Please consult your doctor before starting an exercise routine
Get your exercise wand and. lie down on your back, keeping your back and neck in a straight line. To help keep your lower back flat, elevate your knees. Your feet should be flat on the floor, shoulder width apart. Don't keep your knees together - like your feet, they should be spaced apart. Your upper arms will be on the floor by your rib cage, and your hand will grasp the wand as it lies in your lap. Your hands should be shoulders width apart during this exercise. This allows your arms to help each other lift the wand and rotate your shoulders.
Repeat this exercise 5 to 7 times. Don't worry if you can't lift the wand all the way up - just do as well as you can. Gradually increase your stretching to become more flexible. Try not to move your shoulder blades during this exercise; just concentrate on your shoulder motion.
Elbow winging is a good way to increase the movement in your upper chest and shoulder. This is one of many arm exercises you can do after breast surgery.
Do this exercise while lying on your floor or bed. This will help hold your shoulder blades still while your shoulder joint rotates. Lie down with your knees raised and your hands clasped behind your neck. Keep your back and neck in a straight line.
Repeat this exercise 5 to 7 times. Don't worry if you can't lower your elbows all the way down to the floor. Just do as well as you can. Gradually increase your stretching, to get your shoulder joint moving again. Keep your shoulder blades still during this exercise. Concentrate on your elbow and shoulder motion.
Prepare for this exercise by lying down on the floor or on your bed. If you use your bed for this exercise, get your shoulder as close to the edge of the bad as you can. This gives you the greatest range of motion. Your knees may be up, as in the Wand Lift exercise, or you can keep your legs stretched out flat.
Repeat this exercise 3 to 5 times. Don't use any weights in your hand to assist the stretch. If you are very stiff after surgery, it may take time to regain flexibility in your chest area. Give yourself time, remembering to move gently.