Recovery & Healing

Movement plays a powerful role in recovery after breast surgery and reconstruction. While rest is important, gentle and progressive activity helps restore strength, reduce stiffness, and support long-term health.

Physical therapy (PT) and tailored exercise programs can ease discomfort, improve mobility, and lower the risk of complications such as lymphedema. The goal isn’t to “bounce back” overnight—it’s to support your body step by step, at a pace that honors your healing.

At Coastal Hope for Healing, we believe movement is medicine. With the right guidance, you can rebuild strength and confidence safely.

In the Early Days (First 1–2 Weeks)

• Focus: Rest, gentle movement, circulation

• Walking – Short walks around your home encourage blood flow, reduce clot risk, and boost energy.

• Arm Positioning – Keep arms comfortably at your sides; avoid overhead reaching or lifting until cleared.

• Gentle Hand & Wrist Movement – Open and close your hands, bend wrists to keep circulation flowing.

• Breathing Exercises – Deep, slow breaths help expand your lungs, especially if anesthesia or pain has you taking shallow breaths.

Tip: Keep a small pillow handy to hug your chest when coughing, sneezing, or standing up—it eases discomfort.

Weeks 2–6: Gentle Stretching & Mobility

• Focus: Restoring range of motion, easing tightness

• Pendulum Exercises – Lean forward slightly and let your arm dangle, gently making circles.

• Wall Walks – Slowly “walk” your fingers up the wall to gradually regain shoulder mobility.

• Shoulder Rolls & Shrugs – Simple movements reduce stiffness in neck and shoulders.

• Posture Awareness – Surgery and drains can make you hunch forward. Gentle reminders to sit and stand tall protect long-term alignment.

• Physical Therapy Referral – Many women benefit from seeing a PT trained in oncology or breast surgery recovery.

Tip: Start slow. Gentle stretching should feel good, not painful. Stop if you feel sharp pulling or strain.

Months 2–6: Building Strength & Endurance

• Focus: Gradual strengthening, stamina, confidence

• Resistance Bands or Light Weights – Begin rebuilding muscle once cleared. Focus on arms, shoulders, and core.

• Aerobic Exercise – Walking, swimming, cycling, or yoga support heart health and energy.

• Core & Posture Work – Especially important if tissue was taken from the abdomen (DIEP, TRAM) or back (Latissimus Dorsi).

• Balance & Flexibility – Stretching, yoga, or Pilates can improve mobility and help reduce scar tightness.

Tip: A physical therapist can tailor exercises based on your surgery type, incision locations, and energy level.

Long-Term Wellness (6 Months & Beyond)

• Focus: Lifelong strength, injury prevention, wellness

• Routine Exercise – Aim for 150 minutes of moderate activity per week (as recommended by the American Cancer Society).

• Weight Training – Helps maintain bone strength, especially important if treatments affect hormones or bone density.

• Ongoing Flexibility – Stretching and posture care reduce chronic tightness.

• Lymphedema Prevention – Exercise safely with gradual increases in intensity; wear a compression sleeve if recommended.

Tip: Many survivors find exercise becomes a source of empowerment—proving their body is still capable and resilient.

Benefits of Physical Therapy & Exercise

• Restores range of motion in the shoulders and arms

• Improves strength and stamina

• Reduces risk of stiffness, frozen shoulder, and lymphedema

• Supports bone and heart health long term

• Improves mood, energy, and confidence

• Provides practical tools for safe movement after surgery

Safety First

• Always check with your surgeon before beginning or advancing exercises.

• Stop if you notice sharp pain, swelling, or unusual symptoms.

• Work with a physical therapist who has experience in oncology rehabilitation if possible.

Final Word

Exercise and physical therapy are not about pushing your body to its limits—they’re about gently guiding your body back to strength and balance. Every stretch, every walk, every breath is a step forward in your recovery.