Post Mastectomy Stretching Exercises

(Day 1 - Day 14)

 

A1 - Stretching Exercise (1st week)

 

  1. Squeezing Exercise

Open and close your fingers as if making a fist. Hold for 5 seconds. You may use a squeeze ball. Repeat ___ times, ___ times a day.

IMG_0398


  1. Elbow Bend

Bend your arm upward slowly so that your hand is touching your shoulder. Repeat ___ times, ___ times a day.

IMG_0404                                          

                                                     

  1. Shoulder Flexion

Lift your operated arm gently until you feel a stretch. Repeat ___ times, ___ times a day.

IMG_0407

 

  • Shoulder Abduction

Lift your operated arm sideway gently until you feel a stretch. Repeat ___ times, ___ times a day.

IMG_0408

 

  1. Supine Pectoralis Stretch

Position the arm on the operated side as shown, with palm facing up. Keep upper arm at the operated side at shoulder level.
Hold for ___ seconds. Repeat ___ times, ___ times a day.

IMG_0414

 

  1. Shoulder Shrug

Roll your shoulder up towards your ear and gently lower down. Keep your arm relaxed by your sides. Repeat ___ times, ___ times a day.

IMG_0410


 

A2 : Stretching Exercises (2nd week)

These exercises can help to prevent scar tissue tightening, thus improving your movements. Talk to your physiotherapists, as some exercises might not be suitable for you. 

  1. Wall climb – Shoulder Flexion

Stand facing a wall. Slide your arm up the wall until you feel a stretch.
Hold ___ seconds. Repeat ___ times, ___ times a day.

IMG_0400

 

  1. Wall climb – Shoulder Abduction

Stand with affected arm nearest to a wall. Slide your arm up the wall until you feel a stretch.
Hold ___ seconds. Repeat ___ times, ___ times a day.

IMG_0402

 

  1. Corner Stretch

Place both forearms on wall and corner junction. Move your chest forward until comfortable stretch is felt across chest. Relax your shoulders. Do not arch your back or step forward.
Repeat ___ times, ___ times a day.

IMG_0394

 

  1. Triceps Stretch                                           

Raise your affected arm towards your head and reach your upper back. Gently pull the elbow with unaffected hand until comfortable stretch is felt.
Repeat ___ times, ___ times a day.
IMG_0405

 

  • Overhead Moose Stretch

Stand or sit with your thumb interlaced and resting on your head.
Pull your belly button in then straighten you arms overhead, squeezing your upper arm towards your head.
Repeat ___ times, ___ times a day.

       moose1                moose2

 

  1. Thoracic Spine and Rib Stretching 1 (Twist)

Sit or stand with your hands behind your head. Keep your elbow back as you rotate to the  Right /  Left sides.
Hold 5 seconds. Repeat _____ times, _____ times a day.

twist1

 

  • Thoracic Spine and Rib Stretching 2 (side bend)

Sit or stand with your hands behind your head. Keep your elbow back as you bend to the Right / Left side.
Hold 5 seconds. Repeat _____ times, _____ times a day.
side bend 1

 

 

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