Breast cancer and its treatment can significantly impact a woman’s physical strength, flexibility, and overall well-being. One of the most effective ways to regain strength, reduce the risk of lymphedema, and improve mental health after breast cancer diagnosis and treatment is through carefully designed exercises. Here, we’ll explore 12+ exercises tailored for breast cancer patients to help them achieve full strength, focusing on various aspects of physical fitness, from range of motion and strength training to cardiovascular health.
1. Shoulder Rolls
- Purpose: Improves range of motion and reduces tension.
- How to Do It: Roll your shoulders forward and backward in a circular motion. Repeat for 10-15 repetitions.
2. Chest Stretch
- Purpose: Enhances flexibility in the chest area.
- How to Do It: Stand in a doorway with your hands on the doorframe at shoulder height. Lean forward until you feel a stretch in your chest. Hold for 30 seconds.
3. Wall Push-Ups
- Purpose: Builds strength in the chest, shoulders, and triceps.
- How to Do It: Stand with your feet shoulder-width apart, about two feet away from a wall. Place your hands on the wall at shoulder height. Slowly lower your body toward the wall, keeping your elbows close to your body, then push back. Start with 5-10 repetitions and increase as strength improves.
4. Arm Circles
- Purpose: Improves range of motion and reduces the risk of lymphedema.
- How to Do It: Hold your arms straight out to the sides at shoulder height. Make small circles with your hands for 10-15 repetitions in each direction.
5. Shoulder Blade Squeeze
- Purpose: Strengthens the muscles between the shoulder blades.
- How to Do It: Sit or stand with your arms at your sides. Squeeze your shoulder blades together and hold for 5 seconds. Release. Repeat for 10-15 repetitions.
6. Bicep Curls with Light Weights
- Purpose: Builds strength in the biceps.
- How to Do It: Hold light weights (less than 1 pound to start) in each hand with your palms facing forward. Keeping your upper arms still, bend your elbows to curl the weights toward your shoulders. Lower the weights back down. Start with 5-10 repetitions and increase as strength improves.
7. Tricep Dips (Using a Chair)
- Purpose: Strengthens the triceps.
- How to Do It: Sit on the edge of a chair with your hands grasping the edge and your feet flat on the floor. Lower your body by bending your elbows until your arms are bent at a 90-degree angle. Straighten your arms to return to the starting position. Start with 5-10 repetitions.
8. Leg Raises
- Purpose: Improves core strength and balance.
- How to Do It: Lie on your back with your arms at your sides. Lift one leg 6-8 inches off the ground, keeping it straight. Hold for a few seconds, then lower it back down without touching it to the floor. Repeat with the other leg. Start with 5-10 repetitions on each leg.
9. Seated Row (Using a Resistance Band)
- Purpose: Strengthens the back and arm muscles.
- How to Do It: Sit on the floor with your legs straight out in front of you. Loop a resistance band around a stable object and hold the ends of the band in each hand. Keeping your elbows close to your body, pull the band toward your chest. Return to the starting position. Start with 5-10 repetitions.
10. Plank
- Purpose: Strengthens the core and improves posture.
- How to Do It: Start in a push-up position, but instead of lowering your body, hold yourself up in a straight line from head to heels. Hold for as long as you can, aiming for 20-30 seconds to start.
11. Step-Ups (Using a Low Step)
- Purpose: Improves cardiovascular health and leg strength.
- How to Do It: Stand in front of a low step or stair with your right foot on the step and your left foot on the floor. Bring your left foot up to meet your right foot, then step back down to the starting position. Alternate legs. Start with 5-10 repetitions on each leg.
12. Seated Forward Fold
- Purpose: Increases flexibility and range of motion in the back and legs.
- How to Do It: Sit on the floor with your legs straight out in front of you. Slowly lean forward, reaching for your toes, and hold for 30 seconds.
Additional Tips:
- Listen to Your Body: Rest when you need to and do not push through pain.
- Hydrate: Drink plenty of water before, during, and after exercising.
- Breathe Naturally: Avoid holding your breath during exercises.
- Consult a Professional: Before starting any new exercise program, especially after breast cancer treatment, consult with your healthcare provider or a physical therapist who specializes in breast cancer rehabilitation.
These exercises, combined with a healthy lifestyle and professional guidance, can help breast cancer patients regain their strength, manage side effects, and improve their overall quality of life. Remember, every individual’s journey with breast cancer is unique, and it’s crucial to tailor exercises to your specific needs and limitations.
