5 Gymnastics to speed up recovery after breast surgery

After breast surgery, the body does not just recover right away. Breast surgery can affect your ability to move your shoulders, arms, and even your ability to take deep breaths. After breast surgery it feels painful, stiff, and weak so that the movement around the arm is limited. Therefore, practicing hand movements is an effective and simple way for you to recover quickly. What are the movements like? Check it out here.

1. Gymnastics sticks

Source: Verywell Health

You can use items at home to do this movement. Use a stick or broom handle as tools. Importantly, your stick should be longer than your shoulders. The goal of doing this movement is to increase the flexibility and range of motion of your arms back to normal.

Here's how to do it:

1. Lie on your back on the mat or floor. Your back and neck should be straight.
2. To keep your back with your neck straight, you can bend your knees.
3. Position your legs straight on the mat, open a little shoulder width apart.
4. Hold the stick over your stomach with both hands. Palm position facing up.
5. Then lift the stick over your head as far as you can.
6. Use your unaffected arm to help the other hand lift the stick.
7. Hold for 5 seconds
8. Next, return the stick to the top of the stomach.
9. Repeat 5-7 times.

2. Elbow exercises

Source: Verywell Health

This gymnastic movement is a movement to train the upper chest and shoulders. Elbow exercises help you to rotate your shoulders better and help flex your upper chest muscles. Here's how to do it:

1. Do this exercise on the bed, on the floor, or on a mat.
2. Lie on your back with your knees bent and your feet straight on the floor.
3. Place your hands behind your neck to support your neck and head so they don't stick directly to the floor.
4. Point your elbows toward the ceiling, as much as possible.
5. Lower your elbows back down parallel to the floor or mat.
6. Repeat 5-7 times.

3. Side stretch

Source: Verywell Health

This exercise aims to help restore flexibility in the muscles of the upper body, shoulders and arms. Do it while sitting on a chair. Here's how to do it:

1. Sit up straight in a chair, hold your hands in front of you in an upright position to your body.
2. Raise your arms slowly over your head, keeping your arms straight.
3. When your arms are above your head, bend your torso to the right side. Keep your hands straight up.
4. Then return to the starting position straight body in the middle.
5. Next point the body to the left in the same way.
6. Repeat 5-7 times right and left.

4. Wall climbing movement

Source: Verywell Health

In the exercises after breast surgery, you are no longer sitting or lying down, but standing. This movement is intended so that you can lift your arms up as far as possible after breast surgery. This is how:

1. Stand straight facing the wall.
2. Place your hands on the wall at eye level. This is your starting position.
3. Then run your fingers over the wall, as high as your hands can reach. Feel your shoulder joints and arm muscles stretch.
4. Movement of your body stretching upwards to help your hands to reach the wall as high as possible.
5. If you have found the highest point, are stuck and can't reach the upper part of the wall, hold it in that position with your arms straight for 15 seconds.
6. Return your hands to the starting position, level with the eyes.
7. Repeat this movement 3-5 times.

Apart from facing the wall, you can also do it next to the wall in the same way.

5. Shoulder blade squeeze

Source: Verywell Health

After breast surgery, you can also perform restoration movements on the side of the bed. However, if it is not comfortable, you can move to sit up straight into a chair. Here's how to do the moves shoulder blade :

1. Sit straight, neck and spine straight.
2. Place your hands behind your back while holding on.
3. Then, holding your hands, pull your shoulders down and back.
4. Feel your shoulders move toward your spine, not up toward your ears.
5. After pulling the shoulders as far as possible, hold this position for 3-5 seconds. At this time your chest will open wide.
6. Repeat this exercise 5-7 times.

If you can't move your right and left shoulders symmetrically or parallel, don't worry, do what you can. Try to move according to your ability until over time you can move it back perfectly.

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