Lymphedema Exercises
These are just a few of the exercises I do to help with my lymphedema. If you are struggling with swelling or any other lymphedema symptoms, I highly recommend seeing a lymphedema specialist for a personalized program and possibly lymphatic massages to help you on this journey.
It is crucial to approach a new exercise routine slowly while assessing any potential risks. By starting slowly, you can pay attention to any symptoms of lymphedema, evaluate how well your exercises are working, and decrease the risk of injury or worsening your lymphedema.
ELBOW FLEXION
To perform the elbow flexion exercise, hold a one—, two—, or three-pound free weight in each hand and bend your arms. You can do this with both arms.
You can sit or stand while performing this exercise, but make sure to maintain good posture. Keep your back and neck straight while relaxing your shoulders. Hold a two-pound free weight in each hand with your palm facing up and rest your hands on your lap.
Slowly bend your elbows and lift both hands towards your chest. Once your hands reach the halfway point, stop lifting and hold that position for approximately six seconds.
After that, slowly lower your hands back down to your lap and rest for a bit. Repeat this exercise 10 times, always moving gently.
Following breast cancer surgery or other treatments, doctors and lymphedema specialists often recommend gentle stretching and range-of-motion exercises to keep the joints flexible and the lymphatic system healthy.
My doctor advised me to perform low-impact aerobic exercises such as walking, swimming, tai chi, or yoga after recovering from my mastectomy.
Recently, I was informed that I have suffered some bone loss due to my cancer medications, and it was suggested that I engage in some type of weight-bearing exercise to prevent further loss. Fortunately, I have a small treadmill at home, which I use to walk on when I am unable to go outside due to my health condition or the weather.
You will need a set of free weights.
Depending on your level of fitness, you can use either one, two, or three-pound weights. It's best to start off with lower weights.
You will also need:
Your compression sleeve
A small flexible ball
A hard chair to sit on
An area big enough to lie down on
HORIZONTAL SHOULDER ADDUCTION
You can do the shoulder horizontal adduction with both arms.
Lie down on your back with your knees bent. Keep your back and neck in a straight line. Your feet should be flat on the floor, with your feet and knees shoulder-width apart. Use a one-, two-, or three-pound free weight in each hand during this exercise.
Extend your arms away from your body, resting them on the floor. Hold a weight in each hand, palms facing the ceiling.
Without bending your elbows, slowly raise both arms straight up above your body until you can bring your palms together.
Hold this position for about six seconds.
BALL SQUEEZE
Use a flexible ball that is a bit larger than your palm. Your exercise ball should not be heavy and should offer some resistance to your grip.
Sit or stand while maintaining good posture—keep your back and neck straight and your shoulders relaxed.
Grasp your exercise ball lightly between your palm and fingers. Extend your arm in front of you, holding your arm higher than your heart.
While keeping your arm elevated, squeeze the ball with your fingers as tightly as you can. Hold the squeeze for about three seconds, then release.
Repeat the ball squeeze exercise five to seven times.