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(HealthNewsDigest.com) – Research has proven definitively that cancer survivors benefit from exercise in multiple ways, not least of all in improving their ability to function and quality of life. Of the three aspects of a well-rounded fitness program – cardio, strength training and stretching – strength training is probably the most intimidating and confusing area.
In my work with post mastectomy clients, a common complaint is that they are given a long list of things to avoid in exercise, but no clue as to what they can do. The normal progression is to begin to build cardiovascular stamina slowly and steadily by walking on a daily basis. With your doctor’s permission, you can start doing stretching exercises to increase arm and shoulder flexibility. Once pain free range of motion has been restored and the wound is healed, you are ready to start gentle strengthening exercises (of course with your doctor’s approval!)
Exercises that target the shoulders and upper arms have the additional benefit of working the muscles in the path of alternative lymph drainage. As the muscles contract, they pump the lymph fluid. It’s truly a bonus to improve lymph flow as you strengthen the muscles around the mastectomy site
Three Classic Exercises:
1) Biceps curl: Sit with your arm extended on a table or counter at shoulder height.
Bend your elbow, bringing your hand toward your shoulder; then straighten your arm
back to start position.
2) Triceps extension: Lie on your back with your knees bent, feet flat on the floor. Straighten one arm to the ceiling and stabilize the elbow so the upper arm is perpendicular to the floor. Bend the elbow to 90 degrees, then straighten your arm
back to start.
3) Deltoid raise: Sit or stand with your arms by your sides, palms facing in. Raise
Both arms out to the sides to shoulder level, then lower back to start.
Strength Training Progression:
1) For all exercises, begin with 1-2# weights and gradually build up to 5# per arm.
If you choose to increase the load based on your normal level of strength, add more weight in 2# increments, monitoring your arm for swelling or feelings of heaviness, pain or heat.
2) Be sure to do the exercises on both sides!
3) Start with one set of 10 repetitions and gradually progress to two sets of 10.
4) Do not increase reps and weight at the same time.
5) Do the weight training 2-3 times a week on nonconsecutive days.
6) For full-body conditioning, incorporate exercises to work additional muscles of the upper body, as well as the lower body and core.
Strength training and lymphedema
Traditionally, women have been advised against lifting weights and performing repetitive arm movements in order to prevent lymphedema, a possible side effect of breast cancer treatments. However, a recent study from the New England Journal of Medicine shows that strength training exercises can actually reduce the risk of developing this unwelcome complication, improve symptoms if they develop, and prepare women to return to their normal day-to-day activities. The weight lifters had fewer problems because they had better muscle tone and endurance.
Of course, this information should not take the place of guidance from your own physician or other medical professional. Always consult with your doctor before beginning an exercise program or becoming much more physically active.
Joan Pagano is certified in Health and Fitness Instruction by the American College of Sports Medicine (ACSM), a widely published author and the owner of the Joan Pagano Fitness Group in New York City. For many years she served as Fitness Consultant to SHARE, a support group for women with breast and/or ovarian cancer. She is recognized by the fitness industry as an expert on fitness training guidelines for post-operative breast surgery.
For more info, please visit: JoanPaganoFitness
© Copyright Joan L. Pagano. All rights reserved worldwide.
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