These gentle exercises increase your ability to move your arm and shoulder and improve circulation.
Learn how to do the:
Start the day after surgery and continue for 7 days unless your doctor says otherwise.
Shoulder shrug
- Start with your arms hanging loose by your sides if comfortable. If not, sit and rest your hands on your legs.
- Slowly lift your shoulders up towards your ears.
- Gently lower your shoulders back down and relax.
Shoulder roll
- Start with arms loose and elbows tucked gently by your sides. If sitting, rest your hands on your legs.
- Slowly lift your shoulders up towards your ears like a shoulder shrug.
- Gently roll your shoulders backwards and down in a circle to where you started.
Wrist moves
Exercise the arm or side that had surgery, or both sides together if both breasts are affected.
Start with your elbow resting gently at your side, with your arm bent and out in front of you. If you are sitting down, you can rest your arm on a pillow.
Close your hand to make a fist, and gently squeeze. Then relax.
With palms facing up, and hands relaxed, bend your wrist upwards and then downwards.
Gently twist your hand from the wrist – first with palm facing up, then with palm facing down.
Elbow stretch
- Touch your hands to your shoulders on the same side, arms facing in front of you.
- Extend your arms to the front and gently straighten your elbows.
- Then return your hands back to the shoulders.
Shoulder squeeze
- Start with elbows resting by your sides. You can have your arms straight by your side or bent at the elbow. If you are sitting, you can also rest your hands on your legs.
- Slowly and gently squeeze your shoulder blades back and together.
- Hold the squeeze for a second then gently relax.
→ READ MORE: Level two exercises
Key resource
Download a PDF booklet on this topic.
More resources
This information has been developed by Cancer Council NSW using information from the Cancer Council Australia Understanding Cancer series and Cancer Council SA Breast cancer surgery: Information for women having breast cancer surgery as source material.
We thank the reviewers of this fact sheet: Jen McKenzie, Lymphoedema Physiotherapist, ESSA Accredited Exercise Physiologist, Director at The McKenzie Clinic, QLD; Sharon Dreise, Consumer; Prof Elisabeth Elder, Specialist Breast Surgeon, Westmead Breast Cancer Institute, University of Sydney, NSW; Eliza Macdonald, Accredited Exercise Physiologist, Sydney Cancer Survivorship Centre, Concord Repatriation General Hospital, NSW; Annmaree Mitchell, Consumer; Chris Rivett, 13 11 20 Consultant, Cancer Council SA.
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