Stretching High and Low: Two Exercises to Restore Freedom of Movement
After breast surgery, you can restore freedom of movement in the arm and shoulder joints by stretching and doing range of motion exercises .
Try these two very different exercises, once you have your doctor's approval to begin gentle stretching.
Wall climb: Face the wall or stand sideways to the wall. Walk your fingers up the wall to the highest point you can reach until you feel restricted, breathe into the stretch, then try to advance a little higher. Repeat 3 times.
Rocking Child's Pose: Start in a kneeling position on all fours, wrists under shoulders and knees separated slightly, hip width apart. Slowly sit back, moving your hips toward your heels, and lower your head in between your arms. Keep your elbows straight, hands flat on the floor, and sit back as far as you can until you feel gentle pulling in the restricted area. Hold it there for three deep breathing cycles, then rest by returning to the starting position. Repeat 3-5 times. As you regain your range of motion, you'll be able to sit back comfortably and reach your arms forward, keeping the elbows off the floor.
Posted August 1, 2011.
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