The Breast Cancer Survivor's Fitness Plan

Preface
Acknowledgments
CHAPTER 1 Taking Control
Laying the Foundation
Creating a Team
CHAPTER 2 Pounds, Muscles, and Bones
Paring Off Pounds
Rebuilding Muscle
Shoring Up Bones
CHAPTER 3 Combating Lymphedema
The Lymphatic System
Lymph Node Surgery
The Lymphedema Cycle
Reducing the Risk for Lymphedema
Where Does Exercise Fit In?
CHAPTER 4 After Lumpectomy
The Surgery
The Challenges
CHAPTER 5 After Mastectomy
The Surgery
The Challenges
CHAPTER 6 After Breast Implant Surgery
The Surgery
The Challenges
CHAPTER 7 After TRAM Flap Surgery
The Surgery
The Challenges
CHAPTER 8 After Latissimus Dorsi Flap Surgery
The Surgery
The Challenges
CHAPTER 9 Exercise with Care
Safety First
Lymphedema and Exercise
The Toolbox
CHAPTER 10 A Plan for Every Woman
The Right Mix
The Right Timing
CHAPTER 11 The Exercises
Warm-Ups
Balance
Stretches: Upper Body
Stretches: Core
Stretches: Lower Body
Strength: Upper Body
Strength: Core
Strength: Lower Body
CHAPTER 12 The Workouts
Lumpectomy or Mastectomy: Balance and Stretches
Lumpectomy or Mastectomy: Strength Workout 1
Lumpectomy or Mastectomy: Strength Workout 2
Breast Implant: Balance and Stretches
Breast Implant: Strength Workout 1
Breast Implant: Strength Workout 2
TRAM Surgery: Balance and Stretches
TRAM Surgery: Strength Workout 1
TRAM Surgery: Strength Workout 2
Lat Surgery: Balance and Stretches
Lat Surgery: Strength Workout 1
Lat Surgery: Strength Workout 2
Save Your Shoulder: Strength Workout Phase 1
Save Your Shoulder: Strength Workout Phase 2
Resources
Index

The only breast cancer recovery program designed by a Harvard doctor and survivor and approved by the American Council on Exercise (ACE)

Feel healthy again. Regain control of your life.

Exciting new research reveals that regular exercise can reduce the chance of breast cancer recurrence and extend your life. Exercise can also help you recover energy, strength, and flexibility diminished by lifesaving breast cancer treatments.

Dr. Carolyn Kaelin is a leading breast cancer surgeon who understands the important links among exercise, recovery, and the quality of life--and she is a breast cancer survivor, too. Designed with master trainers Josie Gardner and Joy Prouty, The Breast Cancer Survivor's Fitness Plan features effective, inspiring workouts tailored for each type of surgery and adapted for differing fitness levels.

Feel strong again and

• Improve your flexibility and balance
• Rebuild your muscles
• Protect your bones
• Enhance your appearance, vitality, and all-around health

For more information on Dr. Kaelin about breast cancer treatment and recovery, read her award-winning book Living Through Breast Cancer.