Exercises to get back to your normal life
It’s very important to talk with your treating doctor before starting any exercises. Your doctor might suggest you see a physical therapist or an occupational therapist to plan your treatment program. You may need professional help if you do not have a full range of movements and adequate, functional use of your arm within 4 to 6 weeks of surgery.
It’s important to understand that some exercises should not be carried out until the drains and sutures are removed, but others should be done soon after surgery.
Important instructions and guidelines for exercises
- Wear comfortable loose clothing during your exercise.
- Make sure you perform deep breathing as you do the exercise.
- Slow and controlled movements with a gentle stretch at the end are recommended.
- Start the exercises in lying down, progress to sitting and finally in standing.
- A warm shower helps in relaxing the muscles and soft tissues, it is recommended before an exercise.
- Gently massage your arm with a fragrance-free body lotion in a direction towards the heart while keeping your arm raised before you start the exercise.
- It is recommended to wear your anti edema sleeve on the affected arm during your exercises. This will help in improving blood circulation.
- Make sure your treating doctor has given you clearance to start exercising.
- STOP in case of any severe pain or discomfort.
Post-operative weeks 1 and 2: The first two weeks after surgery
Use your affected arm and hand in your daily activities as you normally would. These activities include “no-impact tasks” such as dressing, bathing, combing, eating, or applying makeup. After an injury or surgery, our brain’s first response is to guard and protect the injured part and so pain responses become exaggerated. Let your pain guide you, but not stop you from doing your important daily life tasks.
At this stage, the most important exercises are the ones that improve circulation and prevent lymphedema.
Arm raises (5 repetitions)
– Lie down on your back. Raise your arm up to your shoulder level. Do not pull your drains/sutures. Gently raise your arm and bring it down with control. Breathe in as you raise your arm, and breathe out as you bring it down.
Imaginary ball squeezes (5 repetitions)
– Continue lying down on your back. Raise your arm up to your shoulder level. Now hold it there and squeeze an imaginary ball in your hand 10 times. Gently bring it down. Practice deep breathing while you do these movements.
Touch your shoulder on the affected side (5 repetitions)
– Continue lying down on your back. Raise your arm up to your shoulder level. Now bend your elbow and touch your shoulder on the same side. You are likely to feel some tightness/ tingling in your arm while you do this exercise. It will gradually disappear as you continue this exercise.
Touch your shoulder on the opposite side (5 repetitions)
– Continue lying down on your back. Raise your arm up to your shoulder level. Now bend your elbow and touch your opposite shoulder. You are likely to feel some tightness/ tingling in your arm while you do this exercise. It will gradually disappear as you continue this exercise.
Wall climbing (5 repetitions)
– Sit or stand upright at arm’s length from a wall. Now touch the wall with your fingers and climb your arm up using your fingers. Go up to your shoulder level and then gradually climb down. Do not lose contact with the wall until you climb down completely.
Deep breathing exercise to restore normal chest movement and prevent swelling
– Practice deep breathing exercises at least 10 times a day. Lie down on your back and take a slow, deep breath. Breathe in as much air as you can while trying to expand your chest and belly (push your belly button away from your spine). Keep your hand on your belly and feel it fill with air completely. Relax and breathe out. As you breathe out, feel your belly going in collapsing towards your spine. Repeat this 5 times in one set. This exercise will help restore the normal movement of your chest, making it easier for your lungs to work. Apart from this deep breathing will help you relax and calm down.
With early post-operative rehabilitation, your body has already overcome the changes of developing post-operative swelling and stiffness. Now the aim of rehabilitation is to improve the movements of your shoulder and arm and improve your daily functions along with maintaining your circulation.
More training is done under the guidance of doctors.
