What Exercises Can I Do Right After Surgery?
By: Kara Lyons
You have always been an active person and you are not about to let cancer slow you down! Obviously, there are times during treatment when your exercise routine will look different than it once did, but you plan to keep moving as much as possible, to recover quickly, and to get back to doing the activities that you enjoy. After a mastectomy or lumpectomy, you want to start the rehab process immediately to avoid post-operative complications, but you aren’t sure where to start or what you are allowed to do the first couple weeks after surgery. Well, I have good news for you! There are exercises that, per approval by your physician, you can start right away.
These gentle exercises will help improve lymph and blood circulation, which can promote healing, reduce swelling, reduce pain, improve shoulder mobility, and decrease scar adhesions. Below is a list of exercises that can be performed in the first couple weeks after surgery. Perform 10 reps x 2 sets 2-3x throughout the day. Limit arm movement to below shoulder height or 90 degrees for 1-2 weeks (until drains are removed with mastectomy) and move only in a pain free range of motion. Be sure to follow up with your rehab provider for progression of your home exercise program.
Ball Squeeze: Squeeze a soft object like a ball or pair of rolled up socks for 3-5 seconds and then rest for 3-5 seconds. This will help to reduce swelling and improve circulation.
Deep Breathing: Find a comfortable seat or lay down with a pillow or bolster under your knees. Rest your hands near your navel and as you inhale notice your belly inflate like a balloon and your hands gently rise. As you exhale allow your belly to lower like a deflating balloon. Deep breathing helps to prevent pneumonia, improve relaxation/rest and it improves lymphatic circulation which supports your immune system, helps to decrease edema, and removes cellular waste in the body.
Shoulder Extension with a Towel: Sit nice and tall or stand. Place one end of a towel in each hand behind your back with elbows extended and palms facing forward. Lift your arms behind you as far as you can in a pain free range while also maintaining good posture.
Shoulder External Rotation: Bend your elbows at your sides to a 90-degree angle with palms up. Keep your elbows to your sides as you gently move your forearms away from each other in a motion like a set of French doors opening as you externally rotate at the shoulder. This allows you to maintain shoulder mobility and range of motion.
Shoulder Shrug: Sit or stand with good posture (shoulders over chest, proud chest and ears in line with shoulder) and arms resting down to your sides. As you inhale through your nose shrug shoulders up towards your ears. As you exhale let them lower and allow the muscles to relax.
Walking: Tolerance to walking will vary depending on your baseline level of fitness. I recommend starting with 10 minutes at a light pace and increasing the duration each day as you feel comfortable. This exercise will help to improve circulation, reduce pain, ease symptoms of constipation, and has a positive effect on mental health.
These exercises are general guidelines, and it should be cleared with your physician before starting any exercises. Check with you doctor if they would like you to have drains removed prior to starting post-operative exercises. Each individual has their own unique plan and outcomes, and post-operative exercises should be overseen by their doctor and rehab provider. Stop exercises if you notice the formation of a seroma (a fluid pocket around your incision) and contact your physician.
