Healing after a mastectomy is not just about rest—it’s about moving forward, literally and figuratively. Exercise and physical activity play a critical role in the recovery process, helping to:
- Improve shoulder and arm mobility
- Reduce swelling and inflammation
- Lower the risk of post-surgical complications such as chronic pain and lymphedema
- Speed up healing
- Enhance overall well-being
Let’s explore the top five safe and effective exercises to support your recovery in the early stages after breast surgery.
🌸 Why Early Exercise Matters
Research shows that early implementation of gentle exercises after a mastectomy can significantly reduce the risk of shoulder stiffness, frozen shoulder, and lymphedema. According to the American Cancer Society and National Comprehensive Cancer Network, starting movement within the first week (with your surgeon’s clearance) can promote better long-term outcomes.
🔄 Reconnecting the Brain-Body Pathway
After surgery, your body—and brain—must relearn how to move safely and comfortably. Through neuromuscular re-education, we retrain your nervous system to allow movement without triggering pain or fear. This is foundational in restoring confidence, coordination, and grace in movement.
We also integrate Craniosacral Therapy to support the nervous system and promote deep relaxation, which aids in reprogramming the body’s response to pain and tension.
Explore more in our related blog:
👉 Exploring the Benefits of Craniosacral Therapy in Physical Therapy
🌿 My Integrated Approach to Recovery
At Chaux Physical Therapy, I combine these exercises with:
- Manual Lymphatic Drainage: to reduce swelling and promote drainage
- Myofascial Release After Breast Surgery: to release scar tissue and restore tissue elasticity
- Natural Techniques for Breast Cancer Pain Relief
- Somatic Reconnection to Support Therapeutic Exercise Progression
These holistic techniques accelerate healing by calming the nervous system and reducing inflammation.
🌸 Gentle Movement Routine – Week 1 After Mastectomy
Support healing, mobility, and lymphatic flow with these 5 simple exercises.
Repeat each exercise 5–10 times, 2–3 times per day during the first week.
All movements should be gentle, slow, and within a pain-free range.
đź©ş Medical Disclaimer:
The exercises described in this blog are intended for general educational purposes only and do not replace personalized medical advice. They are designed to be gentle enough to begin as early as one day after surgery, including while surgical drains are still in place, only if cleared by your surgeon or physical therapist.
Do not begin these or any other exercises if you are experiencing:
- Active infection
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- Wound healing complications
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- Unusual swelling, redness, or pain
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- Recent reconstructive or flap procedures without medical clearance
1. Shoulder Circles and Shoulder Rolls (Warm-Up)
Start by warming up your upper body.
- Gently draw small circles with your shoulders, forward and backward.
- Then, lift your shoulders up toward your ears and let them drop back down.
This reduces tension and encourages circulation.
2. External and Internal Arm Rotations
Keep your elbows close to your sides, bent at 90 degrees.
- Slowly move your hands outward, then back inward.
- Focus on controlled movement and gentle range.
This helps reintroduce safe shoulder motion.
3. Elbow Lifts with Hand on Shoulder
Place your hand on your shoulder on the same side.
- With your elbow bent and below shoulder height, lift the elbow out to the side.
- Lower it back down slowly.
This supports healthy shoulder mechanics and soft tissue recovery.
4. Hand Circles
With your arm resting comfortably at your side:
- Draw small imaginary circles with your hand, gradually increasing in size.
5. Gentle Trunk Rotations
Cross your arms gently and place your hands on your shoulders.
- Turn your head and torso slowly to the right, looking over your shoulder.
- Return to center, then repeat to the left.
This awakens spinal movement and supports full-body integration.
đź“ť Tip: Perform these movements in a quiet space, focusing on your breath and posture. Healing happens best when we move mindfully.
đź“ą Watch my demonstration video here:
👉 Top 5 Mastectomy Exercises – With Dr. Chaux
❤️ Be Gentle with Yourself
Recovery takes time. These exercises are not a test—they are a tool to reconnect with your body. Move slowly, breathe deeply, and listen to your limits. Rest is also part of healing.
đź“ť Your Next Step: Make a Plan
Every woman’s recovery journey is unique. That’s why I offer personalized treatment plans to support your physical and emotional healing.
đź“… Ready to feel more at ease in your body again?
Schedule your session today at Chaux Physical Therapy.
Let’s restore movement, confidence, and vitality—together.
References
- 1. McNeely, M.L., et al. (2010). Physical activity and breast cancer: a systematic review. Breast Cancer Research and Treatment.
- 2. Stubblefield, M.D., et al. (2012). *Overview of breast cancer rehabilitation: exercise
