Physical activity plays a dynamic role in rebounding from cancer treatments, and strength training in particular can help you recover your quality of life.  Being strong gives you a sense of empowerment.  It means you can be more independent and self-reliant.  It increases your comfort zone so that you can perform your day-to-day activities with more energy and less fatigue.  You’ll be less likely to suffer poor posture and back pain.

Before beginning a strength training program, however, it’s important to do stretching exercises to increase arm and shoulder flexibility around the mastectomy site.  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!)

Strength training, also called weight lifting or resistance training, utilizes various types of resistance – free weights, stretch bands and machines.  To begin your program, use light free weights to strengthen the muscles around the surgical site:  the back, shoulders and arms.  Be sure to do the exercises on both sides of your body!  As you progress, incorporate exercises to work your lower body and core (abdominals and spinal muscles) for full-body conditioning.

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 (August 2009) revealed 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.

Strength Training Safety Guidelines and Progression:

1. Consult with a certified exercise professional regarding proper weight lifting techniques.
2. Wear a custom-fitted compression sleeve while exercising.
3. With your doctor’s approval, begin gentle strengthening exercises using 1-2# weights (soup cans work!)   For all exercises, begin with light weights and increase gradually every two weeks up to 5#.   If you choose to increase the load based on your normal level of strength, add more weight in 2# increments.
4. Start with one set of 10 repetitions and gradually progress to two sets of 10.
5. Do not increase the weight and number of repetitions at the same time.
6. Do the weight training 2-3 times a week on non-consecutive days, allowing the muscles a day of rest in between sessions.
7. Be consistent in your workouts to allow the lymph system to adapt.  If you take a break from strength training, start back with lighter weights to give the lymph system time to re-adjust.
8. Monitor your arm for discomfort and stop if you experience swelling or feelings of heaviness, pain or heat.

Strength Training Exercises for Arms

1. 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.  Try these three classic exercises, starting with one set of 10 repetitions each.
2. Biceps curl:  Sit with your arm extended on a table or counter at shoulder height, holding the weight in your hand.  Bend your elbow, bringing your hand toward your shoulder; then straighten your arm back to start position.  Repeat with the other arm.
3. Triceps extension:  Lie on your back with your knees bent, feet flat on the floor, holding the weight in your hand.   Straighten your 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.  Repeat on the other side.
4. Deltoid raise:  Sit or stand with your arms by your sides, palms facing in, holding a weight in each hand.  Raise both arms out to the sides to shoulder level, then lower back to start.

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.