This video is to complement the Your Journey through Breast Cancer Surgery booklet.
You should have received this booklet from your healthcare team. If you have not received
a booklet please contact your healthcare team. Exercise after breast cancer surgery is an
important part of your treatment and recovery. Exercise can help you reduce joint stiffness,
move your arm and shoulder more easily, strengthen muscles, and get back to normal daily activity.
It’s important to know what you were able to do before surgery (called your baseline
movement) so you can track your recovery. To know your baseline, try these exercises
before you have surgery. You should avoid vigorous exercise and sports
in the early weeks after surgery, but it is important to stay active. Talk to your surgeon
about how much activity is right for you now, and when you can return to your previous exercise
and sports. Work towards 30 min of activity most days. You may find that light housework
is a helpful way to get gentle exercise. Ask your surgeon when you can lift more than 4.6
kg or 10 pounds. These exercises are for all types of breast
surgery except breast reconstruction. If you have had breast reconstruction, speak to your
surgeon about what exercises you should do. These exercises are for patients with or without
a drain. These exercise instructions refer to your
affected side (the same side of your body as your surgery and your unaffected side (the
side of the body that didn’t have surgery). Do the exercises on both sides of the body
if you’ve had surgery on both sides. If you have any concerns about how well you can
move (your level of mobility) or strength, talk to a physiotherapist.
Week 1 Start week 1 exercises 24 hours after your
surgery. Do these exercises until you have the same movements and range of motion that
you had before surgery. If you have a drain, it’s normal to notice more fluid in your
drain after you do these exercises. Make sure your drain is well-attached to your clothing
and empty it before you begin the exercises. While you exercise, you may feel some pulling
and stretching of your skin and surrounding tissue. It is not uncommon to have numbness,
burning, or tingling around the incision or armpit area before you exercise. These sensations
can exist during your exercise routine as well.
If you have had a pre-existing shoulder injury, or have sharp or pinching pain in your shoulder
while performing any of these exercises, please stop the exercise and consult your healthcare
team. If you’re worried about your pain while
you exercise or have any other questions, talk to your healthcare team.
It’s important that you take the time to go through and complete the movements of each
exercise. Do each of these exercises 5 to 10 times, 2 to 3 times per day.
Seated Posture Sit in a firm chair or on a stool with your
back straight and your feet on the floor. Keep your chin tucked in and pull your shoulders
back towards your spine. Tighten your stomach muscles by pulling your belly button in. Hold
this position for 5 to 20 seconds and then relax. Repeat 5 to 10 times.
Active Hand Pump
Do this exercise while you’re sitting with your hands on a pillow in your lap or laying
down on your unaffected side and supporting your affected arm on a pillow. Slowly open
and close your hands as far as possible, and repeat 5 to 10 times.
Shoulder Shrugs and Circles Do this exercise either standing or sitting.
Lift both of your shoulders up towards your ears, then circle them back and down. Return
to the starting position and repeat 5 to 10 times.
Assisted Shoulder Flexion Do this exercise on your bed or on the floor.
Lie on your back with your knees bent and both arms by your sides. Use the hand on your
unaffected side to hold the wrist of your affected arm. With your affected elbow slightly
bent, gradually raise your arms up towards the ceiling and then if you can over your
head. Hold this position for 5 seconds, and then relax. You may not be able to raise your
arm all the way in the first few days. Return your arms to the starting position and repeat
this exercise 5 to 10 times. Butterfly Stretch
Do this exercise on your bed or on the floor. Lie on your back with your knees bent and
clasp your hands together loosely behind your head. Point your elbows towards the ceiling.
Slowly move your elbows apart and down to the floor. Hold this position for 5 seconds
and then return to the starting position. Repeat this exercise 5 to 10 times.
Shoulder Abduction This exercise is best started near the end
of week one. If you have had a pre-existing shoulder injury, or have sharp or pinching
pain in your shoulder while performing this exercise, please stop this exercise and continue
with the rest of the exercises. Sit in a chair, with your affected side about
½ to 1 meter away from a wall. Keep your body straight and your shoulders level. Do
not shrug your shoulder or lean to the other side. Place the fingertips of your affected
hand on the wall and with your fingers, climb up the wall slowly, as high as you can. Lower
your hand back down by your side and repeat 5 to 10 times.
You can start week 2 exercises in week 1 once it’s comfortable to do all of the week 1
exercises.