Just right for your first workout.
While it is essential to talk with your medical team about when to begin your workout regimen, I’ve carefully designed The Warrior’s Guide Back to Movement with your well-being in mind. Having experienced the journey of a double mastectomy, I’ve created these workouts to provide gentle relief from tightness and discomfort following treatment or surgery.
This evidence-based movement guide embraces techniques to nurture the strength and vitality of your upper body and core muscles. Every part of your body will be engaged in a gentle and mindful manner.
At your own pace.
This guide features workouts ranging from 20 to 60 minutes, offering you the flexibility to choose based on your current energy level. You gain complete access to these videos for as long as needed with a single payment. You can either download or stream them at your convenience, whenever it suits you best.
By utilizing a fit-ball and incorporating a light set of weights, you will develop a movement practice that allows for intelligent, safe, and intuitive progress as you navigate your breast cancer journey. This structured set of classes is based on progressive repetition, enhancing mobility and endurance capacity. Join me as I share my own healing progression following a double mastectomy.
Is now the right time to work out?
It’s a good idea to have a conversation with your team of medical professionals. The timing for safely commencing exercise hinges on the removal of drains and stitches by your surgeon. Typically, it is best to wait for eight weeks or even longer before embarking on exercises aimed at enhancing arm strength. This is especially true if an extensive number of lymph nodes were removed during mastectomy.
It’s equally important to complete any prescribed Physical Therapy before starting a new fitness regimen. Upon receiving clearance from your medical team, you can gradually ease into movement without restrictions.
What if I experience swelling?
If you notice any unusual changes in your arm, hand, trunk, breast, or shoulder, such as extreme pain or swelling, stop these exercises and consult your doctor or lymphedema specialist. You can always come back to these workouts when you’re ready.
What if I feel pain?
If you’re going to do strength exercises after surgery, it’s best to work with a certified trainer, like a physical therapist and myself, who has experience designing exercise plans for people who’ve been diagnosed with breast cancer. A little stretching is good, but pain is not.
Ready to Get Started?
Let’s journey back to movement.
Many women who are recovering from a mastectomy have slow recuperation periods and continuing tightness across their upper body. This can lead to poor posture and ongoing imbalance.
It seems that once you’ve taken this big step to fight cancer, reconstructive surgery isn’t the only rebuilding needed. Indeed, it feels that the way that you relate to your breasts, shoulders, ribcage, and side body needs to be rebuilt.
That’s why I created The Warriors Guide to Movement – to help you gain confidence through gentle, evidence-based movement.
Making this movement guide changed my recovery process for the better. I know it can help you, too.