Women treated for breast cancer who walked 25 to 45 minutes a day at a 2- to 3-mile pace for three to five hours a week increased their survival rate, according to a study in the Journal of the American Medical Association. Even those who exercised only one hour a week benefited. Walking and other exercise helps better your mood and boosts your self-confidence as well.
This exercise increases the range of motion of your shoulders. Use a yardstick, broom handle or other stick-like object to perform this move.
Start position: Lie on your back with bent knees, feet flat on the floor and hold the "wand" in both hands, palms facing up.
Movement: Lift the wand up and over your head as far as you can, using your unaffected arm to help lift the wand until you feel a stretch in your affected arm. Hold 5 seconds. Lower arms and repeat.
This exercise increases the range of motion of the chest and shoulders, although it may take weeks of exercise before your elbows get close to the floor.
Start position: Lie on your back with knees bent and feet flat on the floor, and clasp hands behind your neck with elbows pointed toward the ceiling.
Movement: Bring elbows out to the sides and down towards the floor. Repeat.
This exercise helps increase range of motion of the shoulder blades.
Start position: Sit in a chair close to a table, with your back against the back of the chair. Place the unaffected arm on the table, palm down with elbow bent. Place the affected arm on the table, palm down, elbow straight.
Movement: Keeping your body stable, slide the affected arm forward, reaching towards the opposite side of the table. You should feel your shoulder blade stretch. Relax, allowing the arm to return to the starting position. Repeat.
For other exercises, visit the American Cancer Society website: www.cancer.org.
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