Recommended Post- Mastectomy Exercise

Objective: To prevent contracture of post mastectomy patient

• Shoulder - Cane overhead-supine: Hold cane at thighs with both hands, extend arms straight over head. Hold for 10 seconds. Perform 10 repetitions twice a day.

 

• Shoulder - Cane majorette-standing: Holding cane majorette style down across truck, raise toward ceiling. Perform 10 repetitions twice a day.

 

• Shoulder - Elevation/depression: While slowly inhaling, bring shoulders toward ears. Hold for 10 seconds. Slowly exhale while relaxing shoulders backward and downward. Perform 10 repetitionss twice a day.

• Shoulder - Range of motion-abduction: Holding wand with right hand, palm-up, push wand directly out to the side, leading with your other hand, palm-down, until you feel a stretch. Hold for 5 seconds. Perform 10 repetitions twice a day.

• Shoulder - Range of motion-wand-flexion: Bring wand directly overhead, leading with the uninvolved side. Reach backward until you feel a stretch. Hold for 10 seconds. Perform 10 repetitions twice a day.

• Shoulder - Range of motion-stretching-fexion: Slide your arm up the wall with your palm facing toward you, moving closer to the wall. Hold for 10 seconds. Perform 10 repetitions twice a day.

• Breathing - diaphragmatic: Hand on navel, inhale through the nose making navel move out towards hand. Exhale through puckered lips, hand following the exhalation in. Perform 10 repetitions, resting 5 seconds in between repetitions, twice a day.

•  Head/Neck - Side bend: Head centered, chin horizontal, slowly bend right ear to shoulder. Hold for 10 seconds and return to center. Repeat on the left. Perform 10 repetitions twice a day.

 

• Head/ Neck - Turn : Head centerned, chin horizontal, slowly turn look over you right shoulder and then your left shoulder. Hold for 5 seconds at each shoulder. Perform 10 repetitions twice a day.

•  Cervical Spring - Flexibility-corner stretch: Standing in the corner with you hands at shoulder level and feet 10 inches from corner, lean forward until a comfortable stretch is felt across your chest. Hold for 5 seconds. Perform 10 repetitions twice a day. 

By: Nooraziela M. Y.

       Ernie .A.

       Nurul Faezan .S.

       Stephanie A. J.

       Julie .J.

How to Maintain Body Weight

Maintaining a current body weight has never been easier. All it takes is catering to your body's needs and wants in 4 easy step.

 

1. Listen yo your body, if you are hungry eat. If you are thirsty drink plenty of water. If you feel sluggish, get up and move. Your body knows what it wants and it would be a good idea to learn its language.

2. Maintain your current routine, it may not be perfect everyday but remember that in order for your body to gain or loose one pound it must gain or loose 3500 calories. Seeing as how the average diet consists of 2000 calories you would have to over eat or under eat by alot, so remember that weight fluctiaion thorugh out the day is normal but it hardly ever sticks.

3. Learn about healthy eating habits. In order to maintain body weight your body needs a variety of nutrients and vitamins, learn about them and eat many different things. Unlike a routine it may not be wise to eat the exact same thing everyday as over a period of time this may cause a deficiency in some vitamin or mineral.

4. Enjoy yourself, do not feel pressured to stick to a strict diet. Even junk food and sweet contains oils, fats, and sugars that your body needs. Be liberal with your body's needs and indulge everyonce in a while. It is good for the body and the soul, we have the priviledge of eating a variety of foods in our daily lives so experiment with new dishes. It is a nice way of maintaining body weight and learning more about your body's needs and wants.




Tips

Become conscious of your daily calorie intake and stive to aim for the same number every day. The number could be reached by consuming a variety of foods. Approximate it and stick to it.

Calorie Density: Some foods contain more calories per serving than others usually foods with lots of ingredients are highly concentrated in calories, be conscious of this when selecting foods.

DrEaM

In the middle of the night
A dream wakes me up
It is not very good dream
Maybe it's my nightmare

When I started my day
It's still stuck on my mind
And that thing ruined my day
Made my head spin around

But why. should I believe my dream will come true
And I don't have ant reason to believe that all of my dreams will come true

My dream says that you'll leave
Leave me here on m own
Leave me to breakdown and cry
There's nothing left for me

Maybe I should not trust
Maybe I should not ask
Or did I push you too hard
So you leave me for good

MyNaMiE DaSuKi

“I'm selfish, impatient and a little insecure. I make mistakes, I am out of control and at times hard to handle. But if you can't handle me at my worst, then you sure as hell don't deserve me at my best.”