June 3, 2019
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The Pink Ribbon Program

Once breast cancer patients has recovered free and painless mobility of the chest and arm of the affected side they can start strengthening to safely:

  1. Restore shoulder strength and movement
  2. Restore ability to do activities of daily living (ADLs).
  3. Return to recreational activities and high-level sports.

There are many approaches to strengthening after breast cancer including The Pink Ribbon Program which is popular with women all over the world.

What is the Pink Ribbon Program?

This Pink Ribbon Program was designed by breast cancer survivor and exercise Physiologist Doreen Puglisi MSc in 2004. Siobhan has studied with Doreen and is also a Certified Pink Ribbon Instructor.

Pink Ribbon Program General Guidelines

  1. Talk to your doctor and your Physiotherapist before you start this or any exercise program after breast cancer treatment even if treatment was several years ago
  2. Notify your doctor and your Physiotherapist if you experience unusual swelling or tenderness.
  3. Progress slowly and try to avoid missing classes so you build strength steadily.
  4. Wear comfortable, loose clothing when doing exercises.

The Pink Ribbon Program is 22 exercises listed below in 4 phases.

The warm up

Starting position: Sitting on edge of a stool on a Yoga mat.

  • Breathing
  • Shoulder rolls
  • Neck stretch tension release

Phase 1

Starting position: Sitting on edge of a stool on a Yoga mat.

  1. Seated shoulder slides
  2. Open elbows

Staring position: Lying face up on Yoga mat, folded towel behind head, knees bent.

  1. Overhead stretch
  2. Reach for the sky
  3. Arm scissors
  4. Supine puppet

Phase 2.

Starting position: Sitting on the edge of a stool on a Yoga mat.

  1. C-Curve.
  3. Lateral flexion.

Starting position: Sitting on right hip with both legs folded to the left.

  1. Mermaid stretches.

Starting position: Lying face up on Yoga mat, folded towel behind head, knees bent.

  1. Arm circles supine.

Starting position: Seated on Yoga mat, legs crossed, hands together in prayer.

  1. Inner peace stretch.

Phase 3.

Starting position: Seated on edge of a stool on a Yoga mat.

  1. Seated puppet

Starting position: Lying face up on Yoga mat, folded towel behind head, knees bent.

14a. Toe taps

14b. Modified Toe Taps for TRAM – one-foot stays on the floor, still in imprint, engage core, hinge at the hip.

  1. Hip lift.
  2. Hip swivel and Knee Drop.

17a. Half Roll back

17b. Modified half Roll Back – in seated position, place hands on balance ball in front and stretch forward.

Starting position: Kneeling on Yoga mat with hands on balance ball

  1. Modified Sliding Child’s Pose.

Phase 4

Starting position: Standing on a Yoga mat, with the band secured under one foot, the ends of the TheraBand in each hand.

  1. Lat Pull.
  2. Back Row
  3. Shoulder Side Raise
  4. Side Stretch and Pull.

Cool down

Starting position: Lying face up on Yoga mat, folded towel behind head, knees bent.

Find a Certified Pink Ribbon Instructor in your Area.

To find an instructor in your area go to http://www.pinkribbonprogram.com/?page_id=12 and select the country listed or select Other International

The program is comprised of 22 exercises in 4 phases and is available on Amazon for $12.99 Pink Ribbon Program: Post-Operative Workout Enhancing Recovery

by Doreen Puglisi M.S. | Jul 21, 2010

The TheraBand beginners set is available on Amazon for $13.99

TheraBand Resistance Bands Set, Professional Non-Latex Elastic Band for Upper & Lower Body Exercise

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