If you recently went through a mastectomy surgery, exercise is probably not your first thought. However, following a mastectomy, specific exercises speed up the recovery process, both mentally and physically. The sooner you begin to introduce movement, the faster your body heals, provided you perform the appropriate exercises safely!
The Facts
Prior to beginning any exercise program after a mastectomy, consult your physician. Start by examining your recovery process and exercise history. Once you receive approval to begin exercising, start slow and progress as you feel comfortable. Many women suffer from lymphedema, or lack of skin elasticity across the chest, and embarrassment. Focus on specific exercises to regain range of motion and maintain correct posture.
The Exercises
To help the lymphedema, raise both hands above your head as you walk and squeeze and release your hands in a pumping motion. This allows fluid to circulate and decreases swelling from the edema. For the range of motion, incorporate exercises that open up the chest and shoulder area.
For example, from a standing position, raise your arms out to your side up to shoulder height and press your arms back, opening up the chest by pinching your shoulder blades together. To work the area under the armpit, stand with your side to the wall about arms length away. Take the hand closest to the wall and walk your fingers up the wall climbing above shoulder. Work this same area again by sitting in a chair and clasping your hands together in front of your body. Raise both arms above your head so you stretch the area under the arms.
Progression
These exercises provide you with a starting point. As you gain strength and range of motion, progress to more difficult movements and add weight. Some you may have to do forever to maintain a level of progress. Move at your pace and challenge yourself when your body indicates it's ready for more work.
Tags: range motion, your body, above your, above your head, area under, recovery process
