Exercising is highly encouraged during the treatment of breast cancer and the recovery period later. One needs to continue the fight with a very effective and a well guided post-breast cancer routine. Two most important aspects while planning the exercise routine is regaining the strength and reducing the stress. It helps in not only increasing the stamina but also cope with the side effects of the treatment. But discussing your exercise plans with your doctor is a must. Mentioned below are the best exercises that help during the recovery period of breast cancer:
1. Deep breathing
Deep breathing is one of the oldest and one of the most effective exercises when it comes to stress reduction. But the key lies in consistency. Counts of deep breathing, starting initially from a lower number, needs to increase but gradually. The counts may vary depending on the condition and stamina of the recovery patient. One should work out to the limit your body is able to handle. At the end of the routine your body should still feel good and not exhausted.
2. Yoga
The ancient yoga exercises have proven to be very effective. Many patients have gained help from it to recover from the gruesome effects of cancer. It helps the body regain its stamina. But it is mandatory that any form of the exercise, even in the case of yoga, a strict supervision of a certified trainer respectively is required at all times. The slow-moving routines of yoga and tai chi greatly help in regaining and maintaining flexibility, stamina and balance.
3. Wand exercise
This simple exercise can be done at home very easily but under the supervision of a certified trainer. Firstly you need to be holding a wand in both the hands. The palms need to be facing up. Now you need to use the unaffected arm to lift the wand. Lift the wand till not you feel a stretch in your affected arm. Now hold your arm in that position for 5 seconds at least or the till the time you have been told to by your trainer. Then lower your arms slowly. You need to repeat this activity for approximately 5-7 times or as advised by your trainer.
4. Elbow winging
This exercise is done by holding the hands behind the neck. Point your elbows towards the ceiling and then move them apart slowly and down towards the bed or the floor. Again repeat this activity for approximately 5-7 times or as advised by your trainer.
5. Shoulder blade stretch
Sit on a well supporting chair placed very close to a table. Now place your unaffected arm on the table. Do not move this arm. Try to slide the affected arm slowly forward towards the opposite side of the table. In this process you need to feel the movement of your shoulder blade. Also go for shoulder shrugs along with the shoulder blade stretch. In a standing posture, try and shrug your shoulders upwards and return back to your normal position. Try to repeat the same drill for 5-7 times or as advised.
6. Shoulder blade squeezing
Sit on a well supporting chair in front of the mirror. But do not rest against the back of the chair. After this rest your arms by your side with elbows bent. Then, squeeze shoulder blades together bringing your elbows behind. Keep in mind that the level has to be maintained; do not raise your shoulders towards the ears. Once you complete the movement, return to your starting position and repeat the whole procedure 5-7 times or as advised.
7. Side bending
Sit on a chair and bend from the waistline towards both the sides, turn by turn. You need to return to the normal center position every time. Repeat this activity it 5-7 times or as advised. The stamina level and the current physical condition of the patient vary in each case. So the degree of difficulty while performing the exercises will also vary.
8. Chest wall stretching
For the chest wall stretching, stand facing a corner of the wall. Keep the toes about eight to ten inches away from the corner. After this, bend your elbows and place your forearms on the wall. Place one on each side of the corner. Move your chest towards the corner, keeping the rest in place. Now return back to the normal position. Repeat this exercise 5-7 times depending on your physical condition and stamina or as advised by your trainer.
9. Shoulder stretch
In this exercise you need to face the wall and stretch up the shoulders as much as you can. Gentle stretching to a range of motion and stretching exercises can be performed at any stage of the recovery. Along with the simple shoulder stretches, walking around the house or walking to the end of your driveway also helps. If your body allows then you can go for walks around your neighborhood too. This will not only help your body but will sooth your mind too.
10. Spider walk
The spider walk is one of the best exercises that one can look forward to. One needs to simply face the wall and place the fingers on the wall. Maintain the chest level. Then imitate the climbing behavior but using your fingers only and go as high as you can. Hold that position for approximately 15 seconds or for as long as you can. Then return back to the starting level. Repeat the same cycle for 5 to 7 times or as advised.
13. Shoulder Bridge
It is an advanced pilates exercise. It requires strength from the abdominals and hamstrings. As they require to stabilize the lifted pelvis against the movement of a fully extended leg. To perform this exercise, lie on your back with knees bent and feet on the floor. Extend your arms by your side. Now while inhaling, press your hips up, till you reach the bridge position. Pause at the top and then return back to the initial lying posture. Repeat this cycle for 5-7 times. Initially perform your shoulder bridges gently. And then gradually move towards rigorous routines involving more stamina building exercises. If any kind of pain or discomfort surfaces, immediate discontinue with the cause (exercise) of that discomfort. Seeking the advice of the doctor and the physical trainer is a must at any stage of the recovery.
