Pectoral and Shoulder Stretches and Strengthening
Before and after surgery of any kind, it’s best to be our best. Our body is going to or has experienced a change, a procedure that has changed our structure, our skin, muscle, fascia, everything to the cellular level.
Before surgery or at least after surgery it is best to exercise to ensure our best Range of motion (ROM) for our muscles and joints that will be affected by the changes of surgery. Even a week without exercise can make us weaker, so we want to ensure we have our optimal strength prior to surgery. Having strength and flexibility will greatly assist in the healing process.
Surgery causes scar tissue to form underneath the skin, where we can’t see it, however, this scar tissue causes decrease in our ROM in the surrounding area, as well as restrictions to the tissue and muscle. By stretching and strengthening the area surrounding the surgery site we can bring our body back to optimal health and balance.
Surgery in and around the Breast area also effects the shoulder, the scapula, the neck (cervical) and the arms. So, we need to ensure we include all of these in our strength training regimen.
Here are some examples of important exercises and stretches, please take the time to look at your form, never push your tissues to the point of “sharp” pain, however, some discomfort (tightness) is to be expected after surgery.
ROM of Pectoral Muscles (upper chest)
1) Post surgery and after your physician has given you the go ahead to start your gentle exercise, in the shower start massaging your chest muscles, tissues under your arm and while your doing this try to lift your arm up toward the ceiling, eventually trying get your arm as straight and as close to your ear as possible.
2) Before and after surgery ROM for Pectoral and Shoulder
Stand against a wall, preferably in front of a mirror, spread your arms straight out to the side (like a cross), try to run your arms up towards your head keeping your arms straight and against the wall. If you have to come off the wall at any spot to keep your arms straight, this is where you have some restriction in your ROM, range of motion, keep working with this daily for improvement. Feel the stretch in your chest, shoulder and sides.
You can also do this exercise (stretch) laying on the floor running your arms along the floor up towards your head, when this is comfortable you can add laying on a foam exercise roller. The roller exercise allows you to go further in your stretch as your arms are now behind your body with arms straight working towards your head.
3) Supine Rotation Stretch
Lay on your side knees at right angles to hip (like your sitting in a chair), your head on a pillow which is mostly behind your head. Keep your knees together and rotate your upper body by lifting your arm and directing it behind you, follow your arm with your eyes so your head rotates with your upper body. You will be trying to look behind yourself with your hips and knees in front of you. The rotation comes from your spine, not just your shoulders. Really try to reach and stretch from your mid back. Stay for a few minutes to allow your muscles to stretch gently, make sure your shoulders are away from your ears as much as possible. You can gently massage your Pectoral muscles towards your shoulder to obtain more ROM.
Do this stretch at least twice to each side every day. You can even do it in bed before or after your sleep.
When you have achieved good range of motion you can begin strength training for your pectoral, arm and shoulder muscles. Here are two good strength training exercises, please pay attention to your form.
4) Fly
Laying on your foam roller with hand weights, place your arms out to your sides, (like a cross) bring your straight arms over your chest and return your arms to the floor.
5) Assisted push ups, from floor.
Knees on the floor, hands shoulder width apart, push yourself up so your arms are straight.
** Ensure your abdominals are pulled up and in, and that your shoulder blades stay apart don’t pinch your shoulder blades together or drop your head/neck. Head and neck should always be in line with your upper back working with the muscles between your shoulder blades, your shoulder blades are kept down away from your ears.**
* Push up against wall. Feet are away from the wall so when you place your hands on the wall at shoulder level and width you are at a 90 degree angle, your buttocks are not sticking out, you push your buttocks towards the wall, not out behind you. This opens up your hip towards the wall so you are really leaning into the wall. Head is in line with your upper back, shoulder blades are apart and stay wide, your abdominals are pulled up and in and your gluteus (buttocks) are tight to support your pelvis. Now bend your elbow so your whole body, not just your head, leans towards the wall. Only go as far as your shoulders stay in place, now with a big exhale straighten your arms and push with your chest muscles.