Exercises To Ease The Pain After Mastectomy

Life after any surgeries is not easy.

These simple exercises have been prepared to help a mastectomy survivor return to her normal activities after surgery.

They are designed to gradually improve the movement of the arm and shoulders.

All of the exercises should be done slowly and rhythmically. They can be performed lying on the bed or in a sitting position. You might feel some discomfort while performing these exercise at first so it’s important to perform them gently. It’s also highly recommended that you consult with your doctor or physiotherapist before performing these exercises.

PHASE 1

1. The Hand

• Slowly and gently squeeze your right hand making a fist
• Rest for 5 seconds
• Open out your fingers slowly and relax for 5 seconds
• Repeat the process 10 times, alternating with the left hand

2. The Wrist

• Relax your hands
• Support your arms by your side and elbow on a pillow
• Bend your right wrist back and forth, with a 5 seconds rest in between
• Repeat 10 times, alternating with the left wrist

3. The Elbow

• Bend your elbows making sure your hands to touch your shoulders
• Straighten your right elbow out
• Rest for 5 seconds
• Bend it back gently
• Continue with your left elbow
• Repeat the process 10 times

These basic and simple Phase 1 exercises are recommended to be performes at least 4 times a day.

You will no longer need to continue with Phase 1 later when you are able to do more with your hands.

PHASE 2

4. Arm Stretch – Front

• Keeping your elbows in, clasp your hands together in front of your chest
• Stretch both arms out in front at shoulder height
• Rest for 5 seconds
• Return them to your chest and relax for 5 seconds
• Repeat the process 10 times

5. Arm Stretch – Up

• Keeping your elbows in, clasp your hands together in front of your chest
• Stretch both arms up slowly until you feel a little bit discomfort, but no pain
• Try to straighten your elbows, stretching your arms above your head, making sure your back is straight and your head upright
• Rest for 5 seconds
• Return your arms to your chest and relax for 5 seconds
• Repeat the process 10 times

6. Arm Stretch – Hands Above Head, Elbows Backwards

• Keeping your elbows in, clasp your hands together in front of your chest
• Stretch both arms up slowly and rest them on your head
• Bring your elbows together and then stretch your elbows backwards
• Rest for 5 seconds
• Bring in your elbows together again
• Repeat the process 10 times

7. Arm Stretch – Hands Behind Neck, Elbows Backwards

• Clasp your hands behind your neck making sure your head upright
• Stretch your elbows backward slowly
• Rest for 5 seconds
• Return to the starting position and repeat 10 times

For a more advance techniques, please refer to Staying Abreast website.

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