Gentle exercises to help you recover after breast cancer surgery

Recovering from breast cancer surgery can feel like a big journey, but taking small, gentle steps can help. Simple movements done at home can ease stiffness, support healing, and help you feel more comfortable in your body again.

Cancer Council NSW has put together an easy-to-follow arm and shoulder exercise guide for people recovering from breast cancer surgery. It walks you through each stage of recovery with clear instructions and reassuring guidance, so you know what exercises to do and when you should begin.

Start with the essentials

We explain why these exercises matter, what you can expect as you begin moving again, and how to exercise safely and comfortably after surgery.

Level One: Gentle movement for your first week

This level includes simple exercises designed to get you moving again. Unless your healthcare team advises otherwise, these exercises are gentle enough to start the day after your surgery. These stretches help improve circulation, reduce stiffness, and ease you into regular movement without pushing too hard.

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Level Two: When you’re ready, build strength and confidence

After the first week and after any drains are removed – or once your doctor gives the okay – you can step up to Level Two. These exercises gently expand your range of movement and help you rebuild strength as you continue to heal.

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Helping your recovery 

These guides are designed to support you gently, safely, and confidently. A qualified physiotherapist or exercise physiologist can also help you to safely do these, or other recovery exercises, and increase your range of movement after treatment.

Whether you’re recovering yourself or supporting someone you care about, these practical, evidence‑based resources offer a comforting place to start. Recovery begins with small steps, and you don’t have to take them alone.