Breast Cancer Exercise to Avoid and to Do After Surgery
One of our clients is a few weeks into recovery after undergoing surgery for late-stage breast cancer. We thought it would be helpful to share some tips on what movements to avoid and which exercises are safe to do during the recovery process. Always remember, it’s crucial to listen to your body and follow your surgeon’s or healthcare provider’s advice before starting any fitness routine.
For the first 4-6 weeks after surgery (or until cleared by your doctor), it’s important to avoid certain exercises that could hinder your recovery. Here’s a list of movements to avoid until you receive clearance from your healthcare provider or physical therapist. They can help guide you toward safe exercises that support healing without risking injury.
Top 10 Exercises to Avoid After Breast Cancer Surgery
- High-Impact Aerobics
Examples: Running, jumping, HIIT (high-intensity interval training), plyometrics (jump squats, box jumps).
Why: These exercises can strain your chest and joints, especially while healing. - Heavy Overhead Lifting
Examples: Overhead presses, shoulder presses, heavy kettlebell swings, Olympic lifts (snatch, clean and jerk).
Why: Overhead movements and heavy weights can overstrain your chest and shoulders, increasing the risk of injury or lymphedema. - Chest and Upper Body Strength Exercises
Examples: Push-ups, bench presses, chest flies, pec deck machine, dumbbell pullovers.
Why: These movements put direct pressure on the chest, which may still be healing. - Full Body Weight-Bearing Exercises
Examples: Burpees, mountain climbers, squat thrusts.
Why: These exercises are too strenuous for your body in the early healing phase. - Extreme Stretching
Examples: Deep backbends in yoga, extreme overhead stretches, shoulder stretches that pull at scar tissue or incisions.
Why: Stretching too deeply can disrupt scar tissue healing and cause discomfort. - Swimming (Early Post-Surgery)
Why: Avoid swimming until your incisions are fully healed and you have your doctor’s approval to enter the water. - Pulling or Pushing Heavy Loads
Examples: Heavy resistance band exercises, rowing machines with high resistance.
Why: Heavy resistance exercises can increase pressure on the chest and arm areas, risking lymphedema or muscle strain. - Exercises That Risk Lymphedema
Examples: Repetitive arm movements (tennis, vigorous cleaning), carrying heavy groceries or bags.
Why: These movements can contribute to swelling and inflammation, especially if lymph nodes were removed. - Abdominal Exercises (If You’ve Had Reconstruction Using Abdominal Muscles)
Examples: Crunches, sit-ups, leg raises, planks, or any core exercises that put pressure on the abdomen.
Why: Core exercises may strain the area where the muscles were used for reconstruction. - High-Risk Sports for Falls or Injury
Examples: Skiing, horseback riding, skateboarding, or contact sports (football, boxing).
Why: These activities carry a high risk of falls or direct impact, which could lead to injury during the healing process.
Top 10 Breast Cancer Exercise to do After Breast Cancer.
Once you’ve been cleared to resume physical activity, many gentle exercises can help you regain strength, and flexibility, and improve your overall well-being. Start slow and let your body guide you through recovery. Aim for three sets of 8-15 repetitions of each of the below exercises aiming for a bit of discomfort, but no more is the key to strength building in the early stages.
- Walking
Why: Low-impact, improves cardiovascular health, and promotes circulation.
How: Start with short distances and gradually increase your pace and distance over time. - Breathing Exercises
Why: Encourages relaxation and helps expand your chest post-surgery.
How: Practice deep breathing exercises, inhaling slowly through the nose and exhaling through the mouth, focusing on expanding your chest and lungs. - Gentle Stretching
Why: Helps restore flexibility and range of motion in the chest, shoulders, and arms.
How: Focus on light movements, like arm circles and shoulder rolls. Avoid deep stretches that might strain scar tissue. - Balance Exercises
Why: Improves coordination and reduces the risk of falls.
How: Practice standing on one leg or using a balance board if your pre-surgery balance was strong. - Seated or Standing Yoga
Why: Increases flexibility, reduces stress, and can improve posture.
How: Try gentle yoga poses like cat-cow, seated forward bends, or a seated twist. Avoid poses that involve deep chest stretching. - Pelvic Tilts and Bridge
Why: Strengthens core muscles without overstraining the chest or abdominal area.
How: Lie on your back with your knees bent and feet flat on the floor. Slowly lift your pelvis off the ground and lower back down. - Seated “Up and Over”
Why: Strengthens the abdomen, hip flexors, and quadriceps.
How: While seated in a chair, lift one leg over an object (like a small stool or a yoga block) and return to the starting position. - Calf Raises and Toe Raises
Why: Strengthens the muscles in your lower leg.
How: Standing or seated, lift your heels off the floor, then lift your toes off the floor in alternating movements. - Sit-to-Stand
Why: Gently raises your heart rate while strengthening the quadriceps, glutes, and hamstrings.
How: Sit in a chair and then stand up. Do this slowly, taking about 3 seconds to rise and 3 seconds to sit. - Ball Inner Thigh Squeeze
Why: Works the adductor muscles (inner thighs) and abdomen.
How: Squeeze a small ball (or pillow) between your legs, holding for 5 seconds, then releasing for 2 seconds before repeating.
These exercises can help you regain strength and mobility while respecting your body’s healing process. Always prioritize rest and recovery, and don’t hesitate to modify or skip movements if they feel uncomfortable. Your body will thank you for the care you take! If you need some additional guidance or help, please give us a call to schedule an evaluation or time with our expert personal trainers at (862) 251-8989