Experts Featured in This Article:
Kelly Sturm, PT, DPT, CLT-LANA, is a board-certified oncology specialist, certified lymphedema therapist, and doctor of physical therapy.
Alexandra Hill, PT, DPT, OnCS, CLT-LANA, is a board-certified clinical specialist in women's health and oncologic physical therapy.
Elise K. Cantu, PT, DPT, OCS, is an oncology physical therapist, an adjunct professor at Texas Christian University, and the director of Fort Worth Cancer Care.
Why Should You Exercise After a Mastectomy?
Exercising after a mastectomy can help your body recover, but it's important to start slow. "Stretching is the most important exercise after a surgery to maximize the muscle health and length," Sturm says, noting that excessive tightness can lead to shoulder issues, as well as neck and back pain. Alexandra Hill, PT, DPT, OnCS, CLT-LANA, adds that shoulder strength and range of motion are both significantly reduced in the early days of post-mastectomy recovery, so gentle exercises are crucial to get the muscles working again. That said, "patients should work with a cancer rehabilitation specialist in their area to determine the most appropriate exercise plan to address their specific side effects [and] impairments," says Elise K. Cantu.
What Causes Chest Tightness Post-Mastectomy?
Tightness after a mastectomy could be caused by several changes to the body, including shortening of the chest muscles, new inflammation and scar tissue, or the impact of breast reconstruction on the muscles, experts say. That's why Sturm recommends following your surgeon's instructions closely when it comes to the type of exercises you are able to do in order to avoid causing injury to the area. Once you're cleared by your surgeon, Sturm recommends light exercises to improve shoulder range of motion and chest stretches to help with tightness and pain.
Exercises to Do After a Mastectomy
"Exercises that focus on improving mobility and flexibility of the shoulders and chest are key," Hill says. "These mobility exercises will help with muscle tightness as well as improve scar mobility, decrease pain, and help you get back to your full range of motion for daily activities." Here are five mobility exercises that meet that criteria, plus video instruction from Sturm. These can be done two to three times per day to help with recovery. As a note, always check with your own medical team to determine the best recovery plan for you, and remember that every person's recovery looks a little different.
Shoulder Rolls (begins at 2:46)
Begin in supported chair or standing tall.
Slowly roll your shoulders forward, up, back, and down.
Repeat this 10 times.
Reverse the direction of the roll. (Forward, down, back, and up.)
Wall Walk Flexion (begins at 4:18)
Begin standing facing a wall (roughly one foot from it).
Place your hands on the wall.
Slowly walk your fingers up the wall.
Reach up until you feel a stretch. (Note: If you have drains in, only go to shoulder height.) Keep your shoulders relaxed and away from your ears.
Pause for five seconds, then walk your fingers back down to their starting position.
Repeat 10 times.
Wall Walk Abduction
Begin standing perpendicular to the wall, about one to two feet way.
Bend your elbow and place your hand on the wall.
Walk your fingers up the wall until you feel a stretch. (Note: If you have drains in, only go to shoulder height.)
Pause for five seconds, then walk your fingers back down to their starting position.
Repeat 10 times. Then repeat on the opposite side.
Neck Rotation (Begins at 2:00)
Start standing or sitting.
Gently take your gaze to the right
Pause for three to five seconds, then take your gaze to the left.
Repeat 10 times
Scapular Squeeze (Begins at 3:18)
Begin standing with your feet hip-distance apart.
Bring your elbows to your sides and bend them 90 degrees.
Squeeze your shoulder blades together.
Bring your elbows behind you and toward your spine. (Note: keep your shoulders relaxed.)
Hold for five seconds, then return to starting position.
Repeat 10 times.
How to Work These Mobility Moves into Your Recovery Routine
Most surgeons want their patients to avoid significant exercise until surgical drains are removed. That said, "once cleared, gentle stretches or exercises done one to two times a day for a few weeks can help with recovery," Sturm says.
"Healing after a mastectomy can take up to six to eight weeks depending on the type of mastectomy," Hill adds. "It's important to continue with mobility exercises two to three times per day at least through this time period of six to 12 weeks as the tissues continue to heal." As you work through mobility movements as your body starts to heal, be mindful of any extreme discomfort. If you experience increasing pain, sudden or severe shortness of breath, or dizziness, or your body feels "off," you should discontinue your exercise session, Cantu says.
