1.
10 Commandments of Breast Cancer Rehabilitation Home Training 16
2.
Conditioning Chain 17
3.
Basic Anatomy Posture 18
4.
Front - Superficial Muscle 19
5.
Back - Superficial Muscle 20
6.
Lateral view - superficial muscles 21
7.
Lateral - Superficial Muscle 22
8.
Lateral - Inner Muscles 23
9.
Breast Cancer Treatment Side Effects 24
10.
Side effects after breast cancer surgery (1) - Radiation sclerosis 25

Part 1: Pre-operative Conditioning Self-Stretching

01.
28 Self-Stretching Techniques Based on Medical Evidence
02.
Conditioning Self-Stretching Know-How! 28
03.
Conditioning Self-Stretching and Strength Training 29

Lv.1 Warm-up 29
1.
Neck rotation 29
2.
Neck Forward Push & Chin Tuck 29
3.
Rotate your face 30
4.
30 Hand Neck Rotations
5.
Neck bend 31
6.
Neck Bending & Tilting 31
7.
Neck Rotation & Tilt 32
8.
Tilt your neck diagonally 32

Lv.2 Shoulder Rotation Exercise 33
1.
Shrug 33
1.
10 Commandments of Breast Cancer Rehabilitation Home Training 16
2.
Conditioning Chain 17
3.
Basic Anatomy Posture 18
4.
Front - Superficial Muscle 19
5.
Back - Superficial Muscle 20
2.
Shoulder Raise & Back Roll 33
3.
Elbow Rotation 34
4.
Shoulder joint rotation 34

Lv.2 Shoulder Stretch 35
1.
Back pack 35
2.
Hand touch 35
3.
Interlock your hands with your back 36
4.
Lift & Lower Back with Clasped Hands 36

Lv.2 Shoulder Muscle Activation Exercise 37
1.
37. Spread your arms and clap your hands over your head.
2.
Straighten your arms above your head 38
3.
Lying Arms Up Stretch 39
4.
Arm Lifts Forward & Overhead 39

Lv.2 Shoulder Activation Exercise 40
1. Raise your arms out to the side 40
2.
Lying face down, arms raised 41
3.
Clasp your hands behind your head and bring your arms together & spread them apart 42
4.
Move forward and backward with your elbows together 43

Lv.2 Active Shoulder Exercise 44
1.
Raise both arms above your head 43
2.
Shoulder blades together 43
3.
Cross your arms and raise your arm with one hand 44
4.
Shoulder Blade Retraction & Downward Rotation 44

Lv.2 Soft Active Shoulder Stretch 45
1.
45 internal rotations with arms outstretched
2.
Carrying a backpack with one hand 45
3.
46 Horizontal internal rotation
4.
Stretch both arms and rotate the shoulder joints 47
5.
Stretch out both arms and draw a circle forward 47

Lv.3 Applied Stretching 48
1.
Stretching your back while holding a towel 48
2.
Stretching your shoulder joints while holding a towel 49
3.
Bend sideways with your arms on the desk 49
4.
50 bend-over chest stretches

Lv.3 Shoulder Stretch Using the Doorway 51
1.
Pectoralis Major Stretch - Low Height 51
2.
Pectoralis Major Stretch - Medium Height 52
3.
Pectoralis Major Stretch - High 53
Post-Breast Cancer Surgery Side Effects (2) - Axillary Membrane Syndrome 54

Part 2.
Removing adhesions immediately after surgery

1.
pectoralis major 60
2.
Serratus anterior muscle 62
3.
Biceps & Triceps Brachii 63
4.
Adductor 65
5.
Platysma & Sternocleidomastoid 6.
rectus abdominis muscle 66
6.
rectus abdominis muscle 67
Side effects after breast cancer surgery (3) - Edema 68

Part 3.
Let's try lymphatic massage ourselves!

1.
Autolymphatic Massage 72
1) Deep breathing 74
2) Above the clavicle 74
3) Back of neck (1) 75
4) Back of neck (2) 75
5) Armpit 76
6) Neck - Clavicle Line 76

2.
Scar Massage 77
1) Side line massage 79
2) Thigh massage 80
3) Massage behind the knees 81
4) Calf Massage 81
5) Ankle Massage 82
6) Toe massage 82
Side effects after breast cancer surgery (4) Paresthesia 83

Part 4.
Let's manage joint dysfunction on our own using bolt therapy.

01.
Voltherapy Principles and Methods 88
1.
Voltherapy Sequence 88
2.
Voltherapy Routine 4 Points 89
3.
90% difference in effectiveness depending on the number of balls used
4.
Breathing 91
1) Thoracic breathing 91
2) Abdominal breathing 92
5.
Controlling Ball Stimulation 93
6.
Mastering Overlapping Actions and Custom Sequences 97
7.
Basic Voltherapy Exercise 98
1) Routine Sequence 99
2) Basic Voltherapy Sequence 102
(1) Upper pectoralis major muscle 102
(2) Lateral pectoralis major (lying) 106
(3) Pectoralis major muscle (sitting) 108
(4) Small perspective 111
(5) Serratus anterior muscle 113
(6) Rhomboid muscle 115
(7) Latissimus dorsi 118
(8) Scapula 121
(9) Infraspinatus 123
(10) Deltoid muscle 126
Side effects after breast cancer surgery (5) Shoulder dysfunction and pain 129

Part 5.
Shoulder rehabilitation exercises for functional impairment, prevention, and management

1.
Exercises to Prevent Shoulder Function Loss 132
2.
Shoulder blade rhythm exercise 133
1) Shoulder blade rhythm exercise (1) 133
2) Shoulder blade rhythm exercise (2) 133
3) Shoulder blade rhythm exercise (3) 134
4) Shoulder blade rhythm exercise (4) 135
5) Shoulder blade rhythm exercise (5) 136
6) Shoulder blade rhythm exercise (6) 137
2.
Neck and Shoulder Stretch 138
3.
Back and Shoulder Stretches 139
4.
Back and chest side stretch 140
5.
Neck and Shoulder Stretches 142
6.
Shoulder, waist, and abdominal core activation 143
Side Effects After Breast Cancer Surgery (6) - Cardiovascular Disorders 144

Part6.
When the pain is gone, do a bare-handed rehabilitation home workout!

1.
Barehanded Rehabilitation Home Training Know-How! 148
2.
Abdominal Strengthening Exercises 149
1) Stand up and lift your legs 149
2) Lying leg raises with legs together 150
3) Lying leg raises 151
4) Lying down and lifting with alternating legs 152
5) Lift your hips and legs while supporting yourself with your arms 153
6) After the plank movement, move your waist left and right 154
7) After the plank movement, bend your knees and raise them 155
8) After the plank movement, bend both legs at the same time 156

2.
Shoulder Strengthening Exercises 157
1) Raise both hands straight above your head 157
2) Spread your arms 158
3) Raise both arms straight forward 159
4) Bend both arms at the elbows 160
5) Stretch your arms forward with your arms outstretched 161

3.
Back Strengthening Exercises 162
1) Lying butt lift! 162
2) Straighten your arms and legs in a quadrupedal position 163
3) Pelvic rotation exercise 164
4) After getting into the plank position, lift your legs back 165

4.
Lower Body Strengthening Exercises 166
1) Squat position (sitting down and standing up) 166
2) Lunge Walking Exercise 167
3) Knee bending exercise using a chair 168
4) Leg spread using elastic band 169
5) Standing high jump 170
Side effects after breast cancer surgery (7) Fatigue 171

Part7.
When your condition improves and you want to exercise more, try yoga home training!

1.
Tree Pose 175
2.
Wind release posture 175
3.
Headstand Pose (Variation 1) 176
4.
Half-bow pose 176
5.
Puppy Pose Variation 177
6.
Standing forward bend with legs apart 177
7.
Waist Twist Pose 178
8.
Shoulder Stand Pose 178
9.
Grasshopper Pose 179
10.
Warrior Stance 179
11.
Headstand (Variation 2) 180
12.
Squatting position 181
13.
Downward-Facing Dog Pose 181
14.
Seated Forward Bend Pose 182
15.
Puppy Pose 182
16.
Baby pose 183
17.
Cow Face Pose 183
18.
Seated Twist Pose 184
19.
Side Waist Stretch Pose 185
20.
Sitting number 4 position 185
21.
Bat Pose 186
22.
Eagle Pose 186
23.
Standing forward bend with legs apart 187
24.
Warrior Pose 3 188
25.
Chair posture 188
26.
189 Arms Raised Posture
27.
Number 4 pose with arms outstretched 189
28.
Side Plank Pose 190
29.
Boat stance 190
30.
Limb Stick Pose 191
31.
Cobra Pose 191
32.
Camel Pose 192
Side effects after breast cancer surgery (8) Insomnia 193

Part 8.
When your condition improves and you need to exercise with equipment to improve your strength

1.
Shoulder Strengthening Exercises 196
1) Low Pulley Lateral Raise 198
2) Seated Dumbbell Press 199
3) Upright Row 200
4) Kettlebell Swing 201
5) Preacher Curl 202

2.
Chest Muscle Strengthening Exercise 201
1) Crossover 201
2) Peck Deck Fly 204

3.
Back Strengthening Exercises 205
1) Seated Row (1) 205
2) Seated Row (2) 206
3) Lat pull down 207
4) Close grip let pull down 208

4.
Lower Body Strengthening Exercise 209
1) Leg Extension 209
2) Machine Adduction 210
3) Power Squat 211
4) Lunge 212
5) Squat 213

5.
Aerobic Exercise 214
1) Treadmill 214
2) Cycle 215
3) Crosswalk 216
Side Effects After Breast Cancer Surgery (9) Osteoporosis and Osteopenia 217

Part9.
When you feel chronic pain for no reason, try Voltherapy Rehabilitation Home Training!

1.
Neck and Shoulder Pain and Headache Sequence 221
1) Creating a neck curve 222
2) Upper trapezius muscle 225
3) Levator scapulae 228
4) Suboccipital muscle 231
5) Head plate muscle 233
6) Sternotomy 235
7) Scalene 238

2.
Back Pain Sequence 240
1) Creating a lumbar curve 241
2) Iliopsoas - Posterior 244
3) Iliopsoas - anterior 246
4) Rectus abdominis muscle 249
5) Abdominal muscles 253
6) Pelvic Twist 255
7) Quadratus lumborum 258
8) Pelvic floor muscles 260
9) Large gluteus maximus 263

3.
Knee Pain Sequence 265
1) Anterior tibialis 266
2) Lower quadriceps femoris 270
3) Hamstrings 273
4) Gastrocnemius 276
Side Effects After Breast Cancer Surgery (10) Diet 279

Part 10.
Voltherapy for transplant surgery rehabilitation!

1.
Breast Implants and Tissue Expanders 284
1) Pectoralis major 285
2) Serratus anterior muscle 288
3) Rectus abdominis 290
4) Upper trapezius muscle 293
5) Rhomboid muscle 296

2.
Breast reconstruction surgery using the rectus abdominis muscle 299
1) Rectus abdominis muscle 301
2) Iliopsoas - posterior 305
3) Iliopsoas - anterior 307
4) Quadratus lumborum & oblique muscles 310
5) erector spinae 312

3.
Breast reconstruction surgery using the latissimus dorsi muscle 314
1) Latissimus dorsi 316
2) Quadratus lumborum & oblique muscles 319
3) Pelvic Twist 321

4.
Inner thigh muscles
Breast reconstruction surgery using 324
1) Adductor muscle 326
2) Hamstrings 329
3) Pelvic floor muscles 332

5.
Using the lower buttock muscles
Breast reconstruction surgery 335
1) Hamstrings 337
2) Large gluteus maximus 340
3) Pelvic floor muscles 342

6.
Using the muscles behind the buttocks
Breast reconstruction surgery 345
1) Large gluteus maximus 347
2) Pelvic floor muscles 349
3) Iliotibialis fascia 352
4) Psoas major muscle 355