together as if trying to hold a pencil between them.
- Hold for 5 seconds, then release.
- Repeat 10–12 times.
- Benefits:
Enhances upper body alignment and relieves tension in the shoulders.
8. Pendulum Swings for Gentle Relief
Pendulum swings are a passive exercise that can help relax the shoulder joint and improve circulation.
- How to Perform:
- Lean forward slightly, supporting your body with one hand on a sturdy surface.
- Allow your other arm to dangle freely.
- Gently swing your arm in small circles or back and forth.
- Repeat for 30 seconds to 1 minute per arm.
- Benefits:
Eases tension and promotes fluid movement in the shoulder joint.
9. Hand Squeezes for Grip Strength
Rebuilding grip strength is often overlooked but essential for regaining everyday functionality.
- How to Perform:
- Hold a stress ball or soft object in your hand.
- Squeeze the object firmly but comfortably for 5 seconds, then release.
- Repeat 10–15 times per hand.
- Benefits:
Strengthens the hands and fingers, which aids in daily activities such as opening jars or writing.
Precautions to Keep in Mind
While these exercises are beneficial, it’s crucial to listen to your body and avoid overexertion. Consult your healthcare provider or physical therapist before starting any exercise routine, especially after surgery. If you experience pain or discomfort, stop immediately and seek professional advice.
By integrating these targeted exercises into your recovery plan, you can promote healing, enhance your mobility, and regain strength in a safe and effective manner.
