Pushing Pink Elephants
 

Seated Exercise



Please consult your doctor before starting an exercise routine

 

Shoulder Blade Squeeze

This shoulder blade squeeze exercise is good for your shoulder joint and scapula. You can do this exercise in a standing or seated position. However, our instructions will illustrate the exercise from the seated position.Seat yourself on a stool, the edge of a chair, or on the edge of your bed. You need enough space behind you to rest your hands and rotate your elbows. Sit up straight, keeping your spine and neck in a straight line.

  1. Begin by putting your hands together behind your back. Keep your shoulders and arms relaxed. Look straight ahead.
  2. Keeping your hands together, pull both shoulders down and back while rotating your elbows inward. You should be able to feel your shoulder blades moving towards your spine. Hold this position for 3 to 5 seconds, to get a stretch. Your chest will widen out.

Repeat this exercise 5 to 7 times. If you can't move both shoulders and arms symmetrically yet, don't worry. Just do what you can. Try to increase your stretching time as you feel able, to get your shoulder blades moving again.

 

Side Stretches

Stretching gently to your side is a good way to start recovering from breast surgery. Side stretches can be done in a seated position. These will help with trunk, shoulder, and arm flexibility.

 

Do these side stretches gently and slowly. Do your best to keep your hands help up over your head while bending; avoid pulling forward. This will stretch your chest wall muscles, trunk, spine, neck, shoulders and arms.

  1. Sit in a hard chair with you back and neck straight, and your hands clasped in your lap. You can keep your knees together or space your knees and feet about a shoulder width apart.
  2. With your hands still clasped together, raise both arms over your head to a comfortable point. You don't have to straighten your arms, but see how high you can lift your hands to get a good stretch. Stop if you feel pain.
  3. Keeping your arms overhead and your feet on the floor, bend at the waist and feel a good stretch along your arms and sides. Hold this for about 3 seconds.
  4. Return to Position 2.
  5. Bend in the opposite direction and stretch, holding this pose for about 3 seconds.

Repeat side stretches 5 to 7 time

Work Out - Seated.pdf
Adobe Acrobat document [73.1 KB]

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