Why exercise after breast cancer?

There are several very important reasons to exercise and stretch regularly after breast cancer, both immediately after the surgery but after radiotherapy, during chemotherapy, whilst taking herceptin, whilst taking hormone therapies and in the long term:

• Reduce the risk of shoulder stiffness
• Reduce the risk of breast thickening and tenderness
• Reduce the risk of weight gain
• Maintain healthy bone
• Maintain a healthy heart
• Improve mood
• Reduce the risk of relapse and improve the chance of a fulfilling survival

Exercises immediately after surgery

Following breast and armpit surgery and particularly if radiotherapy has also been given, it is important to regularly practice a few simple exercises to reduce the risk of shoulder stiffness, lymphoedema, skin, muscle and underlying tissues thickness (fibrosis). Exercises should start as soon as feasible after surgery to alleviate post operative pain and promote a good recovery. At this early stage however, exercise advice is best sort form the individual surgical team and may change with local policies an techniques, after that period the following may be helpful:-

The monkey swing:

 Walk the wall:

The hair brush:

• Sit with the head upright but relaxed and still.

• Brush the hair on the same side as the incision, then progress to whole of head

Shoulder shrugging:

• Sit or stand squarely.

• Bring shoulders up towards ear. Relax and repeat.

• Sink shoulders downwards. Relax and repeat.

• Ease shoulders forwards. Relax and repeat.

• Pull shoulders back. Relax and repeat each movement 5-10 times  

Shoulder exercises for the long term

The following exercises are recommended when the initial scars have healed. It is advisable to perform these everyday and continue them during and after radiotherapy. In the long terms 5 minutes a day is still recommended to prevent shoulder stiffness and reduce the risk of breast or chest wall pain.

 The praying mantis:        

The fan:

Big bird:

Small bird:

Show me the money (side):

Show me the money (front):

• Raise the arms straight out to the side of the body, from the shoulders
• Rotate the palms of the hand to face upwards then downwards
• Should look you’re asking for money to be put in your hand.
• Repeat 10 times  

Finger walking (neck):

• Stand straight with your head slightly bent forward

• Taking your hand to the back of the neck

• Walk fingers down spine as far as comfortable.

• Walk them back up to the head and repeat 10 times.

 Finger walking (back)

• Stand straight looking forward.

• Lower hands to the base of your spine.

• Walk your fingers up the spine to bra level.

• Walk them back down and repeat 10 times  

The hand over:

In addition to these exercise it is important to gently massage the skin on the breast, chest wall or surrounding tissues. Surgery and radiotherapy can both cause the underlying tissues to be less mobile and flexible. This a major cause of breast and chest wall pain. Local gentle massage can produced some excellent results and there is absolutely no evidence that the urban myth of “it could spread cancer cells around” has any truth. It is particularly good on the breast itself and the surrounding skin which may have stuck down onto the ribs. Put some extra virgin olive oil on the fingers and gently try to roll the skin over the ribs – be as firm as possible but do not cause any pain or bruising as this will be counter productive. At first you will not notice an improvement but with daily persistence the mobility will improve along with the pain.

In addition to these shoulder exercises it is advisable to perform regular neck exercises and generally increase weekly exercise levels. The target should be greater than 2.5 hours of vigorous exercises  a week - find out more about the benefits of exercise and search for exercise facilities in your area.

 

Links and further resources:
What is cancer;  About specific cancers; Breast | Prostate | Bowel.  Cancer treatments; Chemotherapy | Radiotherapy | Hormones | Biological agents | Complementary.  Lifestyle advice; Exercise | Diet | Smoking | Sunbathing | Alcohol.  Cope with symptoms;  Traveling | Insurance | Making a will | Support groups  | Tests for cancer | Clinical trials. ...site map
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