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 Phase 2 These exercises are a sampling from Phase 2. (Up to 6 weeks post-surgery) Timing of each phase is dependent upon the physical condition of the individual, the length of the healing process, the type of surgery involved, the courses of adjuvant treatments, and the recommendations of physicians, nurses and specialized physical therapists. Many variables may exist that will effect particular exercise choices at given times. Everyone should begin with Phase 1 in order to practice optimal postures and techniques. Be certain to obtain as much information as possible to prevent the onset of Lymphedema, which can occur spontaneously and indefinitely. (Refer to Links page for related Lymphedema web sites.) Phase 2 focuses on regaining strength and flexibility in the upper body. Try to walk for limited but increasing intervals a few times per day to increase stamina and to prevent loss of muscle tone. Practice deep-breathing and relaxation exercises. Before and after exercising, do a few shoulder shrugs and rolls and gentle stretches to warm up and cool down and to relieve tension in neck and shoulders. Please consult your physician about use of light Therabands when you feel capable. When exercises become less challenging, do not increase number of repetitions. Instead, increase number of sets. It is safer and more beneficial to perform 2 sets of 5 repetitions with a short rest in between sets, as opposed to performing 1 set of 10 repetitions. It is more important to do a few different exercises during the course of the day in the early stages of healing, as opposed to one lengthy session. This is a concept that will apply to all modes of exercise until you are capable of maintaining more increased endurance activities (a 20-30 minute session). However, upper body repetitions will always be limited to a maximum of 3 sets of 10 repetitions. Remember to breathe. Before and after exercising, warm up and cool down, and perform several gentle stretches. Side Triceps Extensions: Sit or stand with spine straight, abdominals in, shoulders back, neck straight, eyes focused ahead. Begin with arms extended sideways, very slightly in front of and below shoulders. Palms face outward as if pushing walls away with hands, and wrists are flexed with fingers pointing upward toward ceiling. Inhale, bend elbows half way in, feel shoulder blades squeezing together. Exhale and slowly extend arms sideways, pushing walls away with palms. Avoid locking elbows. If you experience neck or shoulder pain, drop head slightly forward to relieve tension. Repeat 5-8 times per set. If you are physically capable and receive approval from your physician, you may perform the same exercise with a very light Theraband, which you will place behind your neck, hold firmly with palms forward (not clutching too tightly), and stretch slowly to the sides. Be certain to exhale as you stretch. Inhale, bend arms 1/2 way in, and repeat 5-8 times per set. Side-Lying Horizontal Arm Lift: Lie on your unaffected side with head on small cushion or rolled towel to relieve pressure from bottom shoulder. Try to keep neck and spine as straight as possible. Bend knees up at 90 degree angle, body weight forward, abdominals contracted to support lower back. Extend both arms straight in front, slightly below chest, with one arm directly on top of other. Fingers are extended, wrists straight and palms together. Exhale and gently lift top arm half way up, stopping at shoulder level. Inhale and release down slowly. If this exercise is not challenging, you may hold a 1 lb. dumbbell, being certain to maintain proper form as described, and remembering to exhale on the lift. Repeat 5-8 times per set. Repeat exercise on other side as well, when you can do so without unusual discomfort. Next Page: Phase 3 Go to the top of this page. Back to the previous page.

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