Upper body strength?
I have been surfing the threads related to exercise and feel like, for the most part, folks stay well and clear of upper body exercises. What do you do to tone and strengthen your upper body? Anything? Am I relegated to walking and running for the rest of my life?
Comments
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You can do upper body toning. Start slowly with no or very light weights, work your way up slowly and consistantly, vary your exercises so that you don't overwork the muscles etc. If you want to do heavy weight lifting, then you might want to work with a trainer (or PT) who is familiar with the right way to go about doing so. Check out the 'Lets Post Our Daily Exercise' thread if you want to get ideas from a great group of fellower exercisers!
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I lift 10 lb free weights 5 days a week. Lighter ones just don't do it.
I resumed this about the same time I started chemo. All is well. If I hadn't been doing this prior to diagnosis, I would have worked with the professionals though.
Good luck. - Claire
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For a couple of years, I've used a full 32 oz. water bottle as a weight when I walk -- doing all sorts of lifts with it. And while it actually has worked to tone my upper arms pretty well, it just wasn't enough. But I was afraid to move up to carrying anything heavier.
Then, last week, I started working with a trainer at a new gym we just joined, and so far I'm really happy with what he has me doing -- moves that stretch my recon area just perfectly -- without causing a truncal LE flare, which happened to me in the past when I tried to follow a friend's routine. I don't know if I can justify a trainer on an ongoing basis (I only booked him 2x/wk for the month of January), but so far I think it was the best thing I could have done! Deanna
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I do upper body weights like biceps, triceps, and shoulder and back exercises but haven't done bench press or chest exercises..I also do the arms on the eliptical
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I swim & do various upper body exercises at the gym. I sometimes use a rowing machine. I want to be able to kayak if the oppoutunity arises & a friend is trying to talk me into stand up paddling. I mix it up because I get bored easily. The swimming really helps keep things loose. I think I remember you from another thread. Didn't you also have a BMX. I don't have a trainer & no one with any experience to guide me. I only run 3-4x week, too much wear & tear. My BMX was 9months ago & my BS thinks I'm doing great but I'm only about 90% back.
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Cora....I spent a lot of time at the "95% back" stage. I found it took about one year from active treatment to get my game back on. Hang in there.
I had a lumpectomy, so didn't have your upper body challenges.....just maintaining, which I did.
But still took a year for full energy. Now I am fitter than ever. - Claire
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Hi,
I have started weight training again and I am loving it!
It's taking me more than a year, but I am here : )
I did chest and shoulder exercises 2 days ago and my right shoulder (nodes removed form right side) is quite painful.
I try to keep my range of movement 'tight' so as not to pull the scar too much.I have had pain in my chest for 2 days and was worrying about a recurrence and whilst typing this I am guessing it could be related to the training session on Monday.
I'll keep an 'eye' on it and see the GP in 2 days if the pain doesnt relent.
My advice - listen to your body and get back into upper body training s l o w l y
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Getting my upper body strength back is a huge problem for me. Given surgery, chemo and Femara (with s/e of fatigue, joint pain & swelling and "menopause on steroids") I'm not sure I will. Plus I developed trunkal LE early on, posibly due to a clueless PT having me do strenuous push-ups without compressive garments.
Here is the NLN Position Paper on Exercise: http://www.lymphnet.org/pdfDocs/nlnexercise.pdf
I took a copy of that position paper, and the Schmitz study on weight-lifting & LE risk, to a good physical therapist and asked him to do a home exercise program for me. So for several weeks we worked on upper body and core conditioning and strength-training, I wore compression garments, and gradually improved. Now I rarely wear the compression garments because I have the Femara hot flashes from hell.
I'd generally recommend a PT over a personal trainer, since they're used to designing home exercise programs and have more education.
Gradual increase is important, and be cautious on resistance exercise. The LE topic board has some very knowledgeable posters.
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Thank you all. I am comitted to finding a solution that works for me.
I had BMX without reconstruction just about 6 months ago, Coraleliz.
I have read the suggested Lymph Edema article and am doing my best to be patient with myself.
I think that when I started swelling this week, I started rebelliing and getting angry. I don't get angry at having been diagnosed with breast cancer, I figure it is what is, to get angry is to apply emotion to something I cannot change. But exercise is a physical thing that I can do, that doesn't need to be done to me, it is active rather than passive and a far cry from this last year of treatment where I submitted myself to what needed to get done. It seems like lymphedema and exercise after bc treatment is not researched and is an largelyunknown. The resources are vague and dissatisfying.
And emotionally, because I chose not to reconstruct and am not interested in fitting the societal norm, or wearing prosthetics (I would do this to make other people more comfortable, not for my own comfort or satisfaction), I want cut arms and a six pack belly. I want to be amazingly fit.
I have been doing cardio exercise everyday for a half hour, and I am enjoying it. I do think it would be good to find a Physical Therapist who could help me create a home fitness plan. That feels important to me (the home part).
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I did only lower body exercise for 5 months after diagnosis. Then I started to add dance arm movements and PT-recommended exercises for the next 7 months. I also had lymph drainage and scar massage during this time to prevent lymphedema. I learned how to massage myself and it has come in very handy. A year after dx I hired a personal trainer who started me out with elastic bands and own weight exercises. He quickly realized I had zero upper body strength so it was a very gradual progression. Eventually I could do free weights and with some help from him some machines. These days I can do all the machines at the gym without someone helping me lift the bare minimum weight. Slow but steady will get you to your goal.
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Meelyt-If I had access to a personal trainer/therapist with additional training, I would have gone that route. Even if I had to pay. From what I've read, I did somethings right but not all. I know the physical therapists in town(I'm a RN) & I know the trainers form the gym. Let's just say, I'm on my own. They are all nice people BTW
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A good option for upper body might be TRX. If you don't know what it is, go here:
www.trxtraining.comIt uses your own body weigh to train the entire body, and you adjust the difficulty by changing your position in relation to the overhead anchor of the straps.
I'm back to doing it 3.5 weeks after partial mastectomy (and 2 nodes removed) and doing fine. I saw a lymphedema specialist and he gave me clearance to go back to my normal activity, but I'm definitely taking it a little easier and haven't picked up a weight yet. I normally curl 15/20 pound dumbells and bench press 85 pounds, so I don't think that's a good idea just yet!!
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One additional note...
If you're using "machines" for upper body, please think about the fact that the range of motion is dictated by the machine. If you're just getting back into lifting, free weights might be safer and easier to regress or progress your exercises. Just a thought.
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I just underwent BMX, have tissue expanders, and am awaiting DIEP reconstruction after radiation and possibly chemo (still waiting for report), I lifted moderately heavy weights for a 53 year old Mom and did so up to two days before my BMX. I want to return to lifting. My pec muscles were extremely strong and looked great. Now I am concerned about reconstruction, not to mention lympheda (four nodes removed) if I return to weight lifting. The available information seems mixed. I did look at the PALs website, but am searching for more information. Are there any DIEP survivors who do heavy weight lifting? Am I just dreaming? Will my activities be more limited if I choose reconstruction or am I already limited because of the BMX and node removal?
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I had SGAP a few years ago, implants before that, and never had problems with LE related to exercise. I think I am blessed with healthy, normal lymph pathways, and the ability for my body to make collateral circualtion as needed.
Once I got into Pilates, I pretty much stopped weight lifting. But I rock climb, and that's an amazing upper body work out.
I think the research is beginning to show that people who have congenitally compromised lymph systems are prone to LE. That would be like your normal is a 2 lane highway, and mine is a 4 lane. Closing one lane by surgery still allows decent flow of traffic, for me. Closing one of your lanes causes bottle-necking abd back-ups. But how are we to know such things??
To me, if you're body is used to exercising, then post-op start with PT and an exercise rehab type place to get you back into things slowly. Have a LE therapist measure you before hand, and be vigilant for any changes. Just be smart about what you do and how you do it. (People who ended up with LE may disagree. That's fine.)
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i power houseclean, throwing in pushups against the counters. seriously.. five at a time. still in shape after all these years. (not a powerhouse tho).
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AnneW-I haven't done much climbing since my son was born 14yrs ago. I always thought I'd get back to it but with BC....... I had bilat BC with BMX,Bilat SNB. When you climb, do you take any precautions LE-wise or chose not to worry about it?
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I started out doing yoga at the fitness center at the medical center. They have free classes for cancer patients and survivors. It helped. I have now started at gym with trainer. At first I could not raise 2lbs over by head. Now I am up to 10lb. I agree free weights are better...start with the water bottle or what feels ok. Work up to more. I would suggest a trainer...they can target movements for you and watch to make sure how you are doing.
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I absolutely second Lovegolf's trainer recommendation! I know it can be expensive, but after just a couple of weeks of working with one, I can honestly say it was the best investment I could have made in getting my strength back! I'm really impressed with how he's been able to zero in on what I need and has created noticeable improvement in just a couple of weeks -- and without any LE issues. In fact, my side (I have truncal LE) feels better than it did before I started, and I've also noticed increased stamina when I walk. I enjoy doing the individual routine he's created for me, which is a lot of free weights, ball, bands, and just 3 or 4 weight machines in the mix. I'd only committed to this for the month of January, but now I'm seriously thinking about doing more. Deanna
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MellyT I am working slowly back into upper body exercises, 10 weeks post BMX. I started with simple PT recommended stretches, and worked up to a modified pilates routine that includes upper body work. What I have done so far has greatly increased range of motion and I'm back to about 80% arm strength, compared to pre-surgery. It's complicated to work with LE issues, and if you are experiencing lymphedema symptoms it's important to get professional advice about it right away, from a lymphedema specialist.
The Norton or Lebed exercises for lymphedema are helpful too, more information is available on the lymphedema threads.
The following threads might be useful:
"GRRRRR - I hate lymphedema" Binney and Kira are wonderfully supportive
"Let's Post Our Daily Exercise" as ruthbru mentioned above.
Good luck, and hope this helps.
Joy
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Archery. Super fun too.
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coraleliz, I just don't worry about LE and climbing. I've had bilaterals with recons, too. When outside, I'm vigilant about taking care of scrapes and scratches. Indoors, it's not a problem.
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