Your Top Surgery exercise guide
1 Month Post-op
For Mastectomy Patients
1 month after a mastectomy, gentle exercises may be introduced only with medical or physiotherapy clearance. The focus is on restoring shoulder mobility, lightly activating the chest muscles, and improving shoulder stability. Movements should be slow, controlled, pain-free, and performed without holding your breath.
This guide will show some exercises you can try and how to perform them safely.
Wall push-ups
Purpose: gentle activation of the chest, shoulders, and scapular stabilizers.
How to perform
Stand facing a wall.
Place your hands on the wall at chest
or shoulder height.
Step your feet back about two feet.
Slowly bend your elbows
and bring your chest toward the wall.
Keep your body in a straight line
(avoid arching the lower back).
Place your hands on the wall at chest
or shoulder height.
Tip for post-surgery
- Keep the movement small and comfortable.
- Stop if you feel tension around the surgical area.
Chest Isometric Press
(Palm Against Palm)
Purpose: activate the chest muscles without moving the shoulder joint.
How to perform
Sit or stand upright.
Place your palms together in front
of your chest.
Press your hands against each other.
Slowly bend your elbows
and bring your chest toward the wall.
Keep your body in a straight line
(avoid arching the lower back).
Tip for post-surgery
- Use moderate pressure, not maximum force.
Hand Plank with Unilateral Support
Purpose: Improving shoulder stability and core strength.
How to perform
Stand facing a wall.
Place your hands on the wall
at shoulder level.
Step two feet away and lightly
engage your core muscles.
Lift one hand off the wall for 2-3 seconds.
Place it back down and repeat
with the other hand.
Place your leg forward and push against
the wall to return to your starting position.
Tip for post-surgery
- Keep your back straight.
- Stop if you feel tension around the surgical area.
Lateral Arm Raise
Purpose: restore shoulder mobility and activate the deltoid muscles.
How to perform
Stand with arms resting by your sides and palms facing inward.
Slowly raise your arms out to the sides.
Lift them to about shoulder height.
Lower them slowly back to the starting position.
Tip for post-surgery
- Keep your shoulders relaxed and away from your ears.
Diagonal Arm Raise
Purpose: improve functional shoulder movement in diagonal patterns.
How to perform
Stand with arms resting by your sides and palms facing inward.
Slowly raise your arms out to the sides.
Lift them to about shoulder height.
Lower them slowly back to the starting position.
Tip for post-surgery
- Perform the movement in a smooth, controlled manner.