Pink Ribbon 360

While studies now conclusively show the need for physical exercise during and after breast cancer treatments, many warriors feel too tired to exercise, scared they’ll hurt themselves, or apprehensive about returning to their previous exercise routine. There is often little to no support provided to warriors to help them with this.

In addition, the emotional trauma they feel throughout their journey is rarely discussed, especially the emotional trauma felt after the treatments have stopped.  Providing emotional support is as important as the physical. Sarah Ellery, the founder of My Hope Bag understood this years ago. My Hope Bag is an incredible organization, helping breast cancer warriors to feel understood, provides resources, and helps them throughout their journey. I am honored to be a part of the My Hope Bag newsletter.

Pink Ribbon 360 provides specialized fitness programs to meet the emotional and physical needs of women with breast cancer. The sessions consist of gentle stretches and exercises, meditation, and self-massage techniques. The founder, Teri Friedland is an occupational therapist, certified breast cancer exercise specialist, and fitness instructor. She saw the need to help provide a bridge between treatments or rehab and recovery…supporting survivors to regain independence and feel confident. Pink Ribbon 360 is a private, one-on-one wellness program.  It can take place in person in the metropolitan Phoenix area or online anywhere throughout the country. Feel free to check out their website at: www.pinkribbon360.com.

Below are a few exercises that focus on shoulder blade mobility and stability, as well as chest expansion and shoulder movements. Exercises may progress to include abdominal and lower body strength, as well as resistance exercises. Always check with your doctor before participating in any exercise programs.

Shoulder Rolls:

  1. Back Rolls: Gently and slowly roll the shoulders up, back, and down. *This doesn’t have to be a large movement to be effective. Feel your shoulder blades and chest muscles moving.
  2. Forward Rolls: Gently and slowly roll the shoulders up forward and around.

Seated Shoulder Slides:

  1. Out/In: Reach your arms in front of you with your arms slightly lower than shoulder height. Inhale and draw your shoulder blades together without arching your back while moving your arms to the sides. Exhale and return to center.
  2. Forward/Back: Reach your arms in front of you again, inhale and slide your shoulder blades apart as you feel your fingertips being pulled away from you. Exhale and return to center.