My posture has suffered terribly after 3 surgeries - tips ?

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BustersMom
BustersMom Member Posts: 495
edited June 2014 in Working on Your Fitness

I guess I've spend a lot of time hunched forward during recovery from my BMX & recons - and now I've really got to force myself to stand or sit up straight.  And it's uncomfortable! 

Anyone else noticed this - and are the exercises or other things I can do to help my posture ?

I'm not a big workout person but I'm definitely willing to try & improve that.  I've started walking more & doing some reps w/3 lb weights for my arms (boy are those puppies weak, lol!)

Thanks for your help :)  Julie

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  • kayakgirl
    kayakgirl Member Posts: 172
    edited June 2009

    Hi BusterMom,

    I have been taking a Pilate's class at a local Gilda's Club  and it has helped me immensely with my posture, balance, core strength and just lifting my arms over my head. I had big surgery and developed peripheral neuropathy with my chemo tx. Yoga also helps with posture and stretching. I would look for a gentle yoga or Pilate's class either at a hospital's wellness center or a Gilda's Club or Wellness Community Club ( both have clubs scattered across the US that provides free services for cancer patients). The Gilda's club website is www.gildasclub.org

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  • Jorf
    Jorf Member Posts: 498
    edited June 2009

    My PT told me that, with implants, the pec minor has to pretty much take the place of the pec major and that part of what the pec minor does is pull the shoulder down and in. Don't know if you had implants or if that's an issue in other cases....

    I've found that the only way to work on posture is to be conscious about it. I learned good posture when I was in Brazil and all of the women had good posture. I felt like such a shlump (and I wasn't Really Bad...) and I just imitated.... Helps also to grab your hands behind your back and pull down so that the tips of your shoulder blades come down and together. Picture them touching. Also, grab some hair (?) right at the crown of your head and pull up from there - let your neck lengthen. That will line up your ears with your shoulders.

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  • libby
    libby Member Posts: 165
    edited June 2009

    I have been helped a lot by a physical therapist who does soft tissue work, as well as teaching stretches.  I don't have implants yet, so it is easier for her to do the work, but if you find someone experienced, I'm sure they could work around the reconstruction.  You might ask your surgeon's office for a recommendation.  I got the name of my therapist from the American Cancer Society patient liaison at the hospital.

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  • smithlme
    smithlme Member Posts: 1,322
    edited June 2009

    I don't have implants but I do take Yoga. The gentle stretching and working on the core has strengthened my body and helped a lot with my posture. Look for a beginning or gentle Yoga class with a teacher who will take your recent surgeries and help you adapt the stretches to your unique needs...

    Linda

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  • hollyann
    hollyann Member Posts: 2,992
    edited June 2009

    My next door neighor taught me a neat trick to help my posture....When I had my bilat and TRAM recons I was so tight in my chest it actually had a burning sensation when I tried to stand straight.....My neighbor told me to visualize standing straight and to pull my shoulders up and back while raising my chin up and my head slightly back.......Also once I could get my arms over my head I would raise them over my head and tilt my head back......I actually ended up with better posture than before my surgery.....It took quite a long time but well worth the effort.....Also later when I developed cording my PT helped with the stretching too...She gave me special bands to pull in different directions to help with my stretching and posture.......Where you have had so many surgeries to your chest wall it may take you a littel longer than most because you have probably developed more scar tissue there.....I had to "break" the scar tissue in my chest and also "break" or "pop" the cords in my arm (I had over a dozen cords in my left arm and down my left side so it took over 6 weeks to correct)  ...I now have developed rotator cuff syndrome......It never ends, does it?.......Good luck to you, Julie.......Hope you find the relief you need.......

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  • London-Virginia
    London-Virginia Member Posts: 851
    edited June 2009

    Thank you all for helpful info here.

    Two small ideas - when walking along the street, always try to imagine elastic going straight through the top of you head into the sky - you will walk more upright
    (but try to relax shoulders too).  This is basic Alexander technique stuff .

    Sitting on (an inflatable) balance ball would be good.  Though chiefly for core strength, nevertheless it still improves posture.

    best wishes to everyone -

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  • BustersMom
    BustersMom Member Posts: 495
    edited June 2009

    Thank you so much, everyone!!  You guys have so many great suggestions, and so much information here as well.  

    Hope you are all having a nice weekend...  Juliet (BustersMom)

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