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.
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 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).
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 Name | Seated Row |
| TRX Name | TRX Low Row (Offset) |
| Position | SF |
| Strap Adjustment | Short |
| Description | Start 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. |
| Benefits | Strengthens muscles of back, front of arms, back of shoulders. These are the muscles that help keep you standing straight. |
| Reps | 10 |
| Sets | 1-3/Day |
| Exercise Name | Transverse Abdominis contraction |
| TRX Name | TRX Plank w/ contract (Stand) |
| Position | SF |
| Strap Adjustment | Full |
| Description | Starting 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. |
| Benefits | Strengthens muscles that support lower abdomen help stabilize your spine |
| Reps | 10 |
| Sets | 1-3/Day |
| Exercise Name | Wall Push- up |
| TRX Name | TRX Chest Press (offset) |
| Position | SFA |
| Strap Adjustment | Full |
| Description | Start 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. |
| Benefits | Strengthens muscle of chest, shoulders and back of the upper arm (triceps). |
| Reps | 10 |
| Sets | 1-3/Day |
| Exercise Name | Stand Ext. Shoulder Rotation |
| TRX Name | TRX “L” (offset) |
| Position | SFA |
| Strap Adjustment | Mid |
| Description | To 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. |
| Benefits | Strengthens Rotator Cuff since after surgery shoulder tends to roll forward. Improves posture and mobility of Shoulder |
| Reps | 10 |
| Sets | 1-3/Day |
| Exercise Name | Bicep Curl |
| TRX Name | TRX Bicep Curl |
| Position | SF |
| Strap Adjustment | Mid |
| Description | Start 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. |
| Benefits | Strengthens the front part of the arms and helps stabilize shoulder joint and gives strength while lifting. |
| Reps | 10 |
| Sets | 1-3/Day |
| Exercise Name | Wall Squat |
| TRX Name | TRX Squat |
| Position | SF |
| Strap Adjustment | Mid |
| Description | Start 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. |
| Benefits | Strengthens muscles around ankles, helps improve lower extremity of legs and ultimately improves stability and balance. |
| Reps | 10 |
| Sets | 1-3/Day |
| Exercise Name | Heel Raises |
| TRX Name | TRX Heel Raises |
| Position | SF |
| Strap Adjustment | Mid |
| Description | Start 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. |
| Benefits | Strengthens muscles around ankles, helps improve lower extremity of legs and ultimately improves stability and balance. |
| Reps | 10 |
| Sets | 1-3/Day |
| Exercise Name | Bridge |
| TRX Name | TRX Bridge |
| Position | GF |
| Strap Adjustment | MC |
| Description | Start 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. |
| Benefits | Strengthens muscles of the buttocks, hamstring while promoting hip and torso stability |
| Reps | 10 |
| Sets | 1-3/Day |