Recovering from a mastectomy is not easy. The surgery itself involves removing the entire breast (sometimes both breasts), and healing time can be three to six weeks, according to Memorial Sloan Kettering Cancer Center. It is not uncommon to experience a variety of different sensations in your arms, breasts, and chest during the recovery process, including tenderness and numbness. Pain, tightness and swelling are also common, says Kelly Sturm, PT, DPT, CLT-LANA. Due to the connection between the chest muscles and shoulder, shoulder dysfunction or rotator cuff injury may also occur if a proper recovery plan is not developed and followed after surgery. Thankfully, there are exercises that can help minimize injury and support muscle recovery.
“Stretching is the most important exercise after surgery to maximize muscle health and length,” says Sturm. “Tightness can lead to shoulder problems, back pain, neck pain, and more.” After a mastectomy, you won’t be able to jump back into any intense upper body or full-body exercise right away. but some exercises able Helps your muscles recover after surgery. To learn more, we asked oncology physical therapists about some of the best exercises after a mastectomy.
Experts featured in this article:
Kelly Sturm, PT, DPT, CLT-LANA, is a board-certified oncologist, certified lymphedema therapist, and physician of physical therapy.
Alexandra Hill, PT, DPT, OnCS, CLT-LANA, is a board-certified clinical specialist in women’s health and oncology physical therapy.
Elise K. Cantu, PT, DPT, OCS, is a physical therapist oncology, adjunct professor at Texas Christian University, and director of the Fort Worth Cancer Care Center.
Why should I exercise after mastectomy?
Exercise can help your body recover after a mastectomy, but it’s important to start slowly. “Stretching is the most important exercise after surgery to maximize muscle health and length,” says Sturm, noting that excessive tension can lead to shoulder problems and neck and back pain. Alexandra Hill, PT, DPT, OnCS, CLT-LANA, adds that shoulder strength and range of motion are significantly reduced early in recovery from a mastectomy, so gentle exercise is crucial to getting the muscles functioning again. That said, “Patients should work with cancer rehabilitation specialists in their area to determine the most appropriate exercise program to address their specific side effects. [and] Damage,” said Elise K. Cantu.
What causes chest tightness after mastectomy?
Experts say tightness after a mastectomy can be caused by a variety of changes in the body, including shortening of the chest muscles, new inflammation and scar tissue, or the effects of breast reconstruction on the muscles. That’s why Sturm recommends following your surgeon’s instructions closely when it comes to the types of exercises you’re able to do to avoid damage to the area. Once your surgeon gives the go-ahead, Sturm recommends doing light exercises to improve shoulder range of motion and chest stretches to help relieve tension and pain.
Exercises to do after mastectomy
“Exercises focused on improving shoulder and chest mobility and flexibility are key,” says Hill. “These mobility exercises will help tone your muscles, improve scar mobility, reduce pain, and help you return to a full range of daily activities.” Here are five mobility exercises that fit the criteria, along with Sturm’s video guide. These can be done two to three times a day to aid recovery. Please note, it is important to consult with your own medical team to determine the best recovery plan for you, and remember that recovery looks a little different for everyone.
- Start in a supported chair or stand upright.
- Slowly roll your shoulders forward, up, back and down.
- Repeat this action 10 times.
- Reverse the direction of the roll. (Forward, down, backward, up.)
- Start standing facing a wall (about a foot away from the wall).
- Put your hands on the wall.
- Slowly move your fingers up the wall.
- Reach upward until you feel a stretch. (Note: If you have a drain, you can only reach shoulder height.) Keep your shoulders relaxed and away from your ears.
- Pause for five seconds and then return your fingers to the starting position.
- Repeat 10 times.
- Start standing perpendicular to the wall, about one to two feet away.
- Bend your elbows and place your hands on the wall.
- Run your fingers up the wall until you feel a stretch. (Note: If you have a drain, only reach shoulder height.)
- Pause for five seconds and then return your fingers to the starting position.
- Repeat 10 times. Then repeat on the other side.
- Start standing or sitting.
- Gently turn your gaze to the right
- Pause for three to five seconds, then turn your gaze to the left.
- Repeat 10 times
- Start standing with your feet hip-width apart.
- Place your elbows at your sides and bend them 90 degrees.
- Squeeze your shoulder blades together.
- Place your elbows behind you and close to your spine. (Note: Keep your shoulders relaxed.)
- Hold for five seconds, then return to starting position.
- Repeat 10 times.
How to incorporate these activities into your recovery routine
Most surgeons prefer that patients avoid strenuous exercise until surgical drains are removed. That said, “once you’re back to normal, gentle stretching or exercise once or twice a day for a few weeks can help with recovery,” Sturm says.
“Healing after a mastectomy can take six to eight weeks, depending on the type of mastectomy,” Hill adds. “As the tissues continue to heal, it is important to continue to do mobility exercises two to three times a day for at least these 6 to 12 weeks.” Be aware of any extreme discomfort when engaging in mobility exercises as your body begins to heal. Cantu says you should stop exercising if you experience increased pain, sudden or severe shortness of breath, dizziness, or if your body feels “off.”
— Additional reporting by Chandler Plante
Christa Janine is a seasoned media professional in Los Angeles with a diverse educational background that includes digital film, journalism, and anthropology, and holds a Master of Arts in Journalism from Columbia College Chicago. Christa is a prominent figure in the health and wellness industry and is recognized as a 500-hour E-RYT yoga instructor and trusted influencer in the digital fitness space. She currently serves as a mentor for Alo Moves and PS, using her platform to encourage others to live authentic lives and to actively advocate for diversity and inclusion in the yoga and fitness space, inspired by her own experiences grappling with systemic inequality in the industry sex. Christa is a PS committee member.
Chandler Plante is an assistant editor at PS Health and Fitness. She has more than four years of professional journalism experience, previously serving as an editorial assistant at People magazine and writing for Ladygunn, Millie and Bustle Digital Group. In her free time, she enjoys finding new ways to rock her 18 (!) different eye patches and making videos about chronic illness, beauty, and disability.
