Program Goals Periodization Do's & Dont's Breathing Exercise Progression Exercise Tips... and More Phase 1 Phase 2 Phase 3 Phase 4 Beyond Phase 4: Abdominals Spinal Stabilization Lower Extremities Adjuvant Treatments Above & Beyond Equipment Sample Pages Contact Order the Book Browse the Book: Excerpts from Periodization Periodization is the long-term chronological planning of a conditioning program. It is based on the physiological principles of exercise program design and the incremental segments of time. Phases 1 - 4 are formatted chronologically. The NON-CHRONOLOGICAL sections, which may be performed at appropriate stages of healing, are: Upper Body and Lower Body Stretches; Beyond Phase 4 (Abdominals, Spinal Stabilization, Lower Extremities, Adjuvant Treatments); and lastly, Above and Beyond, an interval training workout that combines aerobic/strength training to increase endurance, elevate the metabolism, and improve body composition, bone density, and muscle tone. Timing of the various phases is dependent upon: the physical condition of the individual; duration of the healing process; type of surgery; courses of adjuvant treatments; and recommendations from physicians, nurses and physical therapists. Variables (e.g., low blood counts due to radiation or chemotherapy) may exist that will effect particular exercise choices at a given time. Physician approval is imperative. Phase 1: Immediately post-surgery: Basic exercises to be performed soon after surgery to prevent swelling and tightness, to relieve pain and tension, and to promote physical and emotional healing. Towel or dowel-stick may be used for stretching and basic strengthening exercises upon recommendation of physician. Perform a few repetitions of selected exercises slowly and gently 2 - 3 times per day. Deep-breathing exercises are beneficial for relieving pain and tension. Phase 2: Up to 6 weeks post-surgery: Slow, controlled movements focusing on the upper body to help prevent weakness and inflexibility. Deep-breathing exercises are important for pain-control, relaxation, and to relieve tightness in the chest and back. Frequent, slow walks will help increase endurance and prevent muscle atrophy. (Exercise on right is from Phase 3.) Phase 3: 6 - 10 weeks post-surgery: More advanced upper body exercises. Rehabilitative lower body exercises when healing well. More active walking (without swinging or pumping arms). After 6 weeks, include other moderate activities (e.g., stationary biking). Swimming (breast-stroke and side-stroke) is suggested for rehabilitating the arms and shoulders. Free-style (crawl) and back-stroke should be avoided for 2 months after surgery; butterfly stroke should be avoided indefinitely with lymph node dissection or implant reconstruction. Phase 4: 10 weeks post-surgery: Include more active aerobic (endurance) activities (e.g., walking at moderate intensities, stationary biking, slow stairclimbing). Continue to focus on inceasing strength and flexibility. Add gentle lower body exercises if healing well from TRAM flap. Beyond Phase 4 and Above and Beyond: Continue cross-training with aerobic, strength, and flexibility exercises. Before progressing to advanced exercises, patients must consult with physicians. Resume usual lifestyle activities upon recommendation of physicians and therapists. Please refer to Staying Abreast Guidelines and Exercise Tips...and More in the book. Next Page: Do's & Dont's Go to the top of this page. Back to the previous page.

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