Are your arms swollen after breast cancer treatment? Let's talk about the best exercises for this lymphedema condition!

After undergoing treatment for breast cancer, or after having lymph nodes removed surgically, do you feel like your arm is swollen and filled with fluid? In medical terms, we call this condition lymphedema. This is not unique to you, it is a common condition that can occur in many people undergoing this treatment. So don't worry about it. The good news is that there are some very simple, at-home exercises that can help control this swelling and restore function to your arm.

Why is this exercise so important? Is the old belief true?

You may have heard that our mothers used to say that it's not good to move your arms or exercise too much after breast surgery. But now, medical science has advanced a lot. New research has found that exercising properly can actually help control lymphedema, rather than making it worse .

Think about it, our body has a network called the lymphatic system. This is what removes excess fluid that accumulates in different parts of the body. During cancer treatment, especially when tumors are removed, this system can be disrupted. That's when fluid accumulates in the hands and causes swelling.

Simply put, when we exercise properly, the movements stimulate the lymphatic system , which acts like a pump and starts to recirculate the trapped fluid. This reduces swelling. Not only that, but these exercises can also help you regain the range of motion you've lost in your hands and build muscle strength .

Some simple exercises you can do at home

Okay, so after getting your doctor's approval, you can start these exercises. Remember, start slowly, little by little, and gradually increase the number of repetitions as your body gains strength . Never force yourself to the point of pain.

1. Side Bends

This stretches the muscles in the shoulders and sides of the body.

• Sit upright in a chair, legs together, and hands on your lap.
• Now, bringing your shoulder blades together, bending your elbows slightly, and slowly raise your arms above your head.
• While holding both hands together, slowly bend to the right from the waist. Hold for about 10 seconds until you feel a stretch and no pain.
• Straighten up again and bend to the left in the same way.
• Do about 10 times on each side.

2. Wall Crawl

This improves the ability to fully raise the arm .

• Stand in front of a wall, about 6 inches away from the wall.
• Place both palms on the wall at chest level.
• Now, like a spider crawling up a wall, slowly move your fingers up the wall as far as you can. This time, keep your head straight and look straight ahead.
• Then, slowly lower your fingers in the same way, and come back to where you started.
• Repeat this about 10 times. Each time, try to go a little higher than the previous time.

3. Side Wall Crawl

• Now stand facing the wall. Turn the side of your swollen arm toward the wall. There should be about 2 feet of space between your leg and the wall.
• Bend your elbow, parallel to the floor, and place your palm on the wall. Your fingers should be pointing up.
• Now, as before, slowly move your fingers as high as you can.
• Come back down slowly.
• Do this about 10 times. If there is swelling in both hands, do this on the other side as well.

4. Snow Angel

This is an exercise like the one we used to play with our hands in the sand when we were kids.

• Lie faceup on a bed or the floor. Keep your arms at your sides, palms facing up.
• Now, without lifting your hands, slowly move them along the floor toward your head (like making a snow angel). You will feel a slight pull, but it should not be painful.
• If possible, bring your hands together above your head. Hold for about 3 seconds.
• Slowly bring your hands back to the starting position.
• Do this about 10 times. Over time, as your strength increases, you can ask your doctor to help you do this with very light weights.

5. Touchdowns

• Stand straight, bend your arms at the elbows, and keep your biceps parallel to the floor. Your palms should be facing each other.
• Now, slowly extend your arms upwards, bringing your shoulder blades together. As if you were going to touch the ceiling with your fingertips.
• Extend your arms as fully as possible.
• Slowly return to where you started.
• Do this about 10 times. You can add a little weight later.

What else should you keep in mind when exercising?

• Listen to your body: If you feel tired or fatigued, rest. If you feel the swelling in your hand getting worse, stop exercising and talk to your doctor.
• Pain is not good: You should only feel a slight pull when exercising. If you feel sharp pain, stop immediately.
• Breathing: Breathe normally while exercising, do not hold your breath.
• Compression Garments: Your doctor or therapist may recommend a special vest-like garment (compression sleeve) to wear while you exercise. It can help control swelling. Ask them about that as well.

This journey can be a bit challenging, but by treating your body with love and exercising properly, you can definitely manage this condition well and live a healthy life.

Lymphedema, breast cancer, arm swelling, exercises, lymphatic system, cancer treatment, physical therapy