If you’ve recently had radiation therapy after surgery, you can probably tell things might get a little stiff. Even after time has passed, you may still run into a few issues with your treatment. It’s important to regularly exercise your arms and shoulders after radiation treatment for breast cancer.
Before you begin any exercises, consult your primary physician to discuss appropriate workouts. Chances are, your doctor will point you to a certified physical therapist or a cancer exercise specialist. These healthcare professionals are trained specifically to design a plan just for you!
After not being able to fully use your arm for a month, this is a great opportunity to get you back to full health! Although these exercises can help, some shouldn’t be done until the stitches are removed. Here are some common exercises that women can do after breast cancer surgery.
Wand Exercise
This exercise helps improve your ability to move your shoulders forward. You can grab a random handle of a mop, broom, or yardstick for this exercise. This exercise can be done on the bed or on the floor, lying on your back with your knees bent and feet flat. The instructions are below!
- Hold the wand across your belly in both hands with your palms facing up.
- Lift the wand over your head as far as you can. Use your unaffected arm to help lift the wand until you feel a stretch in your affected arm.
- Hold for 5 seconds.
- Lower arms and repeat 5 to 7 times.
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Elbow Winging
If you’re looking to increase the mobility in the front of your chest and shoulder, then this is the exercise for you!
Although it may take several weeks of regular exercise to get the full range of motion back after breast cancer surgery, this will certainly help!
This exercise can be done on the bed or on the floor, lying on your back with flat feet and bent knees. Follow the steps below!
- Clasp your hands behind your neck with your elbows pointing toward the ceiling.
- Move your elbows apart and lower them toward the bed or the floor.
- Repeat 5 to 7 times.
Shoulder Blade Stretch
After sitting still for a while and going through radiation, your shoulder blades can be highly affected.
You pretty much need your shoulder blades for everything, so follow the instructions below!
- Sit in a chair very close to a table, with your back against the chair’s back.
- Place the unaffected arm on the table, elbow bent and palm down. Do not move this arm during the exercise.
- Place the affected arm on the table, palm down, with your elbow straight.
- Without moving your trunk, slide the affected arm forward, toward the opposite side of the table. You should feel your shoulder blade move as you do this.
- Relax your arm and repeat 5 to 7 times.
Shoulder Blade Squeeze
The shoulder blade is so important that we have a second exercise recommendation that can help with your posture as well.
After undergoing radiation treatment and spending weeks, maybe even months, in bed, you must begin or continue working on your posture.
This exercise can help increase shoulder range of motion and improve posture in the long run. Check it out!
- Sit in a chair in front of a mirror. Face straight ahead. Do not rest against the back of the chair.
- Your arms should be at your sides, elbows bent.
- Squeeze your shoulder blades together, bringing your elbows behind you toward your spine. Your elbows will move with you, but don’t force the motion with your elbows. Keep your shoulders level as you do this. Do not lift your shoulders toward your ears.
- Return to the starting position and repeat 5 to 7 times.
In general, it’s important to keep your muscles working as much as possible. Before you begin any form of exercise, talk with your physician to help you develop a specific plan that is safe and effective for you in the long run.
