When it comes to breast augmentation, many variables affect the general timeline for a woman who has breast augmentation surgery to begin or continue her exercise regimen. Notably, a woman with an A cup who goes to a D cup who is in her twenties will recover faster from breast augmentation surgery than a woman in her forties. Also, a woman who has trained for years and has a strong core and strong back muscles can recover quicker and be back in the gym faster than a woman who is a novice and enters a gym for the first time.
When it comes to breast lifts (mastopexy), the surgery can be a little more complicated and could require more time off from the gym.
“Once the doctor releases or gives consent to the post-surgery patient to exercise, my approach depends on an initial movement evaluation,†says Chauncey Williams, a personal trainer in Miami, Fla. “The timeline for exercises is based on individual progress,†he emphasizes.
Another important factor is the doctor-trainer relationship and understanding of the procedures performed. “This is vital for the success of any patient after surgery,†says Williams. “It’s important to follow the doctor’s prescription in relation to percentages of intensity for the first year after surgery.â€
For illustrative purposes only, Williams shares below a sample beginning routine for a client after breast augmentation, also noting that “Based on the patients’ performance during the first two months, we can adjust future training sessions depending on recovery time and goals of the specific patient.â€
The First Month
Scapula depression-standing, knees bent and extended elbows push down toward floor (2 sets x 15 reps)
This exercise will help to stabilize the shoulder complex as the patient gains shoulder control and stability after the surgery, specifically the pectoralis minor and lower trapezius.
Seated rows/scapular retraction (on Bosu ball) to neutral (2 sets x 15reps)
This exercise will help to strengthen the upper back muscles (rhomboids and mid-trapezius) and help in keeping proper posture. At the same time, it helps to gently stretch the pectoral muscles. The Bosu ball will help in gaining core stability and strength.
Posterior Deltoid (seated cable fly-on Bosu) 2 sets x 15reps
This exercise will help to strength the posterior deltoid helping in the stability of the shoulder as well as posture. The Bosu ball will help in gaining core stability and strength.
Anterior Raises with dumbbells (2 sets x 15 reps)
This exercise will help in strengthening the anterior deltoid at the same time it helps to strengthen the clavicular fibers of the pectoralis major while stretching the lower (costal) fibers of the pectoralis major.
Lateral Raises with dumbbell (2 sets x 15 reps)
This exercise will assist in the strengthening of the shoulder at the same time it provides a gentle stretch to both the pectoralis major and pectoralis minor.
The Second Month
Scapula depression – Standing on discs with cables (2 sets x 15 reps)
This exercise will help to stabilize the shoulder complex as the patient gain shoulder control and stability after the surgery, specifically the pectoralis minor and lower trapezius. The discs will challenge the core to improve stability and total body control.
Seated rows on ball (2 sets x 15 reps)
During this exercise we will increase the range of motion at the end of the pull to offer a gentle stretch to the pectoralis muscles while maintaining postural control and core development.
Posterior deltoid with cable seated with on ball (2 sets x 12 to 15 reps)
This exercise will help to strength the posterior deltoid helping in the stability of the shoulder as well as posture. The ball will target total body control and stability while helping develop the core musculature.
Anterior Raises – one leg standing (2 sets x 12 to 15 reps)
This exercise will help in strengthening of the anterior deltoid at the same time it helps to strengthen the clavicular fibers of the pectoralis major while stretching the lower (costal) fibers of the pectoralis major. By standing in one leg, it will help the patient in total body control and stability while enhancing core musculature.
Lateral Raises – one leg standing (2 sets x 12 to 15 reps)
This exercise will assist in the strengthening of the shoulder at the same time it provides a gentle stretch to both the pectoralis major and pectoralis minor. By standing in one leg, it will help the patient in total body control and stability while enhancing core musculature.
Mini push-ups on knees 1 to 2 sets x 10 to 12 reps
This exercise will directly strengthen the pectoral muscles in an isolated way.
Chauncey Williams is a Miami Beach, Fla.-based personal trainer and CEO of Body Preference Inc. For more about Chauncey go to:
