movements in your shoulder blades.
Steps
- Sit in a chair very close to a table with your back against the back of the chair.
- Place the unaffected arm on the table with your 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.
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4. Shoulder blade squeeze
This is another shoulder blade exercise that can increase movement and posture.
Steps
- 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 with your elbows bent.
- Squeeze your shoulder blades together, bringing your elbows behind you toward your spine. 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 up toward your ears.
- Return to the starting position and repeat 5 to 7 times.
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5. Side bends
This exercise is perfect for increasing the movement of your trunk and body.
- Sit in a chair and clasp your hands together in front of you. Lift your arms slowly over your head, straightening your arms.
- When your arms are over your head, bend your trunk to the right keeping your arms overhead.
- Return to the starting position and bend to the left.
- Repeat 5 to 7 times.
6. Chest wall stretch
If you are experiencing pain and your chest, this exercise may be able to provide you with some relief.
Steps
- Stand facing a corner with your toes about 8 to 10 inches from the corner.
- Bend your elbows and put your forearms on the wall, one on each side of the corner. Your elbows should be as close to shoulder height as possible.
- Keep your arms and feet in place and move your chest toward the corner. You will feel a stretch across your chest and shoulders.
- Return to the starting position and repeat 5 to 7 times.
- The picture shows stretching both sides at the same time, but you may find it more comfortable to stretch one arm at a time.
- Be sure you keep your shoulders dropped far away from your ears as you do this stretch. Keep your ears over your shoulders to avoid making your neck sore.
7. Shoulder stretch
This exercise will help increase mobility in your shoulder.
- Stand facing the wall with your toes about 8 to 10 inches from the wall.
- Put your hands on the wall. Use your fingers to “climb the wall,” reaching as high as you can until you feel a stretch.
- Return to the starting position and repeat 5 to 7 times.
- You might find it easier to raise one arm at a time.
- Be sure you keep your shoulders dropped far away from your ears as you raise your arms. Keep your ears over your shoulders to avoid making your neck sore.
Tips for exercising after breast cancer surgery
Before you start any of these exercises, you should consult with your doctor first about which exercises may be right for you. Once you start exercising, remember to start off slowly and only increase your exercises when you are able.
If you experience any of the following as a result of exercising, you should stop and contact your doctor, as noted by the American Cancer Society:
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- Get weaker, start losing your balance, or start falling
- Have pain that gets worse
- Have new heaviness, aching, tightness, or other strange sensations in your arm
- Have unusual swelling or swelling gets worse
- Have headaches, dizziness, blurred vision, new numbness, or tingling in your arms or chest