Breast Cancer Recovery Stretches

As a Certified Health Coach, Personal Trainer, and Cancer Exercise Specialist—and a cancer survivor myself—I provide specialized support that goes beyond fitness. I understand the unique challenges survivors face, from managing fatigue to rebuilding strength and mobility. My programs are tailored specifically for breast cancer survivors, ensuring safety and effectiveness at every step of your recovery. By working with someone who truly understands your journey, you’ll receive personalized care and guidance to help you regain your health, confidence, and overall well-being.

Here are some gentle breast cancer recovery stretches designed to promote flexibility and range of motion while helping to reduce tightness in the arm, chest, and shoulders. These stretches can be helpful after surgery or during recovery but always check with your healthcare provider before beginning any new exercise routine.

1. Pendulum Stretch

• Purpose: Loosens tight shoulder muscles and increases shoulder mobility.
• How to do it:
  • Stand with your unaffected arm resting on a sturdy surface for support.
  • Let your affected arm hang down, relaxed.
  • Gently swing your arm in small circles (like a pendulum), first clockwise and then counterclockwise.
  • Gradually increase the size of the circles as it feels comfortable.
• Reps: 10 circles in each direction.

2. Chest Wall Stretch

• Purpose: Stretches the chest muscles and relieves tightness.
• How to do it:
  • Stand facing a wall with your feet hip-width apart.
  • Place your forearm against the wall, with your elbow bent at a 90-degree angle.
  • Slowly turn your body away from the wall until you feel a gentle stretch in your chest.
  • Hold the stretch for 15-20 seconds, then relax.
• Reps: Repeat 2-3 times on each side.

3. Shoulder Blade Squeeze

• Purpose: Strengthens the upper back and improves posture.
• How to do it:
  • Sit or stand with your back straight and your arms by your sides.
  • Squeeze your shoulder blades together, drawing them down your back.
  • Hold the squeeze for 5 seconds, then release.
• Reps: Repeat 10 times.

4. Finger Walk Up the Wall

• Purpose: Increases range of motion in the shoulders.
• How to do it:
  • Stand facing a wall, about an arm’s length away.
  • Place your fingers on the wall at waist height.
  • Slowly "walk" your fingers up the wall as high as you can without pain, keeping your elbow slightly bent.
  • Hold the highest position for 10-15 seconds, then walk your fingers back down.
• Reps: Repeat 3 times.

5. Side Bend Stretch

• Purpose: Gently stretches the side of your body and increases flexibility.
• How to do it:
  • Sit in a chair with your feet flat on the floor.
  • Raise your right arm overhead, then gently lean to the left side, feeling a stretch along your right side.
  • Hold the stretch for 15-20 seconds, then switch sides.
• Reps: Repeat 2 times on each side.

It may seem silly to 'cool down' after stretching, but, now that you're relaxed take advantage!  

• Deep Breathing: Sit comfortably, take a deep breath in through your nose, and slowly exhale through your mouth. Focus on relaxing your shoulders and chest. Repeat 3-5 times.

These recovery stretches can help improve mobility and reduce stiffness in a gradual, and safe manner. It's important to move gently and stop if you experience any pain or discomfort.

Questions?  Never hesitate to ask!