5 Best Exercises to Do After a Mastectomy, According to Oncology PTs

Recovering from a mastectomy is no easy feat. The procedure itself involves the removal of an entire breast (sometimes both breasts), and healing time can range from three to six weeks, per the Memorial Sloan Kettering Cancer Center. During recovery, it's not uncommon to experience a host of different sensations in your arm(s), breast(s), and chest, including tenderness and numbness. Pain, tightness, and swelling are also common, says Kelly Sturm, PT, DPT, CLT-LANA. Because of the attachment between the chest muscles and the shoulders, if a proper recovery plan isn't created and executed properly post-surgery, shoulder dysfunction or rotator cuff injuries could also occur. Thankfully, there are some exercises that can help minimize injury and support muscle recovery.

"Stretching is the most important exercise after a surgery to maximize the muscle health and length," Sturm says. "Tightness can lead to shoulder issues, back pain, neck pain, and more." After a mastectomy, you won't be able to jump right back into any kind of intense upper body routine or full body workout. But certain exercises can help your muscles recover post-surgery. To find out more, we asked oncology physical therapists about some of the best exercises to do after a mastectomy.

Kelly Sturm, PT, DPT, CLT-LANA, is a board-certified oncology specialist, certified lymphedema therapist, and doctor of physical therapy.

Alexandra Hill, PT, DPT, OnCS, CLT-LANA, is a board-certified clinical specialist in women's health and oncologic physical therapy.

Elise K. Cantu, PT, DPT, OCS, is an oncology physical therapist, an adjunct professor at Texas Christian University, and the director of Fort Worth Cancer Care.

Exercising after a mastectomy can help your body recover, but it's important to start slow. "Stretching is the most important exercise after a surgery to maximize the muscle health and length," Sturm says, noting that excessive tightness can lead to shoulder issues, as well as neck and back pain. Alexandra Hill, PT, DPT, OnCS, CLT-LANA, adds that shoulder strength and range of motion are both significantly reduced in the early days of post-mastectomy recovery, so gentle exercises are crucial to get the muscles working again. That said, "patients should work with a cancer rehabilitation specialist in their area to determine the most appropriate exercise plan to address their specific side effects [and] impairments," says Elise K. Cantu.

Tightness after a mastectomy could be caused by several changes to the body, including shortening of the chest muscles, new inflammation and scar tissue, or the impact of breast reconstruction on the muscles, experts say. That's why Sturm recommends following your surgeon's instructions closely when it comes to the type of exercises you are able to do in order to avoid causing injury to the area. Once you're cleared by your surgeon, Sturm recommends light exercises to improve shoulder range of motion and chest stretches to help with tightness and pain.

"Exercises that focus on improving mobility and flexibility of the shoulders and chest are key," Hill says. "These mobility exercises will help with muscle tightness as well as improve scar mobility, decrease pain, and help you get back to your full range of motion for daily activities." Here are five mobility exercises that meet that criteria, plus video instruction from Sturm. These can be done two to three times per day to help with recovery. As a note, always check with your own medical team to determine the best recovery plan for you, and remember that every person's recovery looks a little different.

Most surgeons want their patients to avoid significant exercise until surgical drains are removed. That said, "once cleared, gentle stretches or exercises done one to two times a day for a few weeks can help with recovery," Sturm says.

"Healing after a mastectomy can take up to six to eight weeks depending on the type of mastectomy," Hill adds. "It's important to continue with mobility exercises two to three times per day at least through this time period of six to 12 weeks as the tissues continue to heal." As you work through mobility movements as your body starts to heal, be mindful of any extreme discomfort. If you experience increasing pain, sudden or severe shortness of breath, or dizziness, or your body feels "off," you should discontinue your exercise session, Cantu says.

Christa Janine, a seasoned media professional based in Los Angeles, boasts a diverse educational background encompassing digital cinema, journalism, and anthropology, with a master of arts in journalism from Columbia College Chicago. Christa is a prominent figure in the health and wellness industry, recognized as a 500-hour E-RYT yoga instructor and a trusted influencer in the digital fitness space. She currently instructs for Alo Moves and PS, leveraging her platform to encourage others to lead authentic lives and actively advocating for diversity and inclusion within the yoga and fitness space, spurred by her own experiences navigating the industry's systemic inequalities. Christa is a PS Council member.

Chandler Plante is an assistant editor for PS Health and Fitness. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group. In her free time, she enjoys finding new ways to rock her 18(!) different eye patches, and making videos about chronic illness, beauty, and disability.