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 3 These exercises are a sampling from Phase 3. (6-10 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.) During Phase 3, incorporate a more advanced walking program or other moderate aerobic activities, e.g. stationary biking, that will maximize use of lower extremities. Gentle flexibility training and mild strength training (with Therabands, Swiss balls, light dumbbells, and dowel-sticks) may be recommended with permission from health care practitioners. This is dependent upon patient's recovery, previous exercise experience, and state of health. When exercises become less challenging, do not increase number of repetitions. Instead, increase number of sets. For example, it is safer and more beneficial to perform 2 sets of 8 repetitions with a short rest between sets, as opposed to performing 1 set of 16. After that, increase to 3 sets of 8 repetitions. It is important to progress gradually and to pace yourself according to your physical condition. Upper body repetitions will always be limited to a maximum of 3 sets of 10. Remember to breathe. Before and after exercising, warm up and cool down and perform several gentle stretches. Forward Ball Stretch: Kneel on floor (on cushion) with Swiss ball in front of you. Place hands on top of ball about 12 inches apart. With hands, slowly roll the ball forward, lean forward and curl body down. Exhale, go as far as you can comfortably, and feel a gentle stretch under arms and in upper torso. Maintain balance by contracting abdominals as you go forward, keeping head between arms with neck straight and eyes focused downward. Inhale and roll ball back to starting position. Repeat 5-8 times. Remember to breathe to relieve discomfort. If you cannot kneel, sit at a table and roll ball in front of you on table. Shoulder Rotation Stretch (towel or stick *): Stand straight, shoulders down, abdominals in, neck straight, eyes focused forward. Hold a towel or stick in unaffected hand and lower it down behind the back. Reach back with other arm and grasp towel or stick. Walk both hands toward center as far as you can, stopping at point of discomfort. Take a deep breath, then slowly exhale, and gently pull towel upward with top hand, raising bottom arm to a fairly comfortable position. Hold for a few seconds. Inhale and slowly release about half way down. Repeat 4 times. Rest. Do a few shoulder rolls and neck stretches to relax muscles. Change to other side and repeat the exercise very carefully with other arm, only if you are capable, and without unusual pain. * Stick may be substituted with a yard stick, a taut towel or even a thin roll of wrapping paper. Next Page: Phase 4 Go to the top of this page. Back to the previous page.

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