A mastectomy is a major surgical procedure and recovery from this traumatic event can be both extensive and painful. Participation in an exercise program can help reduce recovery time; helping you to achieve a full range of motion in your arms and shoulders while facilitating the healing process. Additionally, exercise can help to elevate mood, ease anxiety and improve your overall health. The exercises below are designed to improve your range of motion and flexibility. Do not attempt any weight bearing tasks until the arm on the operated side and the arm on the non-operated side function equally well.
Rolls
Stand or sit and look straight ahead. Lift your chin, focusing your eyes on an object directly in front of you. Exhale and relax your shoulders. Keep your neck and spine as straight as possible. Bend your elbows slightly and roll your shoulders forward, as if trying to trace a large circle. Repeat this movement up to eight times and then reverse the motion, rolling your shoulders backwards. For the best results, try to perform this exercise three to five times per day.
Shrugs
Once you can easily and comfortably perform shoulder rolls, move on to shrugs. This exercise is exactly what the name implies, a shrug of the shoulders. However, in order to improve the flexibility of the joint, the motion is exaggerated slightly. To perform a shrug, take a deep breath and draw your shoulders towards your ears. Bring them up as high as you comfortably can. Hold this position and silently count to eight. Exhale and slowly lower your shoulders. Repeat this exercise 10 times at least two times each day.
Lifts
If you have had reconstructive surgery, it is important to avoid raising your arms above your head until the implant has properly settled into position. With that in mind, these lifts do not require you to raise your arms above shoulder height, though you can extend your range to include overhead lifting when you feel well enough. To begin, grab a small towel and hold one end in each hand, pulling it tightly. Keep the towel taut as you raise your arms directly in front of you, as high as you comfortably can. Hold this position for eight seconds and then lower your arms. Repeat this movement 10 times. Then swing your arms to the right, holding for eight seconds, and then to the left. Repeat the side lifts 10 times as well.
Tags: your arms, your shoulders, Repeat this, arms above, comfortably Hold
