Three Classic Strength Training Exercises for Arms Help Mastectomy Patients

By Joan Pagano

From Get Fit, Stay Strong with Joan Pagano

After breast surgery, or any kind of surgery, muscles can start to waste away if people stop using them. That's why strength training is so important. Doing specific exercises that target the shoulders and upper arms are especially important after a mastectomy -- they help to pump the lymph fluid, improving lymph flow as you strengthen the muscles around the mastectomy site. 

With your doctor's approval, begin gentle strengthening exercises using 1-2# weights (soup cans work!)   Do the exercises 2-3 times per week, allowing a day of rest in between workouts. Start with one set of 10 repetitions of each exercise and gradually progress to two sets of 10.  Be consistent in your workouts.  Monitor your arm for feelings of discomfort and stop if you experience swelling or feelings of heaviness, pain or heat. 

Three Classic Exercises:  Start with one set of 10 repetitions for each exercise

1)Biceps curl:  Sit with your arm extended on a table or counter at shoulder height, holding the weight in your hand.  Bend your elbow, bringing your hand toward your shoulder; then straighten your arm back to start position.  Repeat with the other arm.

2)Triceps extension:  Lie on your back with your knees bent, feet flat on the floor, holding the weight in your hand.   Straighten your arm to the ceiling and stabilize the elbow so the upper arm is perpendicular to the floor.  Bend the elbow to 90 degrees, then straighten your arm back to start.  Repeat on the other side.

3)Deltoid raise:  Sit or stand with your arms by your sides, palms facing in, holding a weight in each hand.  Raise both arms out to the sides to shoulder level, then lower back to start.  Be sure to keep your arms straight but not stiff.

In addition to all the health benefits, these exercises will help tone your arms, giving them a more sculpted look for spring fashions!

Posted March 30, 2011.