A woman is standing in a sunny park, stretching one arm overhead while holding her other arm for support. She is wearing a colorful head wrap, wireless earbuds, and athletic wear, including a tank top and leggings. She appears relaxed and focused, enjoying her music as she stretches against a backdrop of green grass and trees.Recovering from breast cancer surgery involves not just physical healing but reclaiming mobility, strength, and confidence in your body. Whether you’ve undergone a lumpectomy, mastectomy, or lymph node removal, gentle, targeted exercises can help you restore movement in your chest, shoulders, and arms while promoting overall well-being. Before starting any new routine, always consult your healthcare team to ensure it’s safe and appropriate for your recovery stage.

Remember: start slowly and progress mindfully. Healing after breast cancer surgery is not a race—it’s a journey. Your body has been through a lot, and it’s essential to treat it with patience and care. The following exercises are designed to ease stiffness, improve range of motion, and build strength gradually. Begin with slow, mindful movements, stopping if you feel pain. Consistency is key, so small, gentle efforts over time can lead to significant improvement.

1. Shoulder Rolls

After surgery, tension often builds in the shoulder and neck area. This simple exercise encourages blood flow and reduces tightness. Sit or stand in a comfortable, upright position. Slowly roll your shoulders forward in a circular motion, keeping your arms relaxed at your sides. Complete 5–10 gentle rolls, then reverse direction and roll your shoulders backward. Focus on deep, even breathing as you move. This exercise will help loosen any stiffness or tension in your shoulders.

2. Wand Exercise (Overhead Stretch)

Lie on your back or sit upright with both hands holding a light stick, such as a broom handle or dowel. With your palms facing up, slowly raise the wand above your head as far as is comfortable. Then, hold the stretch for 5–10 seconds, then lower back down. Repeat 5–10 times to improve your shoulder mobility and range of motion.

Tip: Start with small movements if you’re unable to lift your arms fully, gradually increasing your range over time.

3. Wall Climbing

Wall climbing is a great controlled stretch that allows you to monitor your comfort level. Stand facing a wall. Place your fingertips on the wall at shoulder height. Slowly “walk” your fingers upward, letting your arm extend as high as comfortably possible. Hold for a few breaths, then “walk” your fingers back down. Repeat 5–7 times per arm to gently stretch and strengthen your arms and shoulders. 

4. Pendulum Stretch

Stand next to a sturdy table or chair for support. Lean forward slightly, letting your affected arm hang down. Slowly swing your arm forward and backward, then side to side, like a pendulum. Perform for 30 seconds to 1 minute to ease shoulder stiffness and gently loosen tight muscles.

Tip: Keep movements small and controlled, using gravity to guide the motion.

5. Shoulder Blade Squeezes

A woman is shown from behind as she stretches her shoulder blades by raising both arms overhead. One arm is bent, with her hand reaching down toward her upper back, while the other hand supports the stretch by holding the bent elbow. She is wearing a fitted tank top, and her shoulder muscles are visibly engaged. The background is softly blurred, emphasizing her pose and movement.Surgery can impact posture, but strengthening the muscles that support your back promotes better alignment. Sit or stand with your arms relaxed at your sides. Gently squeeze your shoulder blades together as though you’re trying to hold a pencil between them. Hold the squeeze for 5 seconds, then release. Repeat 10–15 times to strengthen the upper back and support your posture. 

6. Chest Stretch

Stand in a doorway with your forearms resting against the doorframe at shoulder height. Step one foot forward gently, allowing your chest to stretch as you lean into the doorway. Hold the position for 10–15 seconds, then step back. Repeat 2–3 times to stretch out your tight muscles and improve shoulder flexibility.

Tip: Move slowly and avoid overstretching—this should feel relieving, not painful.

7. Arm Lifts (Lymphatic Support)

This stretch supports lymphatic circulation, which is particularly beneficial if lymph nodes have been removed. Lie on your back with your arms resting at your sides. Slowly lift one arm straight up toward the ceiling, then lower it back down. Alternate arms, performing 5–10 gentle lifts per side. Focus on breathing deeply with each movement to help gently increase your mobility while promoting lymphatic flow. 

The Power of Gentle Movement

A woman sits cross-legged on a yoga mat, wearing cozy, loose-fitting clothes. She stretches one arm overhead and leans gently to the side, elongating her torso. Her other hand rests on the mat for support. The serene indoor setting features soft lighting and a calm atmosphere, complementing her relaxed posture.Regaining mobility after breast cancer surgery can feel like reclaiming a piece of yourself. These small, intentional exercises promote healing and remind you of your body’s capacity to rebuild. Approach the process with kindness, celebrating every milestone—no matter how small.

Remember to listen to your body. Recovery can look different for everyone. If you feel sharp pain or significant discomfort while performing any of these exercises, stop immediately and consult your healthcare provider. It’s normal to encounter mild tightness, but exercises should not push you beyond a comfortable stretch.

You’re not alone on this journey—every effort you make is a testament to your strength and resilience. If you’re looking for additional support during your recovery, apply for assistance through our program.

Together, we can help ease the challenges of recovery and inspire others to reclaim their mobility and confidence. Consider supporting this mission today by donating to help more survivors thrive.