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Exercises to do after mastectomy

Shoulder shrug

How to do the shoulder-shrug exercise
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slide 1 of 7, Shoulder shrug,

While you sit or stand, lift your shoulders toward your ears. Relax your shoulders, and let them drop to their usual position.

Shoulder roll

How to do the shoulder-roll exercise
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slide 2 of 7, Shoulder roll,

While you sit or stand, roll your shoulders from front to back and up to down.

Shoulder blade stretch

How to do the shoulder blade stretch exercise
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slide 3 of 7, Shoulder blade stretch,
  1. While you sit or stand, place your arms down straight, palms front.
  2. Raise your arms and bring your hands together above your head.
  3. Hold for 5 seconds.
  4. Repeat 2 or 3 times.

Overhead reach

How to do the overhead-reach exercise
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slide 4 of 7, Overhead reach,
  1. While you sit or stand, clasp your hands together and extend your elbows.
  2. Lift your arms toward your head.
  3. Hold for 3 seconds.
  4. Repeat 2 or 3 times.

Shoulder pinch

How to do the shoulder-pinch exercise
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slide 5 of 7, Shoulder pinch,
  1. Stand with your arms at your sides.
  2. Bring your elbows back, and squeeze your shoulder blades together. Keep your shoulders back and down.
  3. Hold for 5 seconds.
  4. Repeat 2 or 3 times.

Wall climb

How to do the wall-climb exercise
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slide 6 of 7, Wall climb,
  1. While you stand, face a wall, with one hand on the wall.
  2. Walk your fingers up the wall until you feel a stretch.
  3. Hold that position for 5 seconds.
  4. Slowly walk your fingers back down to the starting position.
  5. Repeat 2 or 3 times.

Elbow circles

How to do the elbow-circles exercise
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slide 7 of 7, Elbow circles,
  1. While you sit or stand, put your right hand on your right shoulder, and your left hand on your left shoulder.
  2. Raise your elbows until you feel a stretch.
  3. Make circles with your elbows. Start small and then make larger circles.
  4. Change direction with your circles.
  5. Repeat 2 or 3 times.

Current as of: July 18, 2023

Author: Healthwise Staff
Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.


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