Wear Pink!

Breast Cancer Awareness Month

During October, we bring awareness to Breast Cancer, honoring survivors, promote early detection, and highlight advances in treatment. Breast cancer remains the most commonly diagnosed cancer among women in the United States, with the Centers for Disease Control and Prevention (CDC) reporting that about 1 in 8 women (approximately 13%) will develop invasive breast cancer during their lifetime. While progress in screening and therapy has improved survival rates, the journey through diagnosis, treatment, and recovery is often complex and sometimes physically challenging.

Physical Therapy After Breast Cancer Surgery

Surgeries such as mastectomy, lumpectomy, or breast reconstruction often leave patients with chest tightness, shoulder pain, and limited mobility. Radiation therapy may compound these issues, with side effects like stiffness and pain sometimes surfacing even a year after treatment concludes. The pectoralis major, pectoralis minor, and latissimus dorsi—muscles frequently impacted by surgery or radiation—can become scarred or fibrotic, particularly in cases where tissue is removed or directly damaged. Many survivors also face issues such as lymphedema (swelling caused by lymph fluid buildup), another condition physical therapy can help manage.

Targeted physical therapy can help restore range of motion, reduce pain, and improve strength, enhancing quality of life and daily functioning.Poor posture and protective body mechanics, such as hunching over a phone or computer, can further contribute to muscular tightness. Physical therapists design individualized programs that safely incorporate stretching, strengthening, and cardiovascular exercise, tailored to each patient’s unique needs and treatment stage. Research from Johns Hopkins Medicine showing that regular physical activity can reduce breast cancer recurrence risk and improve overall survival.

Here are five gentle and effective stretches often recommended for women recovering from breast cancer surgery to help restore mobility and reduce stiffness:

Pendulum Swings

Laying down on the bed, allowing the affected arm to hang down. Gently swing the arm in small circles or back and forth to increase shoulder mobility without strain. This can also be done in standing, leaning forwards on a table for support with the unaffected side.

Butterfly Chest Stretch

Lie on your back with your knees bent to support your lower back. Place your hands gently behind your head, with your elbows pointing straight up toward the ceiling. Slowly allow your elbows to open out to the sides until you feel a gentle stretch across your chest—this should not be painful. If you do feel discomfort, bring your elbows slightly closer together to ease the tension. Take a deep breath in, letting your rib cage and chest expand in this position. As you exhale, allow your body to relax more deeply into the stretch.

This stretch can also be done in sidelying with the torso rotating outwards and the elbow reaching back for the mat.

Overhead Guided Shoulder Flexion

Lie on your back with your knees bent to support your lower back. Hold a dowel/wand/broomstick with both hands, palms facing down and hands about shoulder-width apart, resting it near your hips. Slowly lift the dowel up and over your head until you feel a gentle stretch in your chest or shoulders. This stretch should be comfortable—if you feel any pain, lower the dowel an inch or two until the discomfort eases. Take a deep breath, letting your chest and rib cage expand in this position. As you exhale, allow your body to relax more deeply into the stretch. Hold for another 5 to 10 seconds. Then, gently return to the starting position by your hips.

Foam Roller Chest Opener

Sit on the very end of the foam roller and slowly lower your back onto it so the roller runs vertically along your spine, supporting your head and tailbone. Bend your knees and keep your feet flat on the floor, about hip- to shoulder-width apart, to maintain balance and support your lower back. Extend your arms out to your sides with your palms facing up toward the ceiling. Let your shoulders and arms relax naturally toward the floor. As your chest opens and your shoulders drop gently outward, take a slow, deep breath and allow your body to settle into the stretch. To increase the stretch, slowly raise your arms toward shoulder or head height, keeping them relaxed and open toward the floor. Move only as far as you feel a mild, comfortable stretch across your chest and shoulders. Take another deep breath in, letting your rib cage expand. As you exhale, allow your body to relax a little deeper into the stretch.

Shoulder Blade Squeeze

Sit or stand with arms at your sides. Gently squeeze your shoulder blades together and hold for a few seconds. This strengthens upper back muscles and improves posture.

Don’t Forget

Always perform these exercises gently and within your comfort zone. It’s important to consult with your healthcare provider or physical therapist before starting any exercise routine, especially after surgery.