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:
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Stand squarely and bend forward at the waist.
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Circle entire arm
clockwise, then anti-clockwise.
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Swing forward and then backward
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Swing arm sideways
away from body and back again
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Particularly good in the early weeks after
surgery
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Walk
the wall:
- Stand straight facing a wall
- Stretch upright as much as comfortable
- Place your hand on a wall so you are in the
most comfortable position possible
- Walk your hand up then down the wall. Repeat 10
times
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The hair brush:
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Sit with the head upright but relaxed and
still.
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Brush the hair on the same side as the
incision, then progress to whole of head
Shoulder
shrugging:
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Sit or stand squarely.
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Bring shoulders up towards ear. Relax and
repeat.
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Sink shoulders downwards. Relax and repeat.
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Ease shoulders forwards. Relax and repeat.
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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:
- Place the hands on shoulders (or at the level
of the shoulders)
- Move the elbows forwards and upwards then down
and inwards
- Repeat each movement 10 times
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The fan:
- Put your hands out horizontally in front of you
- Take them up above your head as far as you
can
- Drop them down to the waist
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Big bird:
- Starting with the arms straight out
to the side of the body
- Raise and lower your arms as high as you
comfortably can.
- Repeat 10 times – should look like a small
bird flapping its wings slowly
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Small
bird:
- Place
hands on shoulders
- Move
elbows sideways and upwards then back down.
- Should
look like a small bird flapping its wings slowly
- Repeat
10 times
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Show me the money (side):
- 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
- Repeat 10 times – should look you’re asking
for money to be put in your hand.
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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):
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Stand straight with your head slightly bent
forward
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Taking your hand to the back of the
neck
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Walk fingers down spine as far as comfortable.
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Walk them back up to the head and repeat 10
times.
Finger walking (back)
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Stand
straight looking forward.
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Lower hands to the base of your
spine.
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Walk your fingers up the spine to bra level.
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Walk them back down and repeat 10 times
The hand over:
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- Put your right hand behind your back.
- Practice passing a small, light object, e.g.,
purse, make up bag over your left shoulder to your other hand.
- Repeat and swap hands.
- Your ability to do this depends on your
pre-operative range of movement.
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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.
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