5 Stretches after Breast Cancer Surgery or Radiation

In this post, you will learn 5 of the best stretches to relieve pain, chest tightness, and improve shoulder motion after breast cancer surgery or radiation from an oncology and cancer physical therapist. You can find more techniques, tools, and exercises in my Breast Cancer Rehab Program.

Breast cancer surgery, such as mastectomy, lumpectomy, or breast reconstruction, can leave you with tightness in the chest, pain, and shoulder issues. Radiation therapy can also cause tightness and pain and may develop over a year after radiation has finished. As an oncology physical therapist, I give a few stretches to almost all of my patients and clients, and I will share them with you!

The main muscles affected by breast cancer treatment are the pectoralis major, pectoralis minor, and latissimus dorsi. These muscles may be partly or entirely removed during surgery or reconstruction for some individuals. They are directly affected by radiation, which can cause radiation fibrosis or thickening and scarring. Along with treatment effects, these muscles tend to tighten with poor posture or guarding and protection positions (think rounding shoulders and head forward while on the computer or cell phone).

So the following stretches directly focus on gently stretching these muscles.

Chest Stretch with Bent Elbows – Breast Cancer Chest and Pectoralis Stretch

Kelly Sturm, a physical therapist, lies on her back on a yoga mat with knees bent, performing a gentle chest stretch exercise. This movement can complement routines such as the breast cancer chest stretch for overall core and chest wellness. — Butterfly Chest Stretch

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This exercise stretches the pectoralis muscles and gently improves chest tightness and pain after breast cancer surgery.

What you’ll Need: Floor space or a bed.

While laying on your back, bend your knees up for low back support. Place your hands behind your head and point your elbows directly towards the ceiling.

Slowly let your elbows fall open to the sides, but stop when you feel a mild stretch. You should be able to tolerate this position without significant pain. If there is pain, bring your elbows together slightly.

Take a deep breath, allowing your rib cage and chest to expand in this position. As you let your breath go, allow yourself to relax a little bit further into the stretch. Hold this position for 5-10 more seconds.

Then, return to the starting position with your elbows pointing towards the ceiling. Repeat this movement 3-5 times.

Shoulder Raise with a Wand – Breast Cancer Shoulder and Latissimus Stretch

Kelly Sturm, a physical therapist, lies on a blue yoga mat with knees bent, raising a dowel over her head with both arms for shoulder stretch, while wearing a grey shirt and black leggings on a wooden floor—helpful for breast cancer recovery. — Shoulder Flexion Stretch with Dowel

This exercise will help improve shoulder motion to reach above your head to wash your hair, get dressed, or reach into the cupboards after breast cancer surgery or radiation therapy.

What you’ll Need: a Dowel (a broomstick, PVC pipe, golf club, or cane work great!)

While laying on your back, bend your knees up for low back support. Start with the dowel down by your hips. Hold onto the dowel or wand with your palms facing down and hands shoulder-width apart.

Slowly raise the dowel or wand up over your head, but only until you feel a mild stretch. You should be able to tolerate this position without significant pain. If there is pain, lower the dowel or wand down 1-2 inches or until the pain is gone.

Then, return to the starting position with the dowel down by your hips. Repeat this movement 5-10 times.

Table Slides – Breast Cancer Shoulder and Latissimus Stretch

Kelly Sturm, a physical therapist, Wearing a gray shirt wipes a countertop with a cloth in a well-lit room, her careful movements resembling a breast cancer table stretch, reaching across the table to stretch her shoulder — Table Slide Stretch

This exercise will help improve shoulder motion after breast cancer surgery or radiation to reach above your head to wash your hair, get dressed, or reach into the cupboards. This stretch is an excellent option for those who have difficulty laying down on the floor.

You’ll need a table or countertop and a chair to sit. Optional: a hand towel

Sit in a chair, facing a table, with your hand resting flat on the surface or a towel. Hint: the further away you sit from the table, the more of a stretch you will be able to get!

Slowly lean your body forward to slide your hand or towel across the table. Go until you feel a mild stretch but no pain. In this position, take a deep breath, and as you let your breath go, allow yourself to relax a little bit further into the stretch. Hold this position for 5-10 more seconds.

Return to the starting position by sitting back upright. Repeat 3-5 times or as needed.

Sidelying Chest Stretch with Rotation – Breast Cancer Chest and Pectoralis Stretch

Kelly Sturm, a physical therapist, lies on her side on a blue yoga mat, knees bent, performing a gentle breast cancer sidelying rotation stretch as she rotates her upper arm open, one arm supporting her head and the other resting on the floor. — Sidelying Pec Stretch

This exercise stretches the pectoralis and chest muscles and progresses from #1 after breast cancer surgery or a mastectomy. This stretch is an excellent option to maintain shoulder motion and posture during and after radiation therapy.

What you’ll Need: Floor space or a bed.

Lay on your opposite side (for example, if you want to stretch your right chest, then lay on your left side). Slightly bend your knees with your legs stacked on top of each other. Place your top arm’s hand behind your head and point your top elbow in front of you, towards the side of the room. The bottom arm can go wherever it is comfortable.

Slowly rotate the top arm open like you will point your elbow to the wall behind you. Your head and upper body can follow, but keep your legs in the same spot. Think about trying to open up and point the top elbow to the wall behind you. Stop when you feel a mild stretch, and make sure to scale back if there is any pain.

Then, rotate back and return to the starting position with your elbow pointing back in front of you. Repeat this movement 3-5 times.

Chest Stretch with a Foam Roller – Breast Cancer Chest and Posture Stretch

Kelly Sturm, a physical therapist, lies on her back on a yoga mat with knees bent and arms at her sides, a blue foam roller is under her, along her spine—a calming stretch often used in breast cancer recovery—amidst a bright, empty room with wooden floors. — Foam Roller Chest Stretch

This exercise stretches the pectoralis and chest muscles and is a more advanced way to improve chest tightness and posture after breast cancer surgery and maintain motion after radiation therapy.

What you’ll Need:

Floor space.
A long foam roller (I love this soft foam roller, it’s the only one I use).
A long rolled towel.

Sit on the end of the foam roller *link* and carefully lay back on it so it’s vertical along your spine. Your head likely will be supported on the end. Keep your knees bent and semi-wide up for low back support and balance. Straighten out your arms by your sides with your palms facing up towards the ceiling. Allow your arms to relax down towards the floor.

Your chest should open up, and your shoulders fall out to the sides. Take a breath here and relax further into the stretch.

Slowly raise your arms towards your shoulder or head height for more stretch, but keep them relaxed open towards the floor. Continue to raise until you feel a mild stretch.

Repeat this movement 2-3 times.

BONUS!

For 3 additional stretches or more of a visual of the above stretches, follow along to the full video:

If you’re looking for a handout to have nearby, click here to obtain the FREE printable with three stretches, including 1 NEW stretch and three additional strength exercises for after breast cancer surgery or radiation.