Lymphedema Exercises and Tips
After breast cancer surgery, your doctor or lymphedema specialist may recommend gentle stretching and range-of-motion exercises to keep your joints flexible and your lymphatic system healthy. When muscles contract, they pump fluid around the body and help lymph fluid flow more effectively.
Exercising with lymphedema
According to the National Lymphedema Network’s Position Statement on Exercise, most people with lymphedema can exercise safely as long as they:
wear compression garments
avoid exercising the arm or other affected body part to the point of fatigue
make appropriate modifications to prevent trauma and overuse
Doing too much too soon can cause strain or injury and trigger lymphedema symptoms, so it’s important to closely follow the guidance of your specialist, who may recommend you start slowly and then build up the intensity.
Working with a lymphedema expert
If you can, it’s a good idea to work with an expert who can teach you how to exercise safely on your own such as:
a doctor who’s a physical medicine and rehabilitation specialist (also called a physiatrist)
a physical therapist
an occupational therapist
a nurse
a massage therapist who specializes in lymphedema management and breast cancer rehabilitation
If you’re not able to meet with an expert, you can talk with your doctor or lymphedema specialist to see if they can recommend any alternative resources. For example, your specialist may recommend Strength & Courage: Exercises for Breast Cancer Survivors, an exercise program developed by breast cancer survivors and medical experts available on DVD and digital download.
Safe exercise plans for people with lymphedema
A typical exercise plan for someone who has lymphedema may include a combination of:
gentle stretches
flexibility and stretching exercises
strength training (especially for people who were active before breast cancer surgery)
aerobic exercise that uses the upper body
At every step of the way, your exercise routine should match your individual needs and fitness level. For example, if you weren’t active before breast cancer surgery, you may find strength training to be too painful. Your specialist may recommend you stick with low-impact exercises, such as walking, swimming, yoga, or tai chi. If you were active before surgery, your specialist may recommend lifting lighter weights, brisk walking, or biking short distances. Ask your specialist whether there are any exercises to avoid.
Regardless of your exercise routine, it’s important to:
do gentle stretches as often as your lymphedema specialist prescribes to keep lymph flowing
closely follow your lymphedema specialist’s guidance when exercising, including taking breaks as recommended
stop if anything feels painful and let your lymphedema specialist know right away in case you need to adjust your routine
pay close attention to how your arm, hand, and upper body respond to your stretching and exercise routine
If you notice any change in size, shape, tissue, texture, soreness, heaviness, or firmness, it could be a sign that you need to ease up on a particular activity or take a break. Let your lymphedema specialist know if you need to make adjustments to your plan so it’s sensible, realistic, and safe for you.
Many health clubs, gyms, and hospitals offer exercise programs for cancer survivors. Check out any program you’re considering in advance and run it by your lymphedema specialist before you join. Even if a program is billed as cancer rehabilitation, it may not necessarily meet the needs of people at risk for lymphedema.
Seated lymphedema exercises
For this exercise, you need a small, flexible ball just a bit larger than the palm of your hand. Make sure your ball is lightweight and grippy as well. Keeping your shoulders relaxed and your back and neck straight, grasp the ball and extend your arm out in front of you. (You can do this either sitting or standing — just make sure your arm is raised higher than your heart.) With your arm outstretched, squeeze the ball as tightly as you can for three seconds and release. Repeat the sequence about five times.
For this exercise, you need two one-pound dumbbells. Holding a one-pound weight in each hand, place your hands in your lap, maintaining relaxed shoulders and a straight back and neck. Bend your elbows to slowly raise your hands up toward your chest, and stop when your hands are lifted about halfway. Hold this position for a few seconds and then slowly lower your hands back into your lap. Take a short rest before repeating the sequence up to 10 times.
Reclined lymphedema exercises
For this exercise, you need two one-pound dumbbells. Lie down on the floor, keeping your neck and back in a straight line. Your back and feet should be flat against the floor, and your feet and hands shoulder-width apart. Holding a one-pound weight in each hand, slowly raise your arms with your palms facing inward toward each other.
Next, bend your elbows 90 degrees to lower your hands toward your chest. Hold this position for roughly five seconds before raising your hands back to the starting position. After a short break, repeat this sequence up to 10 times.
For this exercise, you need two one-pound dumbbells. Lying on your back with your knees bent, feet flat on the floor, and your feet and knees shoulder-width apart, hold a one-pound weight in each hand. Stretch your arms away from your body and rest your hands on the floor, palms up. Then slowly lift your arms up until your palms touch — without bending your elbows.
Hold this position for five seconds before lowering your arms back to the floor. After a short rest, repeat this sequence up to five times.
Standing lymphedema exercises
For this exercise, you need two one-pound dumbbells. Stand tall with your arms hanging at your sides and a one-pound weight in each hand. With your palms facing inward, raise your arms slowly and with control. Just before your arms are overhead, pause and hold them in that position for about five seconds. Slowly lower your arms back down. Rest, and repeat the sequence up to 10 times.
For this exercise, you need two one-pound dumbbells. Stand tall with your arms hanging at your sides and a one-pound weight in each hand. With your palms facing forward, slowly raise both arms out to your sides. Just before your arms are overhead, pause and hold the position for about five seconds. Slowly lower your arms, maintaining control, until your hands are beside your body. Rest, and repeat the sequence up to 10 times.
For this exercise, you need a set of fitness walking poles with a hand strap. To begin, step forward with your right foot, and swing your left arm forward and up to waist height as your left pole hits the ground just behind your right foot.
Straighten out your right arm behind you to form a line that ends at the tip of your right pole. Rolling your left foot from heel to toe as you walk, push off with your toe. Alternate feet and poles as you walk, engaging your torso to maintain good posture.
— Last updated on September 3, 2025 at 5:02 PM