Breast cancer is a very stressful condition for anyone, both mentally and physically. The recovery period after surgery can be a bit challenging. After surgery, do you also feel a little stiff in your arms and shoulders, and have difficulty bending and stretching? Do you feel pain when you lift your hand to do simple things like combing your hair or putting on clothes? This is normal for many people. But the best thing is that you can overcome these discomforts and recover quickly with some simple exercises that your doctor has approved.
Why is exercise so important after surgery?
Imagine, your shoulder and arm movements are somewhat limited due to surgery. If we just let these things sit, those areas can become even more cramped, causing more pain and weakness. But if we exercise properly, we have many benefits.
- Faster healing: Exercise improves blood circulation and speeds up wound healing.
- Regaining lost movement: This is very helpful in regaining full range of motion in the arm and shoulder.
- Reduces pain and stiffness: Relieves stiffness in muscles and joints and reduces pain.
- Improved strength: Weakened muscles can be strengthened again.
There are various surgeries for breast cancer . For example:
- Complete removal of the breast ( mastectomy )
- Removal of only a lump ( Lumpectomy )
- Lymph node removal
- Breast reconstruction
No matter what kind of surgery you have, there may be some degree of impact on your arm and shoulder movements. Therefore, before starting any exercise, you should definitely ask your doctor and ask, “Is it okay to start exercising now?” He or she will assess your condition and tell you the best time.
Some simple exercises you can do at home
Here are some simple exercises you can start doing at home, after getting your doctor's approval. Remember, never push yourself to the point where you feel pain. Start slowly, as far as you can.
1. Wand Exercise
This makes it easier to move the shoulder forward. You can use a long stick, such as a broom handle or a wiper handle, for this.
| How to do it | Remember |
|---|---|
| 1. Lie faceup on a bed or the floor. Bend your knees and place the soles of your feet on the floor. 2. Hold the stick with both hands above your stomach, palm facing up. 3. Now lift the stick as high as you can above your head. Using your unaffected arm, lift the stick until you feel a stretch in the muscles of your operated arm. 4. Hold for 5 seconds. 5. Slowly lower your arms and repeat 6-8 times. | If you feel pain in your operated arm, do not force it any further. You should only feel a light stretch. |
2. Elbow Winging
This improves the range of motion of the chest and shoulder muscles. This is an exercise that should be done a little slowly.
| How to do it | Remember |
|---|---|
| 1. Lie on a bed or the floor with your arms up and your knees bent. 2. Place your hands behind your neck and interlace your fingers. Your elbows should be pointing toward the ceiling. 3. Now, spread your elbows out to the sides and lower them until they touch the bed or floor. 4. Repeat 5-7 times. | If you still feel pain, don't force it any further. Over time, you'll be able to lower your elbows better. |
3. Side Bends
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This increases flexibility in the abdomen and upper body. This should be done while sitting in a chair.
| How to do it | Remember |
|---|---|
| 1. Sit upright in a chair and place your hands together in front of you. 2. Slowly straighten your arms and raise them above your head. 3. Keeping both hands up, bend your entire body to the right. 4. Stand up straight again and fold to the left in the same way. 5. Repeat 6-8 times. | You should feel a good stretch on both sides of your body. Stop if you feel any pain. |
4. Shoulder Walk-Up
This is an exercise that needs to be done with a little more care.
Special note: Do not do this exercise until you have had breast reconstruction surgery and have had the drains removed.
| How to do it | Remember |
|---|---|
| 1. Stand in front of a wall. 2. Lightly touch the wall with the fingertips of the operated hand. 3. Now slowly “walk” up the wall with your fingers. 4. When you feel a light pull on your hand, stop there. 5. Slowly bring your hand back down in the same way. 6. Repeat 6-8 times. | Don't try to force yourself to go up beyond the point where you feel a pull in your arm. You will be able to go up a little more each day. |
Take-Home Message
- Recovering from breast cancer surgery is a journey. These exercises will give you a lot of strength for that journey. However, it is imperative to get permission from your doctor first.
- Start the exercise very slowly and simply. Listen to your body.
- Pain is a signal to stop. It's normal to feel a slight stretch, but if you feel sharp pain, stop the exercise immediately.
- The best results are achieved by doing this exercise a little bit every day.
- If you have any doubts or concerns about an exercise, never be afraid to talk to your doctor about it. Your well-being is the most important thing.
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