Recovering from breast cancer surgery can feel like a big journey, but taking small, gentle steps can help. Simple movements done at your own pace can ease stiffness, support healing, and help you feel more comfortable in your body again.
Cancer Council NSW has put together easy-to-follow arm and shoulder exercise guides for people recovering from breast cancer surgery. They walk you through each stage of recovery with clear instructions and reassuring guidance, so you never feel alone or unsure about what to do next.
Start with the essentials
Level One: Gentle movement for your first week
This level includes simple exercises designed to get you moving again. Unless your healthcare team advises otherwise, these exercises are gentle enough to start the day after your surgery. These stretches help improve circulation, reduce stiffness, and ease you into regular movement without pushing too hard.
Level Two: When you're ready, build strength and confidence
After the first week - or once your doctor gives the okay - you can step up to Level Two. These exercises gently expand your range of movement and help you rebuild strength as you continue to heal.
Your recovery, your pace
Everybody is different, and there's no "right" speed to move through recovery. These guides are designed to support you gently, safely, and confidently - wherever you're at.
Whether you're recovering yourself or supporting someone you care about, these practical, evidence‑based resources offer a comforting place to start. Recovery begins with small steps, and you don't have to take them alone.
Tell your doctor or breast care nurse if you have pain or trouble doing these exercises. If you don't have pain-free, full movement for level 2 exercises a month after surgery, see a physiotherapist or exercise physiologist. The issue may be caused by something else (e.g. muscle tension, scarring, joint stiffness).
A physiotherapist or exercise physiologist can also help you develop an individual exercise program.
