From Surviving to Thriving: Exercise for Recovery
Therapeutic exercise is a key part of lymphedema management and post-breast cancer recovery. At ShechterCare®, we guide patients through safe, effective stretches and movements to restore mobility, strength, and posture.
Cheerleader
Start with arms crossed in front, forming an 'X'. Smoothly lift them overhead until fully extended. Keep the movement controlled and fluid.
Wall Stretch
Place your arm against a wall at a comfortable height. Hold for 30 seconds. Lift only as far as comfortable, gradually improving range of motion over time.
TRX Stretch
Hold TRX handles and lean slightly forward, extending arms. Maintain alignment, engage your core, and hold for 30 seconds to stretch shoulders and arms.
Foam Roll Stretch
Lie on a foam roller with arms at sides. Slowly lift to shoulder height, bend elbows 90°, and let arms fall naturally. Hold for 30 seconds to open chest and upper back.
Bar Stretch
Lie on your back, holding a straight bar above your chest. Keep arms extended and shoulders relaxed. Hold 30 seconds to strengthen arms and open chest.
Behind The Back Bar Stretch
Place a bar in the elbow creases behind your back. Gently bring elbows closer, stretching shoulders and upper back. Perform within a comfortable range.
Triangle Pose (Trikonasana)
Stand with feet wide apart, one foot turned out. Extend arms parallel to floor, lean to one side, and reach toward the ankle or floor. Hold for several breaths, then switch sides. Improves circulation and lymphatic flow.
Overhead Bar Stretch
Hold a bar wider than shoulder-width and raise overhead. Gently push back, opening shoulders and chest. Hold 15–30 seconds, breathing deeply to promote lymph flow.
Chest Wall Stretch
Stand facing a corner, place palms on walls at shoulder height, and lean forward gently. Keep head and spine neutral. Hold 30 seconds to improve posture and lymphatic drainage.
Correcting Your Posture
Maintain upright shoulders to enhance lymph flow and reduce swelling. Roll shoulders back, open the chest, and stay mindful of posture throughout the day.
Safety Tips
Stop exercising immediately if you experience:
Joint Pain
Numbness
Tingling
Burning
Excessive Pain or Swelling
If symptoms persist, consult your doctor, physical therapist, or occupational therapist.