Did you know that 1 in 8 women in the United States will develop breast cancer? This statistic highlights the importance of raising awareness, supporting each other, and coming together to help prevent breast cancer or aid in the recovery journey of survivors.
In this newsletter, I’ll address the importance of keeping your body flexible and healthy after breast cancer treatments.
Common Post-Treatment Challenges:
In a physical therapy clinic, myofascial release is often combined with other gentle techniques, including stretching and neuromuscular reeducation. These methods work together to improve movement efficiency and make whole-body movements more effortless.
It’s very common for survivors to experience the following:
- - Tightness in the front of the shoulders
- - Rounded shoulders with a forward head posture
- - Difficulty reaching behind the back (e.g., pulling up pants or washing the back)
- - Tightness around scars, numbness, or tingling in the hands on the side of the surgery
- - Shoulder pain, muscle spasms, or weakness and heaviness in the arm
What Can We Do to Prevent This?
Here are some effective exercises and techniques:
1. Abdominal Breathing:
You can use the box breathing technique. Click here to learn how to do it.
This helps expand the chest and relieve muscle tightness. It’s a great way to reconnect with your body and ease tension.
2. Shoulder Blade Stabilization Exercises:
- DeskPush-Ups
- Back Extensions
- Shoulder Circles
Repeat these exercises 5 to 10 times, twice a day. Always be gentle with yourself and listen to your body.
These exercises make your shoulders and back stronger and improve your posture.
3. Improving Arm Mobility:
Gentle bring your arms up while you inhale and bring the arms down while you exhale.
Repeat it 5 times daily.
These exercises enhance mobility. Remember to listen to your body and respect your healing time—avoid overdoing it.
4. Whole Body Flexibility:
Include gentle yoga poses like:
Warrior III with a chair for stability, and Downward-Facing Dog.
These poses stretch the whole body and help you relieve muscle tension.
5. Resting Positions to Calm Your Body and Mind:
- - Use a bolster lengthwise behind your back with a rolled blanket at the end to support your spine. Relax for 5 minutes.
- - You can bring the soles of your feet together and place rolled blankets under your knees.
- - Cover your eyes with a folded towel for maximum relaxation, and choose a quiet, cozy, warm room with pleasant music or silence.
If you are experiencing pain, reduced mobility, or tightness, don't hesitate to reach out to Chaux Physical Therapy. We are here to help and guide you through your recovery journey.
We’re now offering telemedicine appointments for your convenience and comfort at home.
Wishing you a wonderful autumn season, and thank you for your continued loyalty to our physical therapy services.