Breast Cancer Protocol
Lighthouse Performance SYstems
Functional FitnessThe Breast Cancer Exercise Protocol is 4 weeks & 2 days of resistance training per week. We also encourage developing a consistent, daily routine of physical activity via 10-minute walks.
The goal of this program is to slowly and progressively restore range of motion, particularly overhead. Additional goals would be to improve foundational strength, reduce the risk of compensation patterns due from poor, but common posture. Lastly, we understand the risk of lymphedema - included in this program is a lymphatic drainage routine for both the upper and lower body if lymph nodes have been removed. This will help reduce the risk tremendously.
We believe it is instrumental to restore normal actions of daily living with efficiency as well as improve mood. We want to take out the guess work and help you develop a routine of physical activity to feel as best as you possibly can while going through life's most ultimate battle.
Within this program, you can expect to achieve these goals by practicing basic functional patterns, mobility & stability training as well as positional breathing patterns.
Whether you are aiming to build strength going into surgery, mitigate side effects of treatments, or aiming to heal and restore motion post surgery - the mission is the same. To safely empower you with confidence to live a fulfilled life, against all odds and to SHINE YOUR LIGHT!
Disclaimer: In order to begin using this program, you must receive clearance from your oncologist, surgeon & primary care physician.
Prep
A
Upper Body Lymphatic Drainage Protocol
If you have had lymph nodes removed in the upper body, you will begin your session with the exercises listed bellow. Remember to STAY HYDRATED, exercise in a temperature controlled COOL environment and to progress slowly within your means. Exercises listed Below: Scapula CARs Shoulder Shrugs Palm Presses Scapular Retraction & Protraction Lateral Neck Flexion & Forward Flexion Tall Kneeling (w/ Arms in Shoulder Flexion) - Wrist CARs, Deviation & Palm Squeezes
Prep
B
Lower Body Lymphatic Drainage Protocol
If you have had lymph nodes removed in the LOWER body, you will begin your session with the exercises listed bellow. Remember to STAY HYDRATED, exercise in a temperature controlled COOL environment and to progress slowly within your means. Exercises listed Below: Supine Bicycles Supine Hip 90 Degree Straight Leg End Range Circumduction Supine Hip 90Degree Knee Flexion & Extension Supine Hip 90 Degree Straight Leg Ankle Flexion Supine Hip 90 Degree Ankle CARs
C
Treadmill Work
1 x 5:00
D1
90 / 90 Hip Lift w/ Hip Shift
2 x 4
D2
Side Lying Hip Adduction
2 x 8
D3
Quadruped Hip CARs
2 x 3
E1
Posterior Mediastinum Respiratory Reach
2 x 5
E2
Band Pull-Apart
2 x 10
E3
Shoulder CARs
2 x 5
F1
Side Plank
2 x 0:20
F2
Band Seated Row
2 x 10
F3
Doorway Stretch
2 x 5
G1
Single Leg Balance on Bosu Ball
2 x 0:20
G2
Chair Squat
2 x 8
G3
Standing Hip Flexor Stretch with Foot Elevation
2 x 5
A
Walk
3 x 10:00
A
Walk
3 x 10:00
Prep
A
Upper Body Lymphatic Drainage Protocol
If you have had lymph nodes removed in the upper body, you will begin your session with the exercises listed bellow. Remember to STAY HYDRATED, exercise in a temperature controlled COOL environment and to progress slowly within your means. Exercises listed Below: Scapula CARs Shoulder Shrugs Palm Presses Scapular Retraction & Protraction Lateral Neck Flexion & Forward Flexion Tall Kneeling (w/ Arms in Shoulder Flexion) - Wrist CARs, Deviation & Palm Squeezes
Prep
B
Lower Body Lymphatic Drainage Protocol
If you have had lymph nodes removed in the LOWER body, you will begin your session with the exercises listed bellow. Remember to STAY HYDRATED, exercise in a temperature controlled COOL environment and to progress slowly within your means. Exercises listed Below: Supine Bicycles Supine Hip 90 Degree Straight Leg End Range Circumduction Supine Hip 90Degree Knee Flexion & Extension Supine Hip 90 Degree Straight Leg Ankle Flexion Supine Hip 90 Degree Ankle CARs
C
Rowing
1 x 5:00
D1
90 / 90 Hip Lift w/ Hemibridge
2 x 4
D2
Banded Side Steps
2 x 8
D3
Seated Ankle CARs
2 x 3
E1
Cat Camel
2 x 5
E2
Banded No Moneys
2 x 10
E3
Thoracic Spine CARs
2 x 5
F1
Serratus Wall Slide
2 x 10
F2
Hand Release Push Ups
2 x 6
F3
PRI Standing Lat Stretch
2 x 5
G1
1/2 Kneeling Hip Flexor Lift Off
2 x 8
G2
Medicine Ball Good Mornings
2 x 8
G3
PRI Modified Pigeon
2 x 5
A
Walk
3 x 10:00
A
Walk
3 x 10:00
A
Walk
3 x 10:00
Brian Roller
Brian Roller is a Certified Strength & Conditioning Coach. He is currently a NCAA DI Strength & Conditioning coach and former NCAA DIII Men’s Ice Hockey player. With over a decade of coaching experience and two decades on the ice, Brian has seen what it takes to win at a high level. Brian has worked with hundreds of athletes of all ages; from youth, high school, collegiate and professional.
Resistance training does not have to be heavy, stressful or intimidating. It is much more about creating a positive outlook for ourselves and our loved ones by gaining the strength and confidence to handle whatever life throws your way!
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