REBUILD // Pt. 1
3 MOVES YOU CAN DO AT HOME
REBUILDING can be overwhelming post surgery. You’ve likely spent the past few weeks focusing on recovery and now that you’ve been cleared to exercise you may be feeling unsure of how or where to start. It is completely normal to be a little fearful of hurting yourself post surgery or feeling unsure about your limitations. It can also be frustrating to have lost a lot of the strength you had before surgery. All of these feelings are normal. Paige, Joslynn and Leanna all had similar feelings post surgery and are proud and grateful to be feeling stronger than ever! If they can do it, so can you!
These three exercises are great if you are at least 6 weeks post surgery and you have been cleared from your medical team to start exercising again. If you are trying to get back into the gym or want to start rebuilding your strength again and are unsure of where to start, we have got you covered!
Bird Dogs:
Benefits:
If you are not cleared for weight bearing on your arms, this is not the right exercise for you.
This simple core exercise is amazing post mastectomy! It’s meant to improve stability, encourage a neutral spine, and helps to relieve lower back pain while strengthening your core, hips, and back muscles. It also promotes proper posture and increases range of motion which is so important post surgery!!
Instructions:
-Get on your hands and knees
-While on hands and knees, engage the core to keep your back flat/neutral.
-Reach opposite arm and leg straight out, hold and then bring arm and leg back in.
-Alternate to the other arm and leg.
-the more narrow your stance is, the more of a balance challenge this is going to be
-If this is too challenging, you can always do just arms or just legs, or do a smaller reach.
-Do 2-3 sets of 10 repetitions.
Peanut Rocks:
Benefits:
This is a great exercise for upper back mobility. If you have been feeling stiff or hunched over after surgery, this will make a big impact and help with your posture!
Instructions:
-Use two tennis balls wrapped in something soft like a sock and knot the end so they don’t move around too much, and position them at your mid-upper back.
-Lie on the tennis balls with knees bent, hands behind head, and elbows close,.
-Rock back into a stretch. Hold briefly, and bring chest back up.
-You can adjust the balls/object higher or lower depending on where it feels best for you.
T-Spine Rotation:
Benefits:
Mobility is just as important as rebuilding your strength during your rebuilding stage. This is going to help with your upper back and chest mobility.
Instructions:
A foam roller is great for this but if you do not have one you can also use a thick pillow
-Lie on your side with your top knee propped on a foam roller or pillow.
-Rest your head on another pillow.
-Arms are straight out in front of you.
-Top arm opens up as your upper body rotates, should feel opening in the chest, and a rotation stretch through the trunk. Your eyes should follow your thumb.
-Go as far as you feel comfortable. Do not push yourself.
-Hold the stretch and then rotate back to the starting position.
-Repeat on each side.
Disclaimer: Please check in with your medical team before attempting these exercises. Keep in mind, these exercises worked for Paige, Joslynn and Leanna but they might not be right for you. If you have recently had surgery, make sure you are cleared to exercise before attempting any of these exercises.