POST MASTECTOMY PHYSIO EXERCISES

Here is a list of exercises given to me by my breast surgeon in the UK, to do after my (bilateral) mastectomy......

Starting the day after surgery, complete the first 5 exercises. Repeat each one 5x gently, for 7 days.


1) circle shoulders 5x forward and 5x backward

2)place fingertips on shoulders of same side and slowly raise elbows upward until they are in line with the height of your shoulders.repeat 5x (you may not get very high to start with)

3)sit on the edge of a chair,clasp hands with arms out locked in front of you and slowly lift to shoulder height.repeat 5x

4)raise each arm individually as if combing your hair from front to back.repeat 5 times each side(i found this one painful to start with)

5)reach around and walk your fingers up your back.repeat 5x each side.
------------------------------------------------------------------------------------------
From day 7-14, add in exercises 6-9, Repeat each one 5x.


6)stand about 1 foot away from the wall but face it. put both hands on the wall in front of you and slowly walk your fingers up the wall.Mark where you get to so you can copare daily.repeat 5x

7)stand so the wall is to your side.place fingers on the wall and slowly walk your fingers up the wall as in (6).repeat 5x each side.

8) lay on the bed with kness drawn up and feet flat.Put your hands behind your head and VERY gently let your arms drop as far as they will go.Repeat 5 times,(this also hurt alot but it does get easier!)

9) hold a towel diagonally behind your back and see-saw it up and down in a drying action.

-------------------------------------------------------------------------------------------
From day 14-21,add in the rest of the exercises,repeat each one 5x


10)lay on your back with enough head room to lift both arms upward and over your head as far as you can.Do 1 arm at a time and assist with the other arm.go as far as you can and hold for 5 seconds.repeat 5x each side.

11)lay on the floor with 1 armout to the side,palm facing up.slide the arm away from you and upward as far as you can hold for 5.repeat other side.

12)stand in a doorway with your elbow and forearm against the frame.face straight forward.feel a firm but comfortable stretch.Then with the opposite leg,step fwd and lunge slightly,feeling the stretch on the chest and underarm.hold for 5 and repeat 5x each side.

13)reach over your headand try and reach down to your shoulder blades.Aim to point your elbow to the ceiling.use the other hand to push a little further.Hold for 5.repeat 5 x

Now there is an arm-swinging exercise recommended for those that had node removal which should be done BEFORE numbers 11,12 and 13.
Place the unaffected arm on the back of a chair and lean fwd resting your forehead on your arm. Allow your other arm to hand loosely and swing the shoulder fwd,backward,side to side and then in a circular motion.**** the arm relaxes,increase the length of the swings and size of the circles.
-----------------------------------------------------------------------------------------
PLEASE REMEMBER I AM NOT A PHYSIOTHERAPIST AND AM JUST RELAYING WHAT I HAVE BEEN TOLD BY MY SURGEON AND THERAPIST.
EACH PERSON WILL DIFFER IN WHAT THEY CAN AND CAN'T DO.
Hope this is of some help to you and anyone else reading this
ps.
these exercises should be repeated 3-4 times daily.I have done my religiously and in 22 days have almost got my full range of movement back already.The only restrictions i have are caused by my expanders