Regular stretching can help reduce stiffness, improve mobility, and support recovery during and after cancer treatment.
- It is recommended to stretch at least twice a week.
- Hold each stretch for 10–30 seconds and repeat as tolerated.
- Include both upper and lower body stretching exercises.
- Use these stretches as a cool-down after your exercise sessions, focusing on the muscles that worked the most, without forcing or bouncing.
Listen to your body and stay within a comfortable range of movement.
Shoulder Stretch
This stretch focuses on the shoulders and upper back, helping to reduce tension that often builds up from sitting, typing, or protective posture during treatment.
How to use it:
- Use this stretch before or after upper-body exercise, or whenever your shoulders feel tight.
- Keep your neck relaxed and shoulders away from your ears.
Standing Bicep Stretch
This stretch targets the front of the upper arm (biceps) and the front of the shoulder.
How to use it:
- Great after lifting, pushing, or resistance band work that involves the arms.
- Keep the stretch gentle; you should feel a mild pulling sensation, not pain.
Triceps and Lat Arm Stretch
This exercise stretches the muscles at the back of the upper arm (triceps) and the side of the upper body (latissimus dorsi).
How to use it:
- Useful after any overhead or pushing movements, like pressing exercises.
- Helps maintain shoulder mobility and reach for daily activities such as dressing and lifting.
Doorway Stretch
The doorway stretch opens the chest and the front of the shoulders by using a door frame for support.
How to use it:
- Ideal after long periods of sitting or when your shoulders feel rounded forward.
- Lean gently into the stretch and keep breathing steadily; avoid forcing your chest too far through the doorway.
Quadriceps Stretch (Standing)
This standing stretch targets the front of the thigh (quadriceps), which can feel tight after walking, climbing stairs, or cycling.
How to use it:
- Hold onto a wall or chair for balance if needed.
- Keep your knees close together and gently pull your foot towards your glutes without arching your lower back.
Triangle
Triangle is a yoga-inspired stretch that lengthens the sides of the body, hips, and hamstrings.
How to use it:
- Move into the position slowly, focusing on length through the spine rather than how far you can reach.
- This is a good choice when you want to stretch both your legs and your torso in one movement.
Frontal and Side-to-Side Prayer
This stretch gently mobilizes the wrists, forearms, and shoulders, as well as the upper back.
How to use it:
- Perfect as a light stretch during breaks from computer work or writing.
- Keep movements slow and controlled, using your breath to guide the range of motion.
Half-Spinal Twist
Half-spinal twist is a gentle rotational stretch for the spine and the muscles around the back and hips.
How to use it:
- Use this after walking or when your lower back feels stiff.
- Twist only as far as is comfortable and keep your breathing relaxed throughout the movement.
Single Leg Forward Fold
This stretch focuses on the hamstrings (back of the thigh) of one leg at a time, while also gently lengthening the lower back.
How to use it:
- Keep a soft bend in the knee if your hamstrings feel tight.
- Ideal after walking, running, or standing for longer periods.
Frog Stretch
Frog stretch opens the inner thighs and hips with a floor-based position.
How to use it:
- Move into the stretch slowly and use padding under your knees if needed.
- This can be an intense stretch; back out slightly if you feel discomfort rather than a gentle pull.
Lying Hamstring Stretch
This hamstring stretch is done lying on your back, reducing strain on the spine while lengthening the back of the thigh.
How to use it:
- A good choice if you feel tired or prefer floor-based exercises.
- You can use a towel or band around your foot if reaching your leg is difficult.
Pigeon
Pigeon is a hip-opening stretch that targets the glutes and deep hip muscles.
How to use it:
- Useful when your hips or lower back feel tight from sitting or walking.
- If the position feels too intense, you can place cushions under your hips for extra support.
Psoas Stretch
This stretch focuses on the hip flexors (psoas muscle) at the front of the hip.
How to use it:
- Helpful if you spend a lot of time sitting or if your hips feel stiff when you stand up.
- Gently shift your weight forward without arching your lower back.
Calves Stretch
The calves stretch targets the muscles at the back of the lower leg, which can become tight after walking or endurance training.
How to use it:
- Place your hands on a wall or stable surface and step one foot back.
- Keep the back heel on the floor and lean forward gently until you feel a stretch in the calf.
Neck Stretch
This simple stretch releases tension in the sides and back of the neck.
How to use it:
- Ideal during breaks from screens or reading.
- Move slowly, avoiding any sudden or large movements, and stop if you feel dizziness or pain.
General Safety Tips
- Move into each stretch slowly and avoid bouncing.
- Aim for a feeling of gentle pulling, not sharp pain.
- Keep breathing steadily and avoid holding your breath.
- If you notice unusual symptoms (dizziness, nausea, strong pain), stop and consult your healthcare team.
- If you are unsure whether a stretch is safe for you, especially after surgery or specific treatments, ask your medical team or physiotherapist first.
