Exercise and simple stretching exercises after mastectomy or other breast cancer surgery can reduce stiffness and increase range of motion. This is an expert’s suggestion.

Exercise is not only important for cancer prevention, but also for recovery from surgery.

Breast cancer surgery—whether it is a biopsy, lumpectomy, lymphadenectomy, mastectomy, or breast reconstruction—can cause pain and stiffness, and limit movement of the shoulders and arms. In turn, this can affect your daily activities in unexpected ways, such as showering, dressing, brushing your teeth, drying your hair, or even just reaching out to grab an object.

In 1988, when I had a mastectomy and subsequent breast reconstruction, the only exercise I got was a simple exercise: stand in front of a wall and "climb" your fingers to the top. (The other is swimming, but I am a person who has a strong fear of water, so it did not happen.) Unlike now, exercise and exercise are largely discouraged and kept to a minimum.

According to the Memorial Sloan Kettering Cancer Center, nearly half of women who have undergone breast cancer surgery will subsequently experience pain or physical limitations. Post-mastectomy pain syndrome (PMPS) can affect anyone undergoing any type of breast cancer surgery. It is caused by removing tissue from the upper outside of the chest or underarm area; according to the American Cancer Society, women who have received radiation and axillary lymph node dissection (removal of the underarm lymph nodes to check for the spread of cancer) may also be affected.

This is why experts agree that it is important to perform proper exercises after breast surgery to reduce side effects, restore complete movement of the arms and shoulders, and resume normal daily activities.

"Women tend to try to protect the breast area after breast surgery, but this is actually counterproductive," explains Lauren Shroyer, a board-certified sports coach and product development director for the American Sports Commission (ACE) . "Hugging yourself forwards will actually increase the stiffness of the area." Shroyer said that in order to keep the body relaxed and muscles working, postoperative exercises and stretching exercises are essential.

Remember to always consult your doctor to determine when you are ready to start exercising after the operation. Here are six beginner moves to restore your mobility. Wear some loose and comfortable clothes, and don't forget to breathe deeply and cleanly every time you exercise. "Think of it as a relaxing time, and it's a positive experience for your body," Shroyer said.

What to do Stand 8 to 10 inches in front of the wall with your arms at your sides. Place your hand on the wall in front of you and slowly let your fingertips climb up as much as possible. Relax your shoulders. Maintain this position for 10 to 30 seconds. Slowly crawl down again, putting your arm back to the side. Repeat three times. Tip: You can do this with one or two arms. Return to this exercise throughout the day. 

Why it is important "The more frequently you move your arms, the faster your body will adapt," Shroyer said.

What to do Lie on the floor with your feet flat and your knees slightly bent to support your lower back. Keep your arms at a comfortable distance from your sides with your palms facing the ceiling. Slowly slide the back of your hands along the floor while moving your arms up to shoulder height (or above the top of your head if possible). Slowly return the arm to the starting position. Repeat 5 to 10 times.

Why it is important This helps maintain external rotation of the shoulders, thereby opening up the chest and increasing the range of motion on the top and side of the head.

How to operate: Stand about 6 inches in front of the door frame with your hands on your sides. Place your palms on the frame and point your elbows toward the floor, slightly below shoulder height. Step forward toward the door frame inch by inch until you start to feel a slight stretch in your chest. Hold for 30 to 60 seconds. Take a step back, open it gently, and put your hands back to one side. Repeat three times.

Why is it important to open the chest and improve the posture and flexibility of the skin and muscle tissue during wound healing. 

How to do standing, arms are slightly V-shaped, palms facing the ceiling. The elbows should be below shoulder level, pointing towards the floor. Push the shoulder blades down slightly, keeping the neck relaxed and the spine for a long time, then gently squeeze them together. Hold for five seconds, and then return to the starting position. Repeat 10 times.

Why it is important According to Shroyer, this stretch helps increase the mobility of the scapula, open your chest, and improve posture.

What to do Sit on a chair and put your hands together in front of you. Slowly raise your arms above your head while straightening them out as much as possible. Raise your arms over your head, slowly bend your torso to the right, and hold three deep breaths. Go back to the starting position and repeat on the left. Repeat five to seven times on each side. Tip: This helps to open the chest cavity, which is especially important for patients who have received radiation therapy, Shroyer said.

Why it is important As the foundation of the upper body, rib movement and flexibility are important to maintain the overall posture and flexibility of the upper body. Side bends help with various daily tasks, such as removing items from high shelves or taking coffee from drive-through windows. 

How to do it in a sitting position, arms folded in front of the chest, relax your shoulders. Slowly twist your body to the right, pull your right shoulder back and your left shoulder forward. Let your head follow your shoulders. Keep breathing deeply three times, then return to the center and repeat on the left side. Repeat three to five times on each side.

Why it is important Rotation is a key movement mode, often used when walking, or looking back when backing from the lane.

Related: 8 things not to say to people who have had a mastectomy

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