After 8 weeks
Goals: Improve posture, functioning, and comfort
Following surgery and while in recovery, the muscles become imbalanced and can contribute to poor posture, discomfort, and nerve pain. These are our favorite corrective exercises that are aimed to restore balance to the body after reconstruction. Assuming that you have good range and continue to do your daily stretches, we suggest you integrate these corrective exercises into your strength training routine.
*Check out our Level 3 YouTube video for a complete resistance training program.
Plank: Practice this to strengthen the entire core to support a strong spine. Holding this position will also stimulate the pec muscles and serve as a great introduction to push ups.
1) Lay on the floor face down with elbows 90 degrees stacked directly beneath the shoulders.
2) Engage the abs and press onto your forearms. Hold for 10 seconds and work up to 1 minute.
Reverse Flys: This is actually an exercise for your rhomboids, the muscles between your shoulder blades. Due to surgical trauma to the chest, our shoulders tend to curl forward following reconstruction. This exercise works to pull the shoulders back and fix scapular winging.
1) Using light dumbbells, spread the feet hip width apart, lean forward at the waist while keeping the chin up, and let the arms hang down from the shoulders
2) While maintaining a straight spine and slight bend in the elbows, raise the arms out to the sides and squeeze the shoulder blades together. Return weights to original position and repeat 10-15 reps, 3 times.