Chest tightness after breast cancer treatment has a starting point.
This progression moves from beginner to advanced, so find where you are comfortable and start there.
Every stretch begins with a 5-10 second hold, adding a deep breath in and relaxing into the stretch as you exhale. Work up to 30 seconds as tolerated.
Mild to moderate tension only.
1. Arms at 45 degrees, supine
Lying on your back, arms resting slightly out from your sides. Just breathe. This is your baseline.
2. Hands behind head, elbows supported
Supine, hands behind your head, elbows falling out to the sides. Place a pillow or folded towel under your elbows to reduce tension.
3. Hands behind head, support removed
Same position, pillow gone. Let gravity pull the elbows gently toward the floor. You should feel a mild stretch across the chest.
4. Hands behind head, trunk rotation added
Still supine, knees bent and feet flat. Let your knees fall away from the side you're stretching. That rotation adds a gentle opening through the chest wall.
5. Sidelying, hand behind head
Roll to your side with the side you're stretching on top. Hand behind the head and rotate the top elbow open and behind you until you feel a mild stretch.
6. Sidelying, straight arm/open book stretch
Same position, arm fully extended for a stronger stretch. Open wide and breathe.
Progress slowly. If something feels sharp or pulls more than a mild stretch, back up one step.
Save this to follow later for your next progression.
and
Share with someone who has tightness and may need support on where to start or progress to.
*Please speak with your doctor or CLT regarding any medical concerns, as this is not personalized treatment, but rather general education.
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