Physio Exercises

Well, I said I would do it and so here it is.  This is my post-mastectomy strengthening exercise program as prescribed by my physiotherapist at Djerriwarrah Health Services.  Please excuse my shabby looking appearance, but it was a matter of just getting it done! Totally cringey but I'll get over it, just makes me more determined to keep on going.  Whilst not about losing weight, it is my hope that it will happen as a chain reaction.

I've had quite a few other exercises before getting to this stage, which I videoed way back at the beginning and then forgot along the way.  Oh well, there is still much progress that can be made so this is still a good semi-starting point.

A movement I am finding difficult is raising my arms above my head.  When doing the movement it feels as though the side of my foob is going to rip open.  This means that I am struggling when it comes to hanging clothes on the line, reaching the top cupboards in our kitchen, washing my hair, and sometimes dressing.  

The exercise I am doing to help is called a Wall Crawl.

Quite simply, in both the front and side positions I slowly crawl my fingers up the wall as high as I can (before being painful), and then crawl down again.

My Strength Workout Circuit 

All exercises are performed 10 times x 3 sets 

1.  Stand to Sit Squats 

Start by standing close to the front of the chair.  Then sit down on the chair for a second, and push back up to a standing position.  Hold dumbell weights to make harder.

2.  Wall Push Ups

Start with feet and legs together, standing about 60 centimetres from a wall with your arms straight out in front of you. Palms should be on the wall at about shoulder-level height and shoulder-width apart, with fingers pointed upward. (If you feel like you’re reaching too far, move your feet closer.  The further feet are from the wall, the harder it is).  Bend your elbows and lean your body toward the wall until your nose almost touches it. Ensure your back stays straight and your hips don’t sag.  Push back to the starting position.

3.  Bridge

1. Lay on the floor face up, with knees bent and feet flat on the ground. Place arms at your side with your palms down.  Lift hips off the ground until your knees, hips and shoulders form a straight line. Squeeze the glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.  Hold for a couple of seconds before easing back down.
3. 4.  Single Leg Bridge 

As above with the difference of one leg straight up in the air with sole of foot pointing towards the ceiling.

I only manage to do 5 on each leg at the moment as other wise my form goes.

5.  Front Raises 

Begin by holding both dumbbells of equal weight in front of your thighs with your palms facing your body. Keeping your back straight and feet shoulder-width apart, lift the dumbbells in front of you in a controlled manner until your hands are in line with your shoulders. Pause, then slowly lower back to the starting position.

6.  Lateral Raises

Stand tall with your core braced and feet together. Hold the dumbbells together in front of your abdomen with palms facing each other. Leading with your elbows, raise the weights out to the sides, making sure you use your muscles and not momentum. Stop at shoulder height, then slowly return to the start.

As 1/2 a kilo was too easy, I decided to up my weights to 1kg.  This made a big difference to the feeling felt through the foobs...not ultra painful but it can be felt!

7.  Bird Dog 

Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Pull your abs in to your spine. Keeping your back and pelvis still and stable, reach your right arm forward and left leg back. Don't allow the pelvis to rock side to side as you move your leg behind you. Focus on not letting the rib cage sag toward the floor. Reach through your left heel to engage the muscles in the back of the leg and your butt. Return to the starting position, placing your hand and knee on the floor. Repeat on the other side to complete one rep.

8.  Walking

No set distance, just simply moving.  To make it more challenging suggestions include walking with dumbbells, adding incline or stairs, and doing varied walking tracks.

It is my goal to go for a walk, and do the circuit, three times a week, alternating between each.  This will allow me to have one day of rest.

You will notice a few blogs popping up all about my walking adventures...be sure to stay tuned!

P.S.  I want to give a shout out to a mate of mine who has given me a little kick up the butt by sharing his own journey.  Thank you for the inspiration Adam xo

P.P.S.  And...because I get frustrated at myself for not being able to lift as much, or do as much as I once could, here's a reminder of where I was 5 months ago.

Not forgetting the infections, open wounds, and two additional operations a month later.  Plus additional nether region issues to complicate matters further!

Maybe I'm doing a-okay afterall, I've got this, onward I go!