Caring for yourself after a Treatment

Resting after treatment -Arm Lymphoedema - raise your arm to a comfortable level by putting it on a cushion or a pillow, but not above the height of your shoulder.

Excercise– gentle activities that involve the whole body e.g. swimming, cycling, walking. Try and do some exercise every day. The lymphatic system does not have its own pump by moving we help the system to move the lymph fluid. These exercises shouldn't be painful. You might have a feeling of stretching as you do them, this is normal.  Stop doing the exercises if you have any pain.  Do the exercises slowly and gently, don't rush them. This is information I have collated and researched. I have used the cancer research web site for exercises for lymphoedema. It is for informational purposes only and should not replace you seeking medical advice

Shoulders up and down - relax your shoulders, bring them up to your ears, relax then drop them back down

Shoulder rotation - rotate your shoulders forward, and then rotate them backwards

Arm exercises

Combined movements - with your hands touch your knees then touch your shoulders and lift your arms as much as possible without pain.

Pretend breast stroke swimming - stand or sit on the edge of a chair then cross your arms in front of your chest and swing them out to your sides, if this is too difficult try it at waist height. You can also do a pretend backstroke. 

Exercise with a ball - press the ball between your hands, pressing slowly.

Wrist exercises

Wave -Rest your arm on a cushion with your hand hanging off the end. Bend your wrist down until you feel a stretch, hold for 5 seconds and slowly relax. Then bend your wrist up until you feel a stretch again and hold it for 5 secs and then relax.

Circles - rest your arm on a cushion with your hand hanging off the edge. Turn your wrist in clockwise circles and then anti clockwise. 

Hand exercises

Clenches - your hand to make a fist and then open and spread your fingers out wide. 

Thumb to finger - using your thumb touch each finger one at a time, as it becomes easier you can start doing it faster.

Bend and extend - bend your fingers at the knuckles, keeping your fingers straight.

Fingers - Hold your hand out with fingers together then spread your fingers out, then close your fingers together again.

Deep Abdominal Breathing - Finish 

Resting after treatment -Leg Lymphoedema - don't sit with your legs down instead put your leg up on a stool or chair. Make sure you fully support your leg with a cushion or pillow under the knee.  

Massage - Slow and gentle circular massage in groin to empty nodes x 30 seconds.

Place hands on abdomen above belly button. Take a slow deep breath in, relax and breathe out as you gently press on abdomen with hands x3

Excercise–Marching - you can march on the spot or do this sitting down, lift one knee and then put it down, then lift the other knee and put it down. 

Hip rotations - bring your foot forward and draw a semi-circle, keep your other knee slightly bent, hold on to a stable surface if you need help with your balance

Curl your toes -up and then stretch them out.

Knee exercise - sit on a chair and do marching

Lift your foot -off the floor then straighten and bend your leg. 

Ankle raises - raise your heels off the floor so you feel a squeeze in your calf muscles, relax down so your feet are flat on the floor then repeat. 

Point Toes - With your heel on the floor point your toes away from you then pull your toes towards your chin, you can do this sitting in a chair or lying in bed.

Circles -Lift your foot off the floor or bed, then circle your ankle clockwise, then anticlockwise.

5 to 10 times – repeat each exercise

Deep Abdominal Breathing - Finish  

Resting after treatment -Head and Neck Lymphoedema - sleep/rest with 2 or 3 pillows to raise your head and help the fluid drain.

Massage - Slow and gentle circular massage in the armpits for 30 seconds to empty 

Exercises-Head turns - turn your head to look over your shoulder as far as you can, hold for 2 seconds. Slowly go back to the start position. Repeat on the other side. Keep your shoulders still while doing this exercise. 

Head tilt - tilt your head towards one shoulder until you feel a stretch on the opposite side. Hold for 2 seconds then straighten up. Repeat on the other side. Keep your shoulders still while you're doing this exercise.

Chin to chest - bend your neck down as far as you comfortably can so your chin is on your chest, hold for 2 seconds and then slowly bring your head back up so you are looking forward again.

Mouth exercises

Open and close your mouth.

Blow kisses, blow out imaginary candles.

Smile - an exaggerated one

Vowels -Say the vowels in an exaggerated way - a, e, I, o, u.

5 to 10 times – repeat each exercise

Deep Abdominal Breathing - Finish