6 Exercises You Can Do Safely After Breast Surgery

One in eight women and one in one thousand men will be diagnosed with breast cancer. Most of them will undergo surgery to remove part of, or the entire breast. Many will go on to have reconstruction. One of the most common questions I get from these patients is: “What exercises are safe for me to do?”

Your tissues take approximately 6 weeks to heal. For people who had chemotherapy first, or those who are older and not as healthy, it may take 8 weeks or more. Some reconstructive surgeries (i.e. flaps) may have different restrictions, and tissue that has been irradiated will need more time to heal.  But it’s important to know that you don’t have to wait 6-8 weeks to start moving.

First Things First

• Get clearance from your surgeon to start a gentle stretching program. Seek out a physical therapist with experience working with that doctor, or one that specializes in breast cancer rehabilitation.
• Wait 5 days after your drains are out to move your arms above shoulder height. This will place less stress on the drains, decrease risk of complications, and may help you get those pesky drains out faster as well.
• NEVER stretch to the point of pain. You should feel as good or better when you are done. If you don’t – back it off. It’s not a race.

That being said, here are a few basic exercises that you can do.

Woodchopper

1. Lie on your back and clasp your hands together.
2. Bend your knees with your feet flat on the ground to support your lower back.
3. Straighten your elbows and lift them in an arc towards the ceiling, then towards your head.
4. When you feel a good stretch, stop. Support your hands on the edge of a sofa or pillow, and take a few long, deep breaths.
5. After about a minute, bring your arms back to start.
6. Repeat 1-3 times.

Butterfly with a Twist

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your hands behind your head or neck and gently let gravity push your elbows down towards the table.
3. Take a few deep breaths and then rotate your knees to the right. You should feel a stretch up the left side of your body.
4. Again, breathe.
5. Repeat rotating your knees to the left.
6. Repeat 2-3x on each side.

“T”

1. Lie on your back with your knees bent and feet on the floor.
2. Straighten your arms out to the side as much as possible, like you’re a giant letter “T”.
3. Again, take a few deep breaths.
4. Lay here for 2-3 minutes and feel a gentle stretch across your chest.
5. If this is too much, do one arm at a time.

Seated Twist

1. Sit straight up in your chair.
2. Cross your arms over your chest like you are giving yourself a hug.
3. Sit up straighter like a string is pulling your skull towards the ceiling as you inhale, then slowly exhale as you twist to the right.
4. Hold for 2-3 seconds, then inhale as you return to center.
5. Repeat to the left. Repeat 2-3x.

Seated Sidebend

1. Sit up straight in your chair.
2. Cross your arms over your chest like you are giving yourself a hug.
3. Sit up straighter like a string is pulling your skull towards the ceiling as you inhale, then slowly sidebend as your bring your right shoulder towards your right hip.
4. Take care to keep your belly button facing front; don’t twist. Bend as if you are bending over a large ball, take care not to collapse like an accordion.
5. Inhale as you sit up straight, then repeat to the left.
6. Repeat 2-3x.

Seated Slouch & Backbend

1. Sit up straight in your chair.
2. Cross your arms over your chest like you are giving yourself a hug.
3. Sit up straighter like a string is pulling your skull towards the ceiling as you inhale, then slowly exhale as you slouch. Bring your chin to your chest and fold forward.
4. Hold for 2-3 seconds then inhale and sit up straight, then extend backwards through your upper back/the area between your shoulder blades.
5. Be careful not to bend through your lower back, and keep looking at a wall in front of you to make sure you are not tipping your head backwards either.
6. Hold 2-3 seconds then repeat 2-3x.

These gentle stretches should help you get started after surgery. Seek out a Physical Therapist trained in Breast Cancer Rehabilitation with any questions, and to progress your ability to move and recover. We are here to help.