Move Forward: Exercises and Stretches for Breast Cancer Survivors by a Physiotherapist
Recovery after breast cancer treatment is not just about healing. It’s about moving forward with strength, confidence, and improved quality of life. Exercise plays a key role in this journey, helping survivors rebuild mobility, manage side effects, and regain energy.
At Prohealth In Touch Physio, our physiotherapists work closely with breast cancer survivors to design safe and effective exercise programs tailored to their individual needs. In this article, we share physiotherapist-approved stretches and exercises for breast cancer recovery that support healing and help you feel more in control of your body.
Why Exercise Matters After Breast Cancer
After surgery, chemotherapy, or radiation, it’s common to experience stiffness, fatigue, reduced range of motion, and even muscle loss. Regular movement can help reduce these effects and support long-term recovery.
Key benefits of post-treatment exercise include:
Improved shoulder and arm mobility
Reduced risk of lymphedema
Less fatigue and improved energy
Better posture and flexibility
Boosted mood and mental wellbeing
Starting gentle movement as early as your medical team allows can make a big difference in how you feel physically and emotionally.
Important Guidelines Before You Start
Before beginning any exercise routine, it’s essential to:
Get clearance from your oncologist or surgeon
Work with a physiotherapist who understands breast cancer rehabilitation
Listen to your body and avoid pushing through pain
Start slow and gradually build strength and mobility
Every recovery journey is different. The exercises below are general guidelines. For a personalised plan, book an assessment with one of our experienced physiotherapists at Prohealth In Touch Physio.
Gentle Stretches for Recovery
1. Shoulder Rolls
This stretch helps release tension and restore mobility in the upper back and shoulders.
How to do it: Sit or stand tall. Roll your shoulders slowly up, back, and down. Repeat 10 times in each direction.
2. Wall Crawls
Improves shoulder range of motion and flexibility after surgery.
How to do it: Stand facing a wall. Slowly walk your fingers up the wall as high as comfortable. Hold for 5 to 10 seconds, then walk back down. Repeat 5 to 10 times.
3. Chest Stretch
Opens the chest and counteracts the effects of tightness from surgery or radiation.
How to do it: Stand in a doorway and place your arms on either side of the doorframe. Step forward gently until you feel a stretch in the chest. Hold for 20 to 30 seconds.
Strengthening Exercises for Breast Cancer Survivors
1. Shoulder Blade Squeeze
Helps improve posture and upper back strength.
How to do it: Sit or stand with arms relaxed at your sides. Gently squeeze your shoulder blades together and hold for 5 seconds. Repeat 10 to 15 times.
2. Bicep Curls (using light weights or resistance bands)
Rebuilds arm strength and supports daily activities.
How to do it: Hold light weights or resistance bands. With arms at your sides, bend your elbows to lift the weights. Lower slowly. Repeat 10 times per arm.
3. Seated Marching
Promotes circulation and activates core muscles.
How to do it: Sit upright on a chair. Slowly lift one knee, then the other, as if marching. Keep your back straight and engage your core. Repeat 20 times.
Breathing and Relaxation
Breathwork is often overlooked but plays a key role in reducing stress and improving chest mobility.
Try this: Sit comfortably, breathe in deeply through your nose, expanding your ribcage, and exhale slowly through your mouth. Repeat for 2 to 5 minutes daily.
When to Seek Help From a Physiotherapist
If you experience:
Pain that doesn’t improve
Swelling in the arm or chest
Significant stiffness or limited movement
Uncertainty about what exercises are safe
...it’s time to speak with a qualified physiotherapist.
At Prohealth In Touch Physio, we specialise in breast cancer rehabilitation and can guide you through every step of recovery with safe, effective exercise plans tailored to your needs.
Move Forward With Confidence
Rebuilding strength after breast cancer is possible with the right support and guidance. Exercise can help you feel more connected to your body and more confident in your recovery.
👉 Contact Prohealth In Touch Physio today to book a one-on-one consultation and get started on a personalised exercise plan that supports your health, mobility, and wellbeing.
