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Breathing & recovery

Arm and shoulder exercises after breast cancer surgery

Based on Breast Cancer Now's leaflet, written with breast surgeons, breast care nurses and physiotherapists. Start the day after surgery if your team agrees; after some reconstructions your team may start you later. For the first week, keep your arms below shoulder height. Add the stretching exercises from the second week, once any removable stitches and drains are out. You should feel a stretch or a pull, never pain. If your team gave you a different leaflet, especially after a reconstruction, follow theirs. Four of the moves have written steps but no 3D demo yet.

15 minBeginner6 movesA wall · Other / check instructionsShoulders · Chest
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up (sitting or standing)

  1. Shoulder rolls5 shrugs, then 5 circles
    Beginner · Shoulders, Back, Neck · 3D demoShrug your shoulders up towards your ears and lower them gently, then circle them back and downHarder: Shoulder CARs (controlled articular rotations)

Basic exercises (from the day after surgery; arms no higher than your shoulders in week 1)

  1. Elbow circles5 forwards, 5 sideways
    Beginner · Shoulders, Back · 3D demoFingertips on your shoulders. Raise your elbows forwards to shoulder height and lower slowly, then out to the sides and lower. No higher than your shoulders in week 1Harder: Sleeper stretch
  2. Hand up the back (back scratch reach)5
    Beginner · ShouldersBend your elbows and slowly reach up behind your back to just under your shoulder blades. After implants or a back flap, wait 2 weeksHarder: Crab reach
  3. Elbow opening with hands behind the head5
    Beginner · Chest, ShouldersSitting: hands behind your head with your elbows pointing forwards, then bring them back to point out to the sidesHarder: Fish pose (Matsyasana)

Stretching exercises (from week 2, once removable stitches and drains are out; later after a reconstruction)

  1. Wall climb (finger walk up the wall)5 facing the wall, 5 side-on; hold each for a count of 10
    Beginner · Shoulders, BackWalk your fingers up until you feel a stretch, not pain. Try to get a little higher each timeHarder: Sleeper stretch
  2. Arm lift lying down, with a stick5, hold for a count of 10
    Beginner · Shoulders, ChestLying with your knees bent, lift a stick or your clasped hands over your head. This is the position used for radiotherapyHarder: Crab reach
  3. Elbow opening with hands behind the head5, hold for a count of 10
    Beginner · Chest, ShouldersLying: hands behind your head, let your elbows open down towards the bed. Use pillows if lying flat is hardHarder: Fish pose (Matsyasana)

Cool-down

  1. Shoulder rolls5 shrugs, then 5 circles
    Beginner · Shoulders, Back, Neck · 3D demoHarder: Shoulder CARs (controlled articular rotations)

Tips

  • Do the routine 3 times a day (morning, around midday and evening) for the first 3 months. After that, once your arm is back to normal, Breast Cancer Now suggests keeping the shrugs, the bent arm lift forwards and the sitting elbow opening going once a day.
  • A stretching or pulling feeling is normal; pain isn't. Your team may suggest pain relief before you start.
  • Stop and contact your breast care nurse or surgeon if you have a fluid swelling (seroma), a wound infection or healing problem, or pain that gets worse during the exercises or carries on afterwards.
  • Keep going through radiotherapy: the arms-overhead stretch helps you get into position.
  • From about 4 weeks, if your team agrees, add light resistance band exercises 2 to 3 times a week, as the UK PROSPER trial did; the resistance band workout and our lymphoedema guide show how to build up.
  • Walk every day: the PROSPER programme started with 3 short walks of about 10 minutes a day and built up to 30 minutes.
  • If your shoulder isn't moving back to normal, or cording is limiting it, ask your breast care nurse or GP (general practitioner) about physiotherapy.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the arm and shoulder exercises after breast cancer surgery take?

About 15 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, Other / check instructions. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 0 of its 6 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.