Research has conclusively that cancer survivors use in various ways, has shown, at least not in improving their performance and quality of life. Of the three aspects of a rounded fitness program itself - cardio, strength training and stretching - muscle is probably the most intimidating and confusing.
In my work with clients, after a mastectomy is a common complaint that they are to avoid a long list of things that exist, but no ideawhat they can. The normal course is to begin to build cardiovascular endurance walk slowly and steadily on a daily basis. medical clearance, you can do stretching exercises to increase flexibility of the arm and shoulder. Once pain-free movement has been restored and the wound is healed, you are ready to begin strengthening exercises sweet (of course with the approval of your doctor!)
Exercises that target the shoulders and arms are the added valueThe advantages of working the muscles of the alternative route of lymphatic drainage. As the muscles contract, they pump the sap. It 's really a bonus to be able to strengthen these muscles around the site and improve the mastectomy and lymph circulation.
Three classical exercises:
1) Biceps Curl: Sit with your arm on a table or counter extended at shoulder height. Bend your elbows, put his hand on the shoulder, then extend the arm to the starting position.
2) TricepsExtension: Lie on your back, knees bent, feet flat on the ground. Establish an arm toward the ceiling and stabilize the upper arm elbow sun is perpendicular to the ground. Bend elbows 90 degrees, then extend the arm back to top.
3) the collection of the deltoid muscle: Sitting or standing with arms at your sides, palms facing Lift your arms start to the sides at shoulder height, then lower back.
progression of strength training:
1 start) for all years with 1-2 # weight gradually up to 5 # per arm. If you select from strength to increase the level of the load according to your normal weight than in increments of 2 #, track arm swelling, heaviness, pain or heat.
2) Make sure you do the exercises on both sides!
3) Make a set of 10 repetitions and gradually increase to two sets of 10.
4 does not increase), repetitions and weights simultaneously.
5) If the weight> Exercise 2-3 times a week for two consecutive days.
6) For the full-body conditioning exercises to do to have more muscles of the upper body and lower body and core work.
lymphedema of the arm movements and weight training have always been discouraged women from lifting weights and repetitive treatment to prevent lymphedema, a side effect of breast cancer. But a recent study by the New England JournalMedicine shows that strength training exercises actually reduce the risk of developing this complication unwanted symptoms when they develop and prepare women to work in their normal daily activities of the day again. The weightlifter had fewer problems because they "had the tone muscle and improve stamina.
Of course, this information should not replace medical treatment by your physician or other specialist. Always contact your doctorBefore beginning any exercise program or physical activity too.
