Aerobic Exercises for Lymphedema

Aerobic Exercises for Lymphedema

BY JOACHIM ZUTHER, ON DECEMBER 17TH, 2010

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This is the first part in a three-part series covering exercises for patients affected by lymphedema. Part two will cover resistive exercises; part three will discuss decongestive and breathing exercises – so stay tuned.

Lymphedema patients can and should be active, and those who never exercised before should consider starting that daily walk, wim or spending twenty minutes on a stationary bicycle. The right type of physical activity helps to reduce the swelling by improving the flow of lymph, and presents a vital tool for patients to stay in shape and continue with normal activities of daily living.

So what is the right type of exercise for lymphedema?

Many patients ask if they can continue their pre-lymphedema activities, or if the should adjust, or replace them. The answer to that question really depends on the kind of activity. Tennis or golf for example does not rank very high on the list of beneficial activities for individuals with upper extremity lymphedema. For patients with lymphedema of the leg, kick-boxing and step-aerobics are activities that bear a great risk of injury and therefore should be avoided.

But the reality is that for some individuals exercise plays such a vital role in their daily routine, and is so engrained in their personality, that giving up these so called “high-risk activities” would have a serious impact on their well-being.

Complete Article:  Lymphedema Blog

Editor's Note:  I have spoken of this blog in many of my own sites and if you have not yet "toured" it, you are missing out on some top quality information for your lymphedema.  

Low Back Exercises

Low Back Exercises

Relieve Low Back Pain

Take an anti-inflammatory medication (these help to decrease the swelling and inflammation in the spine). 
Apply ice or heat to your back. 
Stop all strenuous activities. 
Relieve the pressure on the sciatic nerve with correct postures. 
Use proper back supports. 
Do low back exercises. 
See your doctor if the pain persists or goes into the leg.

Low Back Exercises

Unless instructed otherwise, do each exercise 1 to 5 times, twice each day. Gradually increase your workout to 10 repetitions twice a day. Use slow, smooth actions as you exercise. 

If you feel any discomfort while doing the exercises, stop immediately and contact your physician. Stop any exercise that increases back pain or causes tingling, numbness, or weakness in your legs.

Double knee-to-chest stretch

a. Lie down on back.

b. Pull both knees in to chest until you feel a comfortable stretch in lower back.

c. Keep the back relaxed.

d. Hold for 45 to 60 seconds.

Pelvic tilt exercise

a. Lie on back with knees bent, feet flat on floor, and arms at sides (a)

b. Flatten small of back against floor. (Hips will tilt upward.) (b)

c. Hold for 10 to 15 seconds and release. Gradually increase your holding time to 60 seconds.Lower trunk rotation stretch

a. Lie on back.

b. Keeping back flat and feet together, rotate knees to one side.

c. Hold for 45 to 60 seconds.Curl-up exercise

a. Lie on the floor on back.

b. Keeping arms folded across chest, tilt pelvis to flatten back. Tuck chin into chest.

c. Tighten abdominal muscles while raising head and shoulders from floor.

d. Hold for 10 seconds and release.

e. Repeat 10 to 15 times. Gradually increase your repetitions.Trunk flexion stretch

a. On hands and knees, tuck in chin and arch back.

b. Slowly sit back on heels, letting shoulders drop toward floor.

c. Hold for 45 to 60 seconds.Alternate arm-leg extension exercise

a. Face floor on hands and knees.

b. Raise left arm and right leg. Do not arch neck.

c. Hold for 10 seconds and release.

d. Raise right arm and left leg. Do not arch neck.

e. Hold for 10 seconds and release.Prone Lumbar Extension
Purpose: To extend your lower back.

1. Lie on your stomach and place your hands on the floor near the sides of your head.

2. Slowly push your upper body off the floor by straightening your arms, but keep your hips on the floor. Hold for 10 seconds, then relax your arms, moving back to the floor.Alternate leg extension
Lie on your stomach with your arms folded under your chin. Slowly lift one leg -- not too high -- without bending it, while keeping your pelvis flat on the floor. Slowly lower your leg and repeat with the other leg.
Hamstring stretch while standing

a. Stand on right leg with left leg on table/chair.

b. Stretch hamstring by slowly bending right knee.

c. Hold for 30-45 sec.

d. Repeat with other leg.

Whole Fitness

Exercise in patients with lymphedema: a systematic review of the contemporary literature

Exercise in patients with lymphedema: a systematic review of the contemporary literature

Dec. 2011

Kwan ML, Cohn JC, Armer JM, Stewart BR, Cormier JN.

Source

Division of Research, Kaiser Permanente, 2000 Broadway, Oakland, CA, 94612, USA, Marilyn.L.Kwan@kp.org.

Abstract

BACKGROUND: Controversy exists regarding the role of exercise in cancer patients with or at risk for lymphedema, particularly breast. We conducted a systematic review of the contemporary literature to distill the weight of the evidence and provide recommendations for exercise and lymphedema care in breast cancer survivors.

METHODS: Publications were retrieved from 11 major medical indices for articles published from 2004 to 2010 using search terms for exercise and lymphedema; 1,303 potential articles were selected, of which 659 articles were reviewed by clinical lymphedema experts for inclusion, yielding 35 articles. After applying exclusion criteria, 19 articles were selected for final review. Information on study design/objectives, participants, outcomes, intervention, results, and study strengths and weaknesses was extracted. Study evidence was also rated according to the Oncology Nursing Society Putting Evidence Into Practice® Weight-of-Evidence Classification.

RESULTS: Seven studies were identified addressing resistance exercise, seven studies on aerobic and resistance exercise, and five studies on other exercise modalities. Studies concluded that slowly progressive exercise of varying modalities is not associated with the development or exacerbation of breast cancer-related lymphedema and can be safely pursued with proper supervision. Combined aerobic and resistance exercise appear safe, but confirmation requires larger and more rigorous studies.

CONCLUSIONS: Strong evidence is now available on the safety of resistance exercise without an increase in risk of lymphedema for breast cancer patients. Comparable studies are needed for other cancer patients at risk for lymphedema. IMPLICATIONS FOR CANCER SURVIVORS: With reasonable precautions, it is safe for breast cancer survivors to exercise throughout the trajectory of their cancer experience, including during treatment.

Springerlink