Gymnastics
Exercises with bodyweight, free weights and resistance bands simultaneously load a larger part of the body in a shorter time, making them suitable and preferred when the exerciser does not have a lot of time to train. The loading of more than one muscle group during the execution of a given movement prevents taking on a greater load on the joints, tendons and ligaments. When performing these exercises, stabilizing and auxiliary muscles are also involved, such as the abdominal muscles, some of the thigh muscles, long back muscles and others, which improves balance, coordination and even helps correct posture. Strength training is crucial for rebuilding muscle mass and strength, which can be affected by cancer treatments. Incorporating different exercises ensures all major muscle groups are engaged, promoting overall body strength and balance. You can choose to do them at the gym or at home.
Benefits of exercises with bodyweight, free weights and resistance bands
- Improves cardiovascular health
- Enhances muscle strength and flexibility
- Reduces fatigue and boosts energy levels
- Improves mood and reduces anxiety
- Aids in weight management
Necessary Equipment
- Comfortable clothing
- Supportive sports bra
- Pilates or yoga mat
- Light dumbbells (up to 3 kilograms maximum)
- Resistance bands (Light to medium resistance bands
- Bottle of water
Recommendations
Do
- Consult with Professionals before starting. Always consult with a healthcare provider or a certified instructor experienced in working with breast cancer survivors before starting any new exercise program
- Start with low-intensity exercises
- Gentle range-of-motion exercises
- Core strengthening exercises
- Posture-enhancing exercises
- Light resistance band exercises
- Stretching exercises
- Focus on breathing and posture
- Mindfulness practices
- Gradually increase intensity
- Listen to Your Body. Pay close attention to how your body responds to different exercises and modify or stop any exercise that causes discomfort or pain.
- Regular Assessments. Regularly assess your strength, flexibility, and overall well-being to adjust your exercise regimen accordingly
Raise your arm to the ear holding or not weights and then begin to bend it and straighten at elbow
Lift the dumbbells from the ground with your healthy side hand, start the movement from straight angle in your elbow and bend and straighten
You can perform some of the upper body exercises lying down as well
Exercises with Small Pilates Ball are great for improving lymphatic drainage
Use a Stability Ball when doing upper extremity stretching and/or relaxation exercises to avoid arms hanging down and accumulation of lymph fluid
Keep your wrist steady when lifting weights
Hold elastic band in hand instead of wrapping it around your palm (this will limit the lymph flow).
Do not do
- High-impact or high-intensity exercises
- Exercises with heavy weights (over 3 kg.)
- Extensive upper body strength exercises
- Deep twisting movements
- Long-duration planking
- Exercises with a high risk of falling
- Do not wrap the resistance band around your wrists, as this will lead to poor lymph circulation and its accumulation in the tightening area. Hold it with your palms.
While relaxing, avoid dangling your arms to avoid accumulation of lymph downwards
Do not do any form of support with your arms on the ground to avoid the accumulation of lymph in the upper limbs
Donot wrap the elastic band around your palm, this will limit the lymph flow
Avoid overextending your wrist while lifting the barbell to avoid discomfort during and after the exercise
Designing Bodyweight Exercises, Free Weights, and Elastic Bands Programs
- Frequency: 2 to 3 times per week
- Structure: A balanced routine should include exercises targeting
- Upper Body: Push-ups (wall, modified, or standard), dumbbell or resistance band rows, shoulder presses
- Core/Abs: Short-duration planks (front and side), leg raises, and Russian twists. If you have a diagnosis of lymphedema, modify these exercises so that you do not rest your body weight on your arms
- Back: Supermans, bridges, and resistance band pulls
- Lower Body: Squats, lunges, glute bridges, and calf raises
