Stage 1: Exercises to do while you still have your drain(s) in place
1. Pump It Up
SHOULDER CIRCLES
ARM LIFT-EXERCISE
SHOULDER BLADE SQUEEZE EXERCISES
Stage 2: Exercises to do after your drain(s) have been removed
Wand Exercise
Winging It
Snow Angel
Wall Climbing- Facing the wall
Side wall stretch
Side Bends
EXERCISES AFTER MASTECTOMY
.CARD-1-PUMP IT UP- 1.Lie on your unaffected side with your affected arm straight out, resting on top of a pillow.2 Slowly bend
your elbow while making a fist at the same time.3Next, slowly straighten your elbow while opening your fist at the same
time.4.Repeat this pumping motion 15 to 25 times.
CARD-2-SHOULDER CIRCLES-Lift both shoulders up toward your ears. Keep your chin tucked in slightly.2Gently rotate
both shoulders forward, and then slowly down and back, making a circle.3Make 5 slow circles in one direction, then switch and make
5 slow circles in the opposite direction.
CARD-3-ARM LIFT-Clasp your hands together in front of your chest. Point your elbows out. Slowly lift your arms upwards
until you feel a gentle stretch, but no pain.Hold for 5 to 10 seconds and then slowly return to the start position. Repeat 5 to 10 times.
CARD-4- SHOULDER BLADE SQUEEZE-Hold your arms at your side against your body with your elbows bent. Slowly bring
your elbows straight backwards, while squeezing your shoulder blades together to feel a gentle stretch.Hold this position for 5 to 10
seconds and then slowly return to the start position. Remember to keep breathing throughout the stretch. Repeat 5 to 10
times.
CARD-5Stage 2: Exercises to do after your drain(s) have been removed-1. Wand Exercise
Lie on your back with your knees bent. Hold the wand with both hands. Your hands should be as wide apart as your shoulders. Lift
the wand over your head as far as you can until you feel a stretch. Your unaffected arm will help lift the wand higher.Hold for 5
seconds, then gently lower arms. Repeat 5 to 10 times.
CARD -6 -Winging It-Lie on your back with your knees bent. Touch your fingertips to your ears with your elbows pointed to
the ceiling.Move your elbows apart until you feel a gentle stretch, but no pain.Hold this position for 5 to 10 seconds and then
slowly return to the start position.Remember to keep breathing throughout the stretch.Repeat 5 to 10 times.
CARD-7- Snow Angel- Lie on your back and extend your arms out at your sides .Move your arms up over your head, leading
with your thumbs, eventually touching your fingers at the top.Next, move your arms back down to your sides (as if you’re making an
angel in the snow). Repeat 5 to 10 times.
CARD-8-Wall Climbing- Stand facing the wall.Place the palm of your hand (of your affected arm) flat against the wall.
Slowly slide your hand up the wall as high as you can go until you feel a stretch, but no pain.Hold for 5 to 10 seconds.Return to
the start position.Repeat 5 to 10 times.
CARD-9- Side wall stretch-Stand with your affected side to the wall.Place the palm of your hand flat against the wall.Slowly slide
your hand up the wall as high as you can go until you feel a stretch. Do not rotate your body toward the wall. Keep your body facing
forward even if it means you can’t go up as high.Hold for 5 to 10 seconds.Return to the start position.Repeat 5 to 10 times.
CARD-10- SIDE BEND- Sit in a chair and clasp your hands together in your lap.Slowly lift your arms over your head.Bend at
your waist to move your body to the right. Use your right hand to gently pull your left arm a little farther to the right. Keep yourself
firmly planted on the chair.Hold this position for 5 seconds and then slowly return to the start position.Repeat this stretch to the
left side, using your left hand to pull your right arm farther.Repeat 5 to 10 times on each side.
THANK YOU
