During the first few weeks after mastectomy surgery, it can be difficult to strike the balance between keeping your arms and shoulders moving enough to prevent mobility complications, while also ensuring you are not over-doing it. (Remember: increased repetitive arm movements = increased fluid in drains).
Below are three simple exercises designed to help thread that needle. These gentle exercises aim to regain arm range of motion, prevent stiffness, and encourage lymph flow. All without allowing you to do too much too soon.
*Always consult with your healthcare provider before starting any new exercise regimen.
Three Simple Arm Range of Motion Exercises for Mastectomy Recovery
1) Wall Walks
What You Need:
- A smooth wall
How to Do It:
1. Position: Stand facing a wall, about an arm's length away. Place the fingertips of your affected arm on the wall at waist level.
2. Movement: Slowly "walk" your fingers up the wall as high as you can comfortably go, then walk them back down.
3. Repetition: Perform this exercise 5-10 times, twice daily.
Why It Helps:
Wall walks encourage vertical shoulder movement in a controlled manner, aiding in regaining full arm lift capability.
Shoulder Blade Squeeze
What You Need:
- No equipment required
How to Do It:
1. Position: Sit or stand with your back straight and shoulders relaxed.
2. Movement: Gently squeeze your shoulder blades together as if trying to hold a pencil between them. Hold for 5-10 seconds.
3. Repetition: Complete 5-10 repetitions, twice a day.
Why It Helps:
This exercise strengthens the muscles between your shoulder blades, supporting posture and shoulder stability.
Elbow Wings
What You Need:
- No equipment required
How to Do It:
1. Position: Stand or sit with your back straight. Bend your elbows to 90 degrees, keeping them close to your sides.
2. Movement: Gently rotate your forearms outwards while keeping your elbows tucked at your sides. Rotate them back in to the starting position.
3. Repetition: Perform 8-10 repetitions, twice a day.
Why It Helps:
Elbow wings target the rotation capacity of your shoulder joint, helping to improve the mobility of your shoulders and elbows. This exercise is particularly beneficial for engaging the rotator cuff muscles in a safe and controlled manner, supporting your recovery by ensuring these crucial stabilizing muscles remain active and healthy.
Conclusion
Incorporating these simple exercises into your recovery routine can significantly improve your arm's range of motion and overall comfort during the first few weeks after a mastectomy. Remember, the key is gentle progression. Listen to your body, and never push through pain. Your recovery is a journey, and every small movement forward is a step in the right direction. Stay in close contact with your healthcare team to tailor the exercises to your specific needs and progress.