Quick Links to the ‘Training’ Videos
Pre-Operative – click here
First 48-hours – click here
Days 3-7 – click here
Days 8-21 – click here
Days 22-35 – click here
Days 36 and beyond – click here
Note: These Exercises are not intended for women who have had breast reconstruction. Before starting these exercises, consult your surgical team and, ideally, a certified physiotherapist trained in breast cancer rehabilitation. An physiotherapy assessment is especially important if, before surgery or six weeks after surgery, you find it difficult to perform these six movements:
How to Use These Videos
· For each time period, watch the ‘Explanation Video’ first, then follow the ‘Training’ Video.
· You do not need to follow the timeline exactly. If your recovery is slower than expected, delay moving to the next stage.
· You don’t have to complete the entire training video. Pause or stop the video at anytime.
· Once you learn the exercises, you can do them throughout the day in smaller sets (and even skip the video entirely).
Before Surgery
Prior to surgery the goal of these exercises is to stretch, strengthen, and teach your body to relax. If you already have good range of motion and strength, daily practice is optional.
A. Pre-op Explanation Video
B. Pre-op Training Video once per day
*** After your surgery stop doing the strength training for at least six weeks. Instead do these arm exercises in the videos below according to your surgical date. Keep doing aerobic exercises like walking during the entire time. ***
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First 48 Hours After Surgery – Only do shoulder rolls and belly breathing
Arm and Shoulder Exercises Explanation Video:
B. First 48 Hours Training Video twice per day
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Days 3–7 After Surgery – Do not lift your elbow above shoulder height.
A. Days 3–7 Explanation Video
B. Days 3–7 Training Video twice per day
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Days 8–21 After Surgery – Be gentle and progress slowly.
A. Days 8–21 Explanation Video
B. Days 8–21 Training Video twice per day
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Days 22–35 After Surgery – Skip ‘soup can lifts’ if you can’t raise your affected arm almost fully.
A. Days 22–35 Explanation Video
B. Days 22–35 Training Video twice per day
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Day 36 and Beyond – Resume strength training only after medical clearance. Continue arm and shoulder exercises below:
A. Beyond Day 35 Explanation Video
B. Beyond Day 35 Training Video at least once per day
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