Light At-Home Exercises

July 29, 2020

Light At-Home Exercises

Are you stuck at home recovering from surgery or an illness? Do you need quick, easy workouts you can do without having access to a gym? This guide has you covered with light at-home exercises. For those who are recovering from breast surgeries or cancer treatments, it’s important to prioritize your health without putting extra strain on your body. These low-impact exercises you can do at home offer the perfect balance of fitness and movement for your recovery. Before beginning any exercise regimen, talk to your doctor.

Early Post-Surgery Exercises

Start with some of these options designed to restore movement and strength following a mastectomy, radiation or other treatments.

  • Shoulder rolls: Sit up straight in a chair and move your shoulders in circles from front to back.
  • Arm circles: Raise your arm out to the side and move in slow, backward circles. Repeat with your other arm.
  • Side bends: While standing or seated, hold a soup or filled water bottle can in each hand. Lower the right-side can down by bending at the waist and leaning to the right, then slowly raise it back up. Repeat on the other side.
  • Wand lifts: While lying on the floor, hold a ruler or stick-like object across your stomach. Slowly lift the wand over your head, hold for a few seconds, then lower it back down.

Later Post-Surgery Exercises

Once your recovery has progressed for several weeks or more, you may be ready for some of these types of light exercise with a bit more of a challenge.

  • Chair squats: Stand with feet hip-width apart and do a squat, but use a chair for added support.
  • Bicep curls: While seated or standing, hold soup cans or filled water bottles in each hand. Slowly your hands up to your shoulders and then lower then back down, keeping your arms at your sides.
  • Single-leg stands: Hold your arms out from your sides and lift one foot a few inches off the floor. Hold for 30 seconds then repeat with the other foot.

As a reminder, be sure to talk to your doctor before trying any of the activities listed here. In addition, you can shop at AnaOno to find the best post-surgery sports bras for your fitness needs.

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