Post-Surgery Breast Cancer Strength Building Workout

Posted on Tue, 03 Nov 2015 09:17:00 -08:00
Post-Surgery Breast Cancer Strength Building Workout

Let's be honest, whether you, your friend/family member or your client has recently gone through breast cancer surgery, working out may be the last thing that you/they would want to do, however being sedentary is not what is best for your recovery.

Post-Surgery Strength

The Harvard Nurse’s Health Study identified exercise as extremely beneficial in post surgery recovery for strength and mobility improvement. Exercise has also proven to not only decrease your chances of recurrence of breast cancer but also increases your chance of breast cancer survival. The positive benefits of exercise are that it will energize you,  aid in stress relief, and keep you physically strong to take on the challenges you are faced with.

Post-Surgety Strength

Post surgery many clients experience stiffness and a loss of mobility caused from inactivity during this period. Along with this inactivity a loss in strength can occur in the weeks to months following surgery. A progressive strength training regimen for the whole body is recommended, with a primary focus on the arms, chest, and back to ease the symptoms of  potential lymphedema (painful swelling in the arm that can occur post surgery).

Post-Mastectomy Strength

Whether you are recovering from a lumpectomy, mastectomy, know someone who is, or are coaching a client, TRX Senior Master Instructor Mary Lou Schell would like to share with you some strength building exercises using the TRX Suspension Trainer focusing on the back, chest, arms, and core.

Check out Mary Lou’s recommended Post Surgery Breast Cancer Strength building workout.

** Keep in mind, it is recommended one seeks medical approval before starting any new exercise program.

 

Exercise NameSeated Row
TRX NameTRX Low Row (Offset)
PositionSF
Strap Adjustment Short
DescriptionStart facing the anchor point (AP) with feet in offset foot position elbows on the side of the waist and a handle in each hand. Slowly extending your elbows allow your body to move back away from AP. Keep body rigid like surfboard while the knee of the back supporting leg is slightly bending. Eyes are focused on AP and chest stays lifted throughout movement. Repeat by returning to start position. 
BenefitsStrengthens muscles of back, front of arms, back of shoulders. These are the muscles that help keep you standing straight. 
Reps10
Sets1-3/Day
  
  
Exercise NameTransverse Abdominis contraction
TRX NameTRX Plank w/ contract (Stand)
PositionSF
Strap Adjustment Full
DescriptionStarting standing w/back to AP. Offset foot posit. Extending arm at chest level w/slight body angle to the AP. While Standing in a rigid posture contract your mid- section of abdominals, pull them in. Hold in for 4-6 counts then slowly release and repeat.
BenefitsStrengthens muscles that support lower abdomen help stabilize your spine
Reps10
Sets1-3/Day
  
  
Exercise NameWall Push- up
TRX NameTRX Chest Press (offset)
PositionSFA
Strap Adjustment Full
DescriptionStart SFA hands in handles, arms extended at chest level with feet in offset stance. Begin by slowly lowering chest towards hands keeping elbows closer to ribs. Return to starting position by extending arms. Lower 3 counts, hold and then lift 3 counts. Keep in mind you can load legs if needed. Lower yourself to your limit of your ROM while keeping proper form. 
BenefitsStrengthens muscle of chest, shoulders and back of the upper arm (triceps). 
Reps10
Sets1-3/Day
  
  
Exercise NameStand Ext. Shoulder Rotation
TRX NameTRX  “L” (offset)
PositionSFA
Strap Adjustment Mid
DescriptionTo ensure placement of elbow to waist a towel can be place on elbows. Place each hand in handle, Slowly move your arm outward. Rotate outward 3 counts, hold and return 3 counts keeping movement slow and controlled. 
BenefitsStrengthens Rotator Cuff since after surgery shoulder tends to roll forward. Improves posture and mobility of Shoulder
Reps10
Sets1-3/Day
  
  
Exercise NameBicep Curl
TRX NameTRX Bicep Curl
PositionSF
Strap Adjustment Mid
DescriptionStart SF each hand in handle, place 90 degree bent elbow slightly below shoulder level. Position feet in offset foot position find a comfortable angle to the AP to feel a bit of resistance w/o slack in the strap. Maintain elbow at shoulder level extent arms to AP and return to bent elbow and repeat. 3 count to extend, 3 counts to flex and hold. 
BenefitsStrengthens the front part of the arms and helps stabilize shoulder joint and gives strength while lifting.
Reps10
Sets1-3/Day
  
  
Exercise NameWall Squat
TRX NameTRX Squat
PositionSF
Strap Adjustment Mid
DescriptionStart SF to AP hands in handles, Elbows on the side of waist, feet positioned at shoulder width apart. Keep ears over shoulders, shoulders over hip. Slowly lower hips down to a seated position while arms move at the shoulders and slightly in the elbows to help you lower. If needed have a chair positioned behind you to use if needed. 
BenefitsStrengthens muscles around ankles, helps improve lower extremity of legs and ultimately improves stability and balance.
Reps10
Sets1-3/Day
  
  
Exercise NameHeel Raises
TRX NameTRX Heel Raises
PositionSF
Strap Adjustment Mid
DescriptionStart with feet symmetrically positioned weight is distributed evenly on both feet. With Hands supported in the handles of the strap at hip level lift your heels off the floor. As you lift try to hold and balance. Lift slowly and lower as slow.
BenefitsStrengthens muscles around ankles, helps improve lower extremity of legs and ultimately improves stability and balance.
Reps10
Sets1-3/Day
  
  
Exercise NameBridge
TRX NameTRX Bridge
PositionGF
Strap Adjustment MC
DescriptionStart by adjusting foot cradles to mid -calf, on the ground place heels into foot cradles lay back on the ground facing the AP. With legs in straight position pull toes towards knees, shoulders and torso staying on the ground gently lift the hips off the ground as far up as comfortable for your  ROM. Lift 3 counts, hold and release for 3 counts. Keep a long neck. 
BenefitsStrengthens muscles of the buttocks, hamstring while promoting  hip and torso stability
Reps10
Sets1-3/Day

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