Lymphedema is a condition where the arm or leg swells due to a blockage in the lymphatic system. It often happens to people who have undergone surgery or radiation therapy, especially breast cancer patients. While lymphedema can be managed, prevention is always better. One of the best ways to help prevent lymphedema is through gentle and regular arm exercises.
If you or your loved one is at risk, don’t worry. You are not alone. Many people in India and across the world deal with this condition with strength and courage. With a little care and patience, you can stay active and healthy. Here are some simple types of arm exercises that can help reduce the risk of lymphedema.
1. Deep Breathing
It may sound very basic, but deep breathing helps your lymph fluid move better. It creates gentle pressure in your chest that encourages the lymph to drain properly.
How to do it:
a. Sit or lie down comfortably.
b. Place your hands on your stomach.
c. Inhale slowly through your nose.
d. Hold for 2-3 seconds.
e. Exhale slowly through your mouth.
f. Repeat 5–10 times.
g. Try to do this every morning or evening. It’s relaxing too!
2. Shoulder Shrugs and Rolls
These help improve shoulder movement and reduce stiffness, especially after surgery.
Shoulder Shrugs:
a. Sit or stand straight.
b. Raise both shoulders up to your ears.
c. Hold for 2 seconds.
d. Relax your shoulders.
e. Repeat 10 times.
Shoulder Rolls:
a. Roll your shoulders slowly forward 10 times.
b. Then roll them backward 10 times.
3. Arm Lifts
This helps lymph fluid move back toward the chest.
How to do it:
a. Sit comfortably.
b. Raise both arms slowly above your head (or as high as you can).
c. Hold for 2–3 seconds.
d. Slowly lower them back.
e. Repeat 10 times.
f. If you find it difficult, lift one arm at a time. Always move gently.
4. Elbow Bends
A great way to keep your arms active without stress.
How to do it:
a. Keep your arm straight in front of you.
b. Bend the elbow so your hand touches your shoulder.
c. Straighten it again.
d. Do this 10 times for each arm.
5. Wrist Circles
Small but very effective for keeping your arm’s circulation smooth.
How to do it:
a. Stretch your arm out in front of you.
b. Make circles with your wrist—first clockwise, then anti-clockwise.
c. Do this for both arms, 10 times each.
6. Wall Climbing (Finger Walking)
A gentle way to stretch and strengthen the arms.
How to do it:
a. Stand in front of a wall.
b. Use your fingers to "walk" your hand up the wall slowly.
c. Go as high as comfortable.
d. Then "walk" it back down.
e. Do this for both arms 5–10 times.
f. Always do exercises slowly and gently.
g. Never push yourself to pain.
h. If you feel discomfort, stop and rest.
i. Wear loose clothes.
A Few Gentle Reminders:
If your doctor or physiotherapist has given special instructions, always follow them.
Dr. Pragati Singhal
