Pushing Pink Elephants
 

Floor Exercise



Please consult your doctor before starting an exercise routine



 

Wand Lift

 

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.

 

  1. Hold the wand in both hands and straighten your arms. If you like, lock your elbows, but don't tense up. Keep your shoulder blades flat on the floor.
  2. With both arms straight, raise the wand over your head. Raise the wand as far as you can without causing pain. Use your unaffected arm to help your surgery-side arm. Keep arms parallel - don't twist the wand over your head. Hold the wand in this position for 5 seconds as your muscles stretch.
  3. Lower your arms to Position 1, and rest a bit.

 

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



 

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.

 

  1. Begin with your hands clasped behind your neck and your elbows pointing at the ceiling.
  2. Keeping your hands clasped and your head still, push your elbows apart and down for a good stretch. Hold this position for 3 to 5 seconds.

 

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.

 

Chest Stretch

 

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.

 

  1. Raise your surgery-side arm up, until it is perpendicular to your body.
  2. Slowly and carefully lower your arm down and to the side. Feel a gentle stretch in your chest wall muscles. Stop lowering your arm if the stretch is painful. Do not do this exercise to the point of pain. Hold this position for about 30 seconds.

 

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.

 

Work Out - Floor.pdf
Adobe Acrobat document [77.1 KB]

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