After undergoing myectomy breast or top surgery, it's crucial to gradually reintroduce gentle movements into your routine, focusing especially on the shoulders, chest, and arms. These exercises help prevent lymphedema and maintain shoulder joint mobility.

Before starting any post-operative exercise routine, it is imperative to consult with your healthcare provider. This will help determine the appropriate time to begin exercising safely after surgery.

Aim to perform 8 to 10 repetitions of each exercise, working up to three times daily. Each stretch should be held for no longer than 30 seconds.

For this routine, you'll need a chair, a stick or towel, and a comfortable place to lie down.

Begin sitting in a chair with your core engaged. Lower your arms by your side, lift your shoulders, roll them backward and forward eight times each. Keep breathing and maintain core engagement throughout.

While sitting or standing, begin with elbows bent at 90 degrees. Rotate your hands outward without moving your elbows. This rotation should come from the shoulder joint while maintaining core and neck alignment. Repeat three times.

Stand with feet hip-width apart. Bend arms at the elbow bringing the fingertips to the shoulders. Repeat the curl movements ensuring the shoulder blades are engaged and the core is tight. Progress to using light weights when allowed.

Use a wall to progressively increase arm mobility. For wall-walks, use your fingers to walk your hand upwards, gently increasing the range each time. For wall angles, allow your back to completely align against the wall while slowly moving your hands upward from shoulder height, mimicking a vertical snow angel.

Be patient with yourself—improvement will come with time and consistency.

After completing the exercises, ensure you take time to rest and adequately respond to your body's cues for renewal.

Always ease gradually into new post-operative exercises, following professional advice and ensuring proper form for a functional and pain-free recovery.