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On Land and In Water CD Take charge of your life after breast cancer with these highly-effective, low impact exercises available on this newest CD. The introductory material includes the stages of breast cancer, various surgeries and anatomical structures and local and systemic cancer treatments with special emphasis on lymphedema advisories and risk reduction techniques. Learn user friendly exercises for land and for water which offer choices for regular exercise. Your body, mind and spirit will benefit as you facilitate recovery, improve your quality of life and reduce side effects. As you become conditioned, you will gain range of motion, strength, endurance, and self confidence. The CD provides information for both practitioners and survivors. The interactive format enables you to view all of the exercises and to circulate around the program at will. Best of all we include easy to follow, detailed photos of land exercises and aquatic exercises demonstrated with video. We highlight safe progression in a program you can start using to feel better right away. Our product is the first of its kind and gives you the advantage of “easy and comfortable work,” followed by progression to more intense land and water exercise. |
“As a breast cancer survivor of one year and an aquatic trainer for five years, I can speak exactly to the benefits of water exercise. Water is a soothing and rejuvenating environment, its buoyancy relieves pressure on the joints, muscles, and bones, it is a safe exercise environment with reduced danger of injury or pain, it helps improve range of motion (especially of arms) with ease of movement, and of critical importance, it improves the mental and emotional state of survivors by providing a soft blanket to wrap oneself in in addition to the added joy of laughter and sharing with exercisers (lots of endorphins).” - Deborah G.
“Eight and a half years ago I went through a right mastectomy with the removal of thirty-two lymph nodes. This resulted in lymphedema in my right arm. I am managing my lymphedema with a combination of water exercises and manual lymph drainage techniques. The water exercises helped me increase my range of motion, endurance and overall strength and fitness. Consequently, I developed a water exercise class based on Mary’s principles to help others in my situation.” - Cathy S., Columbus OH.
- “Although radiation, chemotherapy, and surgery can take a physical toll, you should remain as active as you can. A study from Brown University, published in May 2005 in the JCO, found women treated for early-stage breast cancer who engaged in moderate exercise had less fatigue, more energy, and felt better about their bodies.” Journal of Clinical Oncology, Vol 21, Issue 9. 2003.
- “Exercise is now seen as an important component in recovery from breast cancer. Recent studies show activity can improve quality of life, help life fatigue during chemotherapy and radiation, and may even increase the odds of long term cancer free survival.” Women’s Health Advisor, July. Vol 10, Issue 7. 2006.
- …”physical activity after breast cancer has been diagnosed my reduce the risk of death from breast cancer.” Journal of the American Medical Association (JAMA). May 2005.
- “274,900 women will be diagnosed this year with breast cancer…” Bernadine Healy. U.S. News & World Report. Oct. Vol. 141 Issue 15. 2006
Treatments include:
Surgery, chemotherapy, radiation, hormonal therapy and other medications
Post surgical implications:
This life-threatening disease affects one’s quality of life and sense of self.
Fear of death, disfigurement, disability and dependence
Negative body image and sexuality
Physical implications:
Pain in chest, upper back, reduced sensation, loss of ROM, strength & function in chest & shoulder
Fatigue, weight gain, decrease in overall fitness, and possibly lymphedema which is swelling on affected side and brings other issues.
Benefits of exercise:
Decrease body fat, increase lean muscle mass
Improve cardiovascular fitness
Increase ROM chest and shoulder
Strengthen shoulder , back & chest musculature
Prevent lymphedema & frozen shoulder
Decrease stress & promote wellness
Provide interaction & socialization
When may I begin exercise?
Consult with your health care professional. For aquatic exercise, skin must be safe and healed. Comfort in starting your exercise program is paramount. Commitment to keep on keeping on is vital to success.( See CD ROM for land exercise suggestions).
Why Water
Exercise in the water is comfortable and appropriate for an individual who is deconditioned.
Ease of progression, changing resistance, use of turbulence, changing surface area, increase of ROM, change speed, reverse directions, using drag forces all favor water as a medium.
Positive effects of immersion include:
Increased cardiac output
More effective respiration
Weight is deloaded on musculo skeletal system
Increased effectiveness of renal system adds to reduction of edema
Added value:
Tool for self acceptance
Relaxation in warm water (88-92 deg.F) for more cardio effect and for use with persons with lymphedema, select lower end of range
Pain reduction
Weight management
Sleep enhancement
Support system effect/socialization
Pool Exercises
Understand safety issues, entry, exit, sculling, recovery and use BORG perceived exertion scale to measure intensity.
PROGRESSION/AS TOLERATED
- CHEST DEEP:WARM UP 10 MIN. WALKING ALTERNATING FORWARD, BACK, SIDE, SHOULDER SHRUGS,CIRCLES, PROTRACTION, RETRACTION. CONTINUE TO WALK OR DEEP WATER RUN OR COMBINE LUNGES, STEP TOUCHES,SQUATS, HEEL JACKS, CROSS COUNTRY, JUMPING JACKS, HEEL TOUCH BEHIND, JUMP ROPE
- ROM, STRENGTHENING: FOCUS ON PECS, DELTOIDS, SERRATUS ANTERIOR, LATS, ROTATOR CUFF, BICEP/TRICEP, INTERNAL/EXTERNAL ROTATION-SHOULDER, CHEST PRESSES, ARM CIRCLE, ARM PULL(SHOULDER FLEX/EXT), SHOULDER ABDUCTOR & ADUCTOR CRISS CROSS, UPRIGHT ROWS, WALL PRESS AWAYS, PNF ..D1 D2 POSITIONS & VARIATIONS, ASTERISK, STANDING 3 WAYS
- FREE STRETCHES: CIRCLES/ETC
- BALANCE & AGILITY
- TRUNK STABILITY EXERCISES/KICKBOARD
- COMBINATIONS WITH TRAVEL* use above movements, BUDDY COACHING
- COOL DOWN/RELAXATION/AI CHI
- STRETCHES
“Each one of us develops throughout adulthood by stages. Between each stage are points of decision between progress & regression where we are challenged to shed a protective structure. When we do, we are left exposed and vulnerable, capable of stretching in ways we hadn’t known.” Gail Sheehy
This is the challenge of a breast cancer survivor. One tool which you may find helpful is to tell your own story, in print, in video, in story telling, in drama or in developing workshops and media material to help others as I have done. My story began with picking up stones on Stinson Beach in CA all of which were holy like swiss cheese. They represented my somewhat less than perfect body to me and I, who worked in the Aquatic venue , began to build a workshop on breast cancer recovery. I still am attracted by these stones or imperfect seashells on the beach, but I no longer feel that my body is imperfect. In fact, I wouldn’t trade my experience and the many relationships which have developed around this subject. Thank you to all of you who have affected me. Mary Essert
Naomi Aaronson MA, OTR/L, CHTNaomi Aaronson is an occupational therapist and fitness instructor who developed the “Recovercises” exercise program for breast cancer survivors. She is nationally known for her advocacy of exercise for these individuals. Her work has been featured both in written publications and on the internet. She is the author of the course “Breast Cancer Recovery Fitness” and is an ACE, AFAA, and NASM continuing education provider. Naomi believes that exercise is essential in recovery after undergoing breast cancer treatment. Visit Naomi’s web site at www.recovercisesforwellness.com
Mary Essert BA, ATRICMary Essert has been actively involved in teaching aquatics since 1949. In 1982 she experienced breast cancer and has worked to share aquatic exercise for and with this population since then. Her workshops, seminars, and videos are internationally recognized. She has been honored for Lifetime Achievement by AEA, was the ATRI Aquatic Professional of the year for 2002, and listed in Who’s Who in Aquatic Leadership in the USA 2000-2005. Mary is available for custom workshops or conferences. She may be reached at www.maryessert.com or by email: messert@mindspring.com
Academy of Lymphatic Studies www.acols.com
American Cancer Society: www.cancer.org
American Institute for Cancer Research: www.aicr.org
American Red Cross: www.redcross.org
Aquatic Exercise Association (AEA): www.aeawave.com
Aquatic Resources Network: www.aquaticnet.com
Aquatic Therapy and Rehab Institute (ATRI): www.atri.org
Breast Cancer Awareness: http://nbcam.org
Breast Cancer Information Clearinghouse: www.nysernet.org/bcic
Breast Cancer Network: www.breastcancer.net/
Cancer Care: www.cancercare.org
Cancer Information Service: http://cis.nci.nih.gov/
Cancer Links: www.cancerlinks.com
Cancerlinks: www.cancerlinks.org
Coast to Coast School of Lymphedema Management: www.lymphedemamanagement.com
Conway Regional Health and Fitness Center: www.conwayregional.org/body.cfm?id=30
Conway Therapy Services: www.conwaytherapy.com
Global Aquatic Instructor Network: www.gainglow.net
Medscape: www.medscape.com
National Alliance of Breast Cancer Organizations: www.nabco.org
National Breast Cancer Coalition: www.stopbreastcancer.org
National Cancer Institute: www.cancer.gov/cancerinfo/pdq/supportivecare/lymphedema/patient
National Fibromyalgia Partnership: www.fmpartnership.org/
National Library of Medicine: www.ncbi.nlm.gov/pubmed
National Lymphedema Network: www.lymphnet.org
National Women’s Health Information Center: www.4woman.gov/
National Women’s Health Network: www.nwhn.org/
OncoLink: www.oncolink.com
Staying Abreast (Rehabilitation Exercises for Breast Cancer Surgery) : Staying Abreast
Susan G. Komen Breast Cancer Foundation: www.komen.org
The Wellness Community: www.thewellnesscommunity.org/default.asp
United States Water Fitness Association: www.uswfa.com
Wellness Web: www.wellnessweb.com
Women’s Wire: www.thewebpager.com/ww2/womenswire
YMCA: www.ymca.net
Y-ME: www.y-me.org/
Your Surgery: www.yoursurgery.com
phone: (501) 505-8601 , email: messert@mindspring.com