Exercise library: illustrated and on video

The short version

Illustrated strength and shoulder exercises you can do at home, with simple instructions.
They’re the exercises used in our strength plan before treatment and 12-week plan after treatment.
Download the printable version to keep by you. Three A4 pages.

Move slowly and with control, breathe normally, and don’t push into pain. Check with your team first, especially after surgery, or if you have lymphoedema or bone problems.

Strength exercises

Sit-to-stand: stand up from the chair, then sit down slowly.

Sit-to-stand: sit near the front of a sturdy chair, feet flat. Stand up without using your hands if you can, then sit down slowly. Start with 8 to 10.

Wall press-up: bend your elbows to bring your chest to the wall, then push back.

Wall press-up: stand facing a wall with your hands on it at shoulder height. Bend your elbows to bring your chest towards the wall, then push back. Start with 8 to 10.

Step-ups: holding the banister, step up onto the bottom stair, then step down.

Step-ups: holding the banister, step up onto the bottom stair with one foot, bring the other up, then step down. Swap the leading leg. Start with 8 each side.

Calf raises: holding a worktop, rise up onto your toes, then lower slowly.

Calf raises: holding a worktop for balance, rise up onto your toes, then lower slowly. Start with 10.

Bridge: lying on your back with knees bent, lift your hips, hold, then lower.

Bridge: lie on your back with your knees bent. Lift your hips off the floor or bed, hold for a moment, then lower. Start with 8 to 10.

Arm curls: holding a tin or bottle in each hand, bend your elbows to lift them, then lower.

Arm curls: holding a tin or water bottle in each hand, bend your elbows to lift them towards your shoulders, then lower slowly. Start with 10.

Band row: pull the band towards you, squeezing your shoulder blades together.

Band row: with a resistance band fixed in front of you at chest height, pull your elbows back, squeezing your shoulder blades together, then return slowly. Start with 10.

Shoulder exercises

These are based on Breast Cancer Now’s exercises after surgery.¹ Follow your team’s advice on when to start each one. See the full set in arm and shoulder exercises after breast surgery.

Arms forwards: with elbows bent, lift your arms forwards to shoulder height, then lower. Repeat 5 to 10 times.

Elbows back: hands behind your head, move your elbows back and out.

Elbows back: clasp your hands behind your head and gently move your elbows back and out, then forwards. Repeat 5 to 10 times.

Wall climbing: walk your fingers up the wall as far as is comfortable.

Wall climbing: facing a wall, walk your fingers up it as far as is comfortable, hold, then walk them down. Repeat 5 to 10 times.

How much?

Aim for strength exercises 2 or 3 times a week, building up to 2 sets of 8 to 15 repetitions.² Make them harder gradually when they feel easy. See strength training after breast cancer.

Everyone’s treatment is different, so talk to your cancer team about what is right for you.

References

Breast Cancer Now. Exercises after breast cancer surgery (BCC6). breastcancernow.org/media-assets/yjajew1j/bcc6-exercises-after-breast-cancer-surgery-web.pdf
Campbell KL, Winters-Stone KM, Wiskemann J, et al. Exercise guidelines for cancer survivors: consensus statement from international multidisciplinary roundtable. Medicine & Science in Sports & Exercise. 2019;51(11):2375–2390. doi.org/10.1249/MSS.0000000000002116