Post mastectomy exercises

Wand exercises • This exercise helps increase your

ability to move your shoulders
forward. You will need a broom
handle, yardstick, or other stick-like
object to use as the wand in this
exercise. Do these exercises on a bed
or the floor. Lie on your back with
your knees bent and your feet flat.
• Hold the wand across your belly in
both hands with your palms facing up.
• Lift the wand up over your head as far
as you can. Use your unaffected arm
to help lift the wand until you feel a
stretch in your affected arm.
• Hold for 5 seconds.
• Lower arms and repeat 5 to 7 times.
Elbow winging • This exercise helps increase the
movement in the front of your
chest and shoulder. It may take
many weeks of regular exercise
before your elbows will get close
to the bed or floor. Do these
exercises on a bed or the floor.
Lie on your back with your knees
bent and your feet flat.
• Clasp your hands behind your
neck with your elbows pointing
toward the ceiling.
• Move your elbows apart and
down toward the bed or floor.
• Repeat 5 to 7 times.
Shoulder blade stretch
• 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.
Shoulder blade squeeze • 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.
Side bends • 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.
• Stand facing a corner with your toes about 8 to
Chest wall stretch 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.
Shoulder stretch • 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.
• The picture shows both arms going up at
the same time, but 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.