Recovering from a mastectomy is not easy. According to Memorial Sloan Kettering Cancer Center, the surgery itself involves removing the entire breast (and sometimes both breasts), and healing time can be three to six weeks. During recovery, it is not uncommon to experience a variety of sensations in your arms, breasts, and chest, including tenderness, numbness, and pain.
Kelly SturmThe oncology and lymphedema physical therapist says pain, pressure and swelling are also very common after major surgeries like mastectomies. In addition, due to the attachments between the muscles of the chest (Pectoral muscle) and shoulders, shoulder dysfunction and rotator cuff injuries can also occur if a proper recovery plan is not created and implemented.
“Stretching is the most important post-surgery exercise to maximize muscle health and length,” says Stram. “Stiffness can lead to shoulder problems, back pain, neck pain, and more.”
Alexandra Hill, PT, DPT; He agreed, adding, “Studies have shown that both shoulder strength and range of motion are significantly reduced during the early postoperative healing period after mastectomy.” She told POPSUGAR that gentle exercise is important after surgery to keep the muscles working. That said, “patients should work with their local cancer rehabilitation specialist to determine the most appropriate exercise plan to address their unique side effects and impairments.” says Elise K. Cantu, oncology physical therapist and owner of Fort Worth Cancer Care.
Considering how important these gentle rehabilitation exercises are after mastectomy, POPSUGAR spoke with oncology physical therapists to get their favorite mobility exercises to reduce post-surgery breast tightness. I did. From shoulder rotations to shoulder blade squeezes, all of these exercises will help activate your range of motion.
What causes chest tightness after mastectomy?
Experts say post-mastectomy tightness can be caused by a variety of changes in the body, including shortening of the pectoral muscles, new inflammation or scar tissue, and the effects of breast reconstruction on the muscles. For that reason, Sturm recommends closely following your surgeon’s instructions on what types of exercises to do to avoid damaging the area. Once diagnosed by a surgeon, Dr. Sturm recommends gentle exercises to improve shoulder range of motion and chest stretches to relieve pressure and pain.
Exercises to relieve chest pressure after surgery
“It’s important to do exercises that focus on improving mobility and flexibility in your shoulders and chest,” says Hill. “These mobility exercises not only relieve muscle tension, but also improve scar mobility, reduce pain, and help you regain full range of motion in daily life.” Here are five mobility exercises that meet the criteria, along with video instruction from Sturm. You can do these two to three times a day to aid recovery.
Shoulder roll (starting at 2:46)
- Start by sitting in a supported chair or standing tall.
- Slowly rotate your shoulders forward, up, back, and down.
- Repeat this 10 times.
- Reverse the direction of the roll. (Forward, downward, backward.)
Wall walk bend (starts at 4:18)
- Start standing facing a wall (about 1 foot from the wall).
- put your hand on the wall
- Slowly walk your fingers along the wall.
- Stretch your hand out until you feel a stretch.
(Note: If there is a drain, only go to shoulder height.)
- Pause for about 5 seconds, then return your finger to its original position.
- Repeat 10 times.
Tip: Move your shoulders away from your ears and relax.
wall walk abduction
- Start standing perpendicular to the wall at a distance of about 1 to 2 feet.
- Bend your elbows and place your hands on the wall.
- Walk your fingers along the wall until you feel a stretch.
(Note: If there is a drain, only go to shoulder height.)
- Pause for about 5 seconds, then return your finger to its original position.
- Continue 10 times. Then repeat on the other side.
Tip: Move your shoulders away from your ears and relax.
Neck rotation (2:00~)
1. Start standing or sitting.
2. Slowly turn your gaze to the right
4. Pause for 3-5 seconds and shift your gaze to the left.
5. Repeat 10 times
Shoulder blade squeeze (starting at 3:18)
- Start standing with your feet hip-distance apart.
- Bring your elbows to your sides and bend them 90 degrees.
- Bring your shoulder blades together.
- Bring your elbows back and close to your spine.
(Note: Keep your shoulders relaxed.)
- Hold for 5 seconds, then return to starting position.
- Repeat 10 times.
How to incorporate these mobility into your recovery routine
Most surgeons want patients to avoid strenuous exercise until the surgical drain is removed. That said, “Once your symptoms improve, doing some gentle stretching and exercise once or twice a day for a few weeks can help you recover,” Sturm says.
“Healing after a mastectomy can take up to six to eight weeks, depending on the type of mastectomy,” Hill added. “Therefore, it’s important to continue doing mobility exercises at least two to three times a day for six to 12 weeks while the tissues continue to heal.” When working on mobility movements as your body begins to heal, Beware of extreme discomfort. If you experience increased pain, sudden or severe shortness of breath, dizziness, or your body feels “off,” you should stop your exercise session, Cantu says.