Exercise program for breast cancer

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.

endurance

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.

coordination

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
  • Stand back and stretch your arms to the side
  • Start slowly with your arms circling forward, making the circles get bigger and bigger
  • Then let the circles get smaller again
  • Now move your arms in the other direction
  • Perform the exercise for 30 seconds followed by a 30-second pause
  • Repeat the series three times
Exercise 3 - Arm lifting
  • Stand hip-width with your knees slightly bent, tuck your buttocks and abdomen, and guide your straight right arm forward while moving your left arm backward
  • Open and close your hands alternately
  • Then change the directions
  • Repeat the exercise five times and then pause for 30 seconds
  • Repeat each series three times

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.

force

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
  • Lean back against a wall with your feet hip-width apart
  • Slowly bend to your knees, up to a maximum of 90 ° (the back stays in contact with the wall)
  • Hold this position for 15-20 seconds
  • Keep breathing - do not hold your breath !!
  • Slowly stretch your legs again
  • Take a minute break
  • Repeat the exercise three times
Exercise 5 - Strengthen the chest muscles
  • Stand up about one meter from a wall
  • Extend your arms forward towards the wall and lean more than shoulder-width against the wall
  • The fingertips point upwards
  • Tighten your buttocks and abdomen tightly and hold this tension during the exercise
  • Slowly move your upper body forward toward the wall by bending your wrists
  • Then stretch your arms again
  • Repeat this exercise 15 times and then pause for 1 minute
  • Repeat the series three times

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
  • Stand with your (slightly) bent knees shoulder width, the hands are on the side of the thighs
  • Tense your stomach and buttocks and hold that tension
  • Now lean your upper body forward, but keep it straight
  • Her gaze is directed to the ground
  • If you have a 90 ° angle in the hip joint, try moving your arms sideways, straight forward
  • Hold this position for five seconds, then slowly bring your arms back and straighten up

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.

flexibility

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
  • Stand comfortably and hip-width
  • Tense stomach and buttocks
  • Put both arms behind your back and grab the other one's wrist with one hand
  • Now pull your arm towards the floor, keeping your stretched arm completely relaxed

Note: Be careful not to pull your shoulders up!

Exercise 8 - Stretching in the shoulder area
  • Stand comfortably with your legs slightly open
  • Fold your hands in front of your body as if in prayer, turn your hands out and extend your arms forward
  • Now pull your shoulder blades apart, let your head hang down, make the upper body properly round
  • Hold this position for five seconds, then slowly raise your upper body.

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

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
  • Sit comfortably on a chair with your legs slightly open and keep your arms hanging next to your body
  • Tilt your head down and slowly make a hunchback, whirl after whirl
  • Stay in this position for a short while and breathe deeply
  • Stand up again and repeat the exercise
Exercise 10 - Relaxation 2
  • Lie comfortably on your back and close your eyes
  • Breathe in and out, calm and relaxed.
  • Clamp now any muscle group (eg clench your right hand into a fist and tighten your right arm)
  • Hold the tension for seven to ten seconds and relax again
  • In the next few minutes, feel how relaxation is developing at this point
  • Repeat this exercise with the other side or other muscle groups (for example, press a heel on the mat to activate your leg muscles or pull a shoulder to the ear, etc.)
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