ARM EXERCISES
IMPORTANT ADVICE ABOUT EXERCISE THERAPY
Please read carefully before beginning
Exercise only while the arm or leg is wrapped or while wearing an elastic sleeve or stocking.
Do not wear tight or restricting clothing (eg. Breast straps, heavy breast prostheses, tight underwear, etc.)
Increase length of exercise session slowly over a comfortable period of time. Try to do exercises twice a day for 10-15 minutes.
Perform each exercise in a slow and controlled manner. After muscle contraction, be sure to relax adequately before beginning again. The time spent relaxing should be at least as long as the time spent working the muscle.
Alternate tensing and relaxing muscle groups. Be sure that muscles not involved in the exercise are relaxed. Still, if sitting on a chair, be sure to maintain good posture.
Include breathing exercises in every exercise session. Begin and end each session with them.
Patients with lympedema of the arm may sit on a kitchen chair without leaning back. Many of the exercises, however, may be performed by lying on the floor.
Patients with lymphedema of the leg may perform exercises while lying on the floor, preferably on some kind of cushioned mat or other surface that maintains some firmness.
Patients who have just had an MLD treatment session should rest 20-30 minutes before beginning to exercise.
After the exercise session, it is recommended to rest with the affected limb elevated for 15-20 minutes.
DO NOT PREFORM ANY VIOLENT OR STRENUOUS MOVEMENTS.
DO NOT PREFORM ANY MOVEMENTS THAT CAUSE PAIN.
DO NOT PREFORM ANY MOVEMENTS THAT YOU FIND CAUSE SORENESS OR GIVE YOU A CHARLIE HORSE.
AFTER RADIATION THERAPY YOU MUST DISCUSS THIS EXERCISE PROGRAM WITH YOUR CDP THERAPIST.
EXERCISES & FREQUENCY
I. Abdominal breathing
inhale deeply through nose
exhale through mouth
relax 3x
II. Head Turns/Stretches
turn and angle head in different directions
eg. Turn head and look right, return to normal
position; repeat for left side
eg. Angle head to right, try to touch ear to
shoulder, return to normal position;
repeat for left side 2x (each)
DO NOT ROLL NECK IN CIRCULAR FASHION!
III. Shoulder Exercises
A. Shoulder shrug
-shrug both shoulders and inhale
-lower shoulders slowly and exhale
-relax 3x
B. Shoulder Rotation
-rotate shoulders, alternating left
and right sides
-perform both forwards and backwards
-do the same motion moving both shoulders
at the same time 5x
IV. Hand and Arm Exercises
A. Fist Clenches
-squeeze fist 2 seconds
-relax hand for 2 seconds
-alternate with other hand 5x
B. Wrist Rotations
-make a fist and rotate clockwise
-rotate same fist counter-clockwise
-alternate hands 5x
C. Shoulder Touch
-make a fist and touch it to
opposite shoulder
-return hand to leg
-relax
-alternate hands 5x
D. Apple Picking
-stretch out arm and lean forward
-clench fist
-bring fist to opposite shoulder
-return hand to leg
-relax
-alternate arms 5x
E. Climb to the Sky
-hold arms above head
-grasp rungs of imaginary ladder
-alternate use of both arms .5 minutes
F. Hand/Knee Squeeze
-place hand on opposite knee
-push down with hand and upward with knee
-hold for 2 seconds
-relax for 2 seconds
-alternate sides 5x
G. Breast Stroke
-self explanatory 5x
H. Light Bulb Change
-elevate arm above head
-rotate hand as if screwing in a
light bulb
-alternate sides 5x
I. Finger Dexterity
1. place palms and fingers together
-separate thumbs, return
-separate index fingers, return .5 minutes
2. hold hands out in front of trunk,
palms up
-touch thumb to index finger,
return to open hand
-touch thumb to middle finger,
return to open hand .5 minutes
V. Stick Exercises
A. Hand Walk
-hold stick vertically between legs
with hands
-grasp stick at bottom with one hand
-walk up and down stick by alternating
hands 5x
B. Biceps Curl
-grasp stick with both hands,palms up
-curl stick upwards
-return to original position
-relax 5x
C. Kayak Paddles
-grasp stick with both hands, palms down
-start paddling to either side 5x
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