Breast cancer does not have to be the end of living..it may be the beginning! I have Estrogen-positive breast cancer, that was stage I, grade 3. If I had not gone to get it checked because I felt a huge, finger-like lump in my right breast (that was nothing), I would not have found that I really did have a mass, but not the one I thought was a problem. Life has a way of showing you the way! That day was a blessing and I’m very grateful for it.
The day after I had my first surgery, I was exercising my arm. I had 1-2 lymph nodes removed (one was a lymph node, the other turned out to be fatty tissue). Having worked in the Occupational Therapy field for over 30 years, I knew what I needed to do. Range my arm in every plane so that I wouldn’t get lymphedema and stiffness. Ask your doctor a lot of questions. Ask when you can start exercising and how much; what, if any contraindications you may have. When you get that information, do what you are told. Don’t go crazy exercising. You don’t want to hurt yourself, you just want to get back into moving your arm and feeling better, following what they are telling you, specifically.
I knew what to do, and I knew the importance of getting back into exercise, also being a Certified Personal Trainer, working with women over 50. There are people who feel they shouldn’t or can’t exercise. Again, check with your doctor, but exercise is so important after breast cancer surgery to get the fluid moving to prevent lymphedema, to keep your range of motion, to feel better, to feel Alive! If you have never been an exerciser and just don’t like it, try Yoga, Tai Chi, anything. It is wonderful for not only your body, but your mind and spirit.
Usually you can start the day after surgery, but again, check with your doctor. If you are not new to fitness, you will probably feel better physically and mentally, and usually will be more motivated to get back into it. Do not do any exercises if you have drains and stitches. Talk with your doctor to get the okay after those are out.
My fitness is mostly intended for women who have had a lumpectomy/partial mastectomy. This is what I had and feel more comfortable talking about. I know what I did and what 
helped me, personally. Still, get the ok to start. If you ever feel worse, feel pain, or off balance/dizzy, stop immediately. Keep hydrated and start with a chair or counter in front of you. You can even start in a seated position. I will be doing a video on chair exercise to get you started. I did this just to be on the safe side, working my way up as I felt I could.
Range of motion exercises on the surgical side arm will help make dressing, combing your hair and moving around as usual much easier. You will notice a tightness in your arm on the surgical side. You also will feel a numbness, tingling, weird feeling from any lymph node removal. I still have some of the strange feelings you get from the lymph removal, not as bad as I did, but a year-plus out, I still get occasional strange sensations under my arm. If you get nervous about something you feel or are doing, call your doctor or nurse. They will help you and will know your personal situation and give you the best answers.
Let me give you some good, quick exercises you can do to start with. First, check with your doctor!
Deep breathing. Imagine having a balloon in your abdomen. Inhale through your nose and picture that balloon filling up with air. You can keep one hand on your abdomen to make sure your hand is going in and out. When you inhale, you are expanding your abdomen and your hand will move out. Now exhale and picture the balloon contracting and your hand moving back in towards your spine. If this is difficult for you, lay on your back and bend your knees with your feet flat on the bed or floor. When you lay like this, you automatically start to breathe from your abdomen. It will give you a feel of it.
Do this deep breathing while expanding your chest and abdomen until you can’t inhale any more. Then, relax and breathe out, with your tummy going in towards your spine. Do this about 5 times every day. You will feel great after this. It helps to clear your mind, as well. You can even make a deep sigh sound when you exhale to release any stress.
Another breathing exercise is to follow the instructions above, but when you are inhaling and expanding your abdomen, picture a calming, white light coming in through your whole body, then exhale and picture black toxins and stress leaving your body.
For your upper extremities, if you are having a difficult time lifting the surgical arm, fold your hands together, as in praying. Use the non-surgical arm strength to help life the surgical arm. Lifting both arms up over your head. Stop if it hurts. Go slow and take your time. Make sure you are breathing in through your nose when your arm is going up, then exhale through pursed lips bringing your arm down. I started with about 10 repetitions. Again, follow your doctor’s orders. They usually give you a handout on exercises to do and how many reps. Follow this handout.
So, the first exercise is raising your arms up over your head and down, again, only going as high as you can, and increasing as you can. The second is to bring your hands to your chest and then straight out. You can do this with your hands folded together or not. Do not use weights until allowed. Do this exercise about 10 times.
Then, with hands folded, straight out and chest height, slowly bring both arms to the right side, then to the left. Again, about 10 reps.
Then, bend your elbow, bringing your hand/s to your chin, then straight down towards your lap, doing about 10 reps.
You can also hold onto the back of a sturdy chair and do 10 squats, kick one leg out to the side at a time, then out towards the back. Slowly doing these exercises. If you feel dizzy, stop and sit down. Drink some water, as well. You always want to have water with you when exercising, Stay hydrated.
The last exercise I will give you today is to walk. If you are unable to get outside and take a walk in nice weather, take a couple laps around your kitchen or house. Obviously, outside would be nicer, but do what you can. If you are a little weak, make sure you have someone with you. Don’t take any undo risks. You have been through enough.
You have been blessed, for your body is telling you something. What is that something? Maybe it is to slow down, maybe start taking care of yourself, maybe to let go of past anger, hurt, resentment. The list goes on, however, there is a lesson. Meditate on it, ask questions. This is your blessing…to learn what it is you need to let go of. I’m not saying it is easy. Ohhhh, it isn’t. Parts are, but not all, but it is still a blessing, nonetheless. Learn what your blessing is and go with it. Live your life!
If you are interested in more like this, please check out my Trainerize Fitness Program, at www.trainerize.me/profile/50wellfit/Roberta.StackKalinsky/
EXPECT MIRACLES!!
