Movement is good! However, a cancer is a severe impairment of fitness dar. It is important to slow down the sports program and not be overzealous. The following is an exercise program for breast cancer patients.
The endurance training is effective and easy to implement. Therefore, it plays an important role in the rehabilitation of cancer patients - such as breast cancer patients. After only four to six weeks, the first successes are achieved in a regular endurance training. The endurance training has a positive influence on the organ, hormone and nervous system as well as psyche and musculoskeletal system.
|Exercise 1 - Endurance training Endurance sports such as walking, Nordic walking, cross-country skiing or cycling are highly recommended if the training is performed with low arm effort. Note the following motto: "Running without breathe": As a rule of thumb, 180 minus age (the heart rate should not exceed 150 beats per minute) Notes: Before you start exercising, you should take a stress ECG at one Do this for a specialist physician to rule out potential cardiovascular diseases! At a minimum, your family doctor or oncologist should pronounce "safety" and give the green light. |
Above all, surgery means damage to the patient's coordination and motor skills. Although performance is still maintained, coordination may have suffered from damage to nerve tracts during surgery. Exercises help to regain mobility.
|Exercise 2 - Guided Wrist Circles |
|Exercise 3 - Arm lifting |
Notes: Perform the two coordination exercises very slowly . Here it depends on the accuracy of the movement and not on the speed! Make sure your breathing is steady and try to move both arms in circles of equal size. To help, you can also stand in front of a mirror to control your movements. It is important that these exercises are not too strenuous for you, otherwise your coordination skills will subside. If necessary, take a break until you feel fit again, then repeat the exercise.
Controlled strength training makes a decisive contribution to maintaining and achieving mobility and safety. After just a few weeks of training with a comparably small amount of time, amazing progress can be observed.
|Exercise 4 - Strengthen the leg muscles |
|Exercise 5 - Strengthen the chest muscles |
Notes: When performing the strength exercises, make sure that you perform the movements slowly and not jerkily. Avoid breathing with compressed air and always breathe in during the flexion of the arms and during the stretching of the arms. Do not overwork!
|Exercise 6 - Strengthen the back muscles |
Notes: Perform this exercise very slowly and continue to breathe evenly. The back must be absolutely straight and must not form a rounded back. Repeat this exercise five times. Pause between reps for five to 10 seconds.
These exercises are designed to make the arms and shoulders movable again. In addition, stretching exercises also promote body awareness and must not be absent in a complete exercise program, as otherwise growing muscles shorten with time.
|Exercise 7 - Stretching in the arm area |
Note: Be careful not to pull your shoulders up!
|Exercise 8 - Stretching in the shoulder area |
Notes: Slowly apply the strains and avoid jerky movements. Just go so far, until you feel a pleasant pull. Do not stretch beyond the pain threshold. Repeat the stretching three times, then shake off your arms and shoulders vigorously.
Relaxation exercises are ideal for achieving a harmonious finish of the movement unit. Relaxation is the ability to indulge in a state of physical and psychological relaxation. Special exercises provide pleasant sensations such as warmth, heaviness or lightness. Relaxation is the first step of regeneration and is generally accepted as a "mental break" by breast cancer patients.
|Exercise 9 - Relaxation 1 |
|Exercise 10 - Relaxation 2 |