October is National Breast Cancer Awareness Month. My guest Annette Wetzel is a teacher at College View Middle School and a breast cancer survivor. Annette shared her experience of her own mother going through breast cancer and then herself being diagnosed with breast cancer 25 years later.

Annette is an amazing lady with an amazing story. Her message of hope inspires all of us to keep moving forward regardless of life's curve balls. She also encourages all of us to get a yearly mammogram and to take care of our bodies through exercise.

Since Annette has gone through a bi-lateral mastectomy and reconstructive breast surgery I wanted to give her an exercise to strengthen her upper body. The exercise she demonstrates can be done by anyone.

If you are unable to sit up, you could do the exercise laying down on the floor or in a bed.

Sit up tall on the edge of a chair or on a stability ball (my personal choice for everyone:0 Brace your core muscles (Scoop your belly). Start  with your arms at your side and palms facing toward your body. Exhale and start to extend your arms slowly out in front of you until they are reaching over your head. Hold this position for 5-8 seconds while focusing on your deep breathing. Next, bring both arms at the same time out with elbows bent at a 90 degree angle, and palms facing front (looking like a stop sign). Hold this position for about 5-8 seconds. Then, rotate the arms slowly out in front of your body, with palms now facing down, while keeping your elbows bent and shoulders in place. Repeat this rotation, up and down slowly, for 8-16 repetitions as your body allows.

Remember, to listen to your body and do what is best for you.

This upper body strengthening exercise will help you regain strength and mobility in the shoulder and arm. It  also helps promote lymph drainage and improves functional ability and quality of life.

It is so important to move our bodies, especially after a surgery. Start out slow and then progress the time of exercise as your body adapts. Soon you will be feeling less anxious and more energized as you continue to exercise.

Cancer treatments take an enormous toll on the body. Breast cancer leaves some women feeling disconnected from their bodies and wary of exercise. Pilates exercises offer a gently method to venture back toward physically and emotional health. Pilates is unique because many of the exercises are performed in a supine position (lying face up) or side lying positions which allow the body to be centered and the spine to be aligned, putting less stress on the neck and back.

I welcome you to try my Pilates for the Soul classes at Owensboro Christian Church Recreation Center, building F every Tuesday & Thursday at 8:30 am & 6:00 pm. Pilates is for every level of fitness and especially amazing for breast cancer survivors.

We encourage you to check out more information on Breast Cancer at www.breastcancer.org & www.breastreconusa.org

For more simple exercises that you can do anywhere, anytime check out my web site at www.shapedbyfaith.com

 

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