Note: This page serves as your complete roadmap overview and you may have been redirected here from an individual step page. Individual step pages will go live according to the schedule below. Step 1 is available starting October 2nd, 2025, with new steps releasing every 2-3 weeks.
Complete 8-step breast recovery roadmap from surgery to survivorship. Includes gentle exercises, safety modifications, and progressions for every phase of healing.
Recovering from breast cancer surgery can feel overwhelming without clear guidance on what exercises are safe and when to start them. This free, comprehensive roadmap provides gentle, effective exercises for each phase of recovery, from the first weeks after surgery through long-term survivorship.
My name is Kelly Sturm, and I’m a Doctor of Physical Therapy, Board-Certified Oncology Clinical Specialist, and Certified Lymphedema Therapist. I know how important it is to have clear, safe steps to follow – but how very few are provided this support after cancer treatment.
After 12+ years treating breast cancer, I created this roadmap because recovery guidance shouldn’t be this hard to find. Every exercise and progression in this roadmap is based on evidence-based practice and what I see work in the clinic every day.
What You’ll Get
- 5 detailed exercise phases with step-by-step video demonstrations
- 3 bonus steps for radiation and axillary cording-specific exercises
- Safety modifications for different surgery types and recovery timelines
- Progressive exercise programs that build on each previous phase
- Equipment lists for each phase (most using household items)
Safety with Breast Cancer Exercises
Always get medical clearance before starting any exercise program. These exercises should remain gentle without significant pain. Everyone heals differently – listen to your body and progress at your own pace.
Disclaimer: This content does not replace medical care and is for general education purposes only. Please speak with your doctor or oncology team regarding any medical concerns.
The Complete 8-Step Roadmap
Step 1: Early Exercises After Breast Cancer Surgery: 0-3 Weeks
Available: October 2, 2025
Focus: Gentle movement while healing
The most confusing time in recovery is those first weeks after surgery. You’re healing, maybe still have drains, and wondering what movement is safe.
- Equipment: small ball or hand towel, dowel/PVC pipe, chair and countertop
- Number of exercises: 6 exercises (3 with drains, 3 without drains)
- YouTube Link: START with THESE Exercises After Breast Surgery | Weeks 0-3
What you’ll learn:
- Light arm exercises to maintain circulation
- Modifications for those with surgical drains
- Safe range of motion basics
Step 2: Safe Breast Cancer Exercises After Surgery: 4-8 Weeks
Available: October 16, 2025
Focus: Getting movement back safely
At 4-8 weeks, drains are out but stiffness feels overwhelming. Your shoulder feels frozen and reaching overhead seems impossible.
- Equipment: small ball, dowel/broom handle, exercise mat
- Number of exercises: 6 exercises (4 stretches, 2 strength)
- YouTube Link: Breast Cancer Recovery Exercises | Weeks 4-8 (Step 2)
What you’ll learn:
- Progressive stretches
- Gentle chest and shoulder mobility
- Light strengthening to reactivate muscles
Step 3: 9-12 Weeks After Breast Cancer Surgery Exercise Guide
Available: October 30, 2025
Focus: Rebuilding muscle and posture
By 9-12 weeks, you expect to feel “back to normal” but instead feel weaker and notice your shoulders rounding forward.
- Equipment: a long foam roller or a towel rolled long ways, a set of light weights (most people begin with 1-2 pounds and work up to 5-8 pounds)
- Number of exercises: 6 exercises (3 stretches, 3 strength)
- YouTube Link: Strengthening Exercises After Breast Cancer Surgery | 9–12 Weeks (Step 3)
What you’ll learn:
- Targeted strengthening for weakened muscles
- Postural correction exercises
- Progressive resistance training
Step 4: Breast Cancer Recovery Exercises: 3+ Months Post-Op
Available: November 13, 2025
Focus: Functional strength building
Three months out and you’re tired of being patient. You want to feel strong again and get back to daily activities without thinking twice.
- Equipment: soft foam roller or towels, yoga ball or a handful of pillows, set of light dumbbells
- Number of exercises: 6 exercises (3 stretches, 3 strength)
- YouTube Link: The First Year After Breast Surgery | Functional Exercises (Step 4)
What you’ll learn:
- Exercises for daily activities
- Progressive weight training
- Building confidence in movement
Step 5: Exercise for Breast Cancer Survivors: Ongoing Strength and Mobility Routine
Available: November 25, 2025
Focus: Maintaining strength and mobility
Years after treatment and you still deal with tightness every day. It’s become your “new normal” but you’re tired of accepting it.
- Equipment: yoga ball or stacked pillows, set of light to medium-weight dumbbells
- Number of exercises: 6 exercises (3 stretches, 3 strength)
- YouTube Link: Still Feeling Tight After Breast Cancer? Try These! (Step 5)
What you’ll learn:
- Ongoing exercise routines and wellness strategies
- Addressing chronic tightness and stiffness
- Building habits that last
Step 6: Exercise After Breast Cancer Radiation
Available: December 11, 2025
Focus: Radiation-specific recovery
Nobody prepared you for radiation recovery. Surgery gets talked about, but radiation side effects catch most women off guard.
- Equipment: set of light dumbbells or a small soup can
- Number of exercises: 6 exercises (4 stretches, 2 strength)
- YouTube Link: Feeling Stiff After Radiation? Try These Simple Exercises! (Step 6)
What you’ll learn:
- Gentle exercises for radiation fibrosis
- Improving range of motion after treatment
- Addressing unique radiation side effects
Step 7: Axillary Web Syndrome Exercises (Part 1)
Available: January 13, 2026
Focus: Gentle approaches for cording
That tight rope-like feeling under your arm has a name: axillary cording. Up to 86% of women develop it, but most have never heard of it.
- Equipment: Dycem (optional)
- Number of exercises: 4 gentle exercises and techniques
- YouTube Link: Axillary Cording Exercises After Breast Cancer | Try these FIRST
What you’ll learn:
- Nerve glides to help release axillary cording
- Gentle stretches to ease tight tissue
- Progressive mobility exercises
Step 8: Axillary Cording Exercises (Part 2)
Available: January 27, 2026
Focus: Advanced techniques for stubborn cording
Your cording has been stubborn for months. Basic exercises haven’t helped and you’re wondering if this tight rope feeling is permanent.
- Equipment: Dycem
- Number of exercises: 5 advanced techniques
- YouTube Link: Stubborn Axillary Cording? Advanced Release Exercises After Breast Cancer
What you’ll learn:
- More hands-on approaches for persistent symptoms
- Advanced stretching and mobility work
- Self-treatment techniques
Ready to Start Your Recovery Journey?
Don’t navigate recovery alone. Download the complete Breast Recovery Roadmap and get immediate access to all 8 phases of exercises, safety guidelines, and progression plans.
How to Use This Roadmap
- Start where you are – Jump to your current recovery phase
- Follow safety guidelines – Always get medical clearance first
- Progress gradually – Each phase builds on the previous one
- Listen to your body – Modify exercises as needed
- Be consistent – Regular gentle movement produces better results than sporadic intense sessions
Frequently Asked Questions
When can I start exercising after breast cancer surgery?
Generally 24-48 hours after surgery with doctor clearance, starting with very gentle movements. This varies based on surgery type, whether you had expanders or implants placed, and if you have drains.
Is this safe if I had lymph nodes removed?
Yes, these exercises are specifically designed for breast cancer recovery including those who had lymph node removal. Start gentle and progress slowly to reduce lymphedema risk. It’s best to work with a local lymphedema therapist to learn your personal risk.
What if I’m experiencing cording?
Steps 7 and 8 specifically address axillary cording with gentle and advanced techniques. Up to 86% of women experience some cording after surgery. It’s common but can be addressed.
Can I do these exercises if I had radiation therapy?
Step 6 is specifically designed for radiation recovery, but many exercises in other steps can also be helpful. Only begin when you have medical clearance.
How long should I expect recovery to take?
Recovery varies greatly. Some women see significant improvement in 6-12 weeks, while others may need several months or longer. It’s ok to go at your own pace.
Ready to get started? Download the complete roadmap here and take the first step toward confident recovery.
