STOTT PILATES Breast Cancer Post-Operative Workouts

STOTT PILATES® Breast Cancer Post-Operative Workouts

Physical exercise is a necessary recovery tool post-operatively and is strongly linked to improved quality of life throughout the breast cancer journey. From the diagnosis stage to post-surgery and throughout the recovery, an appropriately designed exercise routine is highly recommended and may in fact extend survival. The STOTT PILATES® Breast Cancer post-operative workout program is divided into three segments, a gentle warm-up, a main workout, and a cool down. Movements included aim to optimize mobility, strengthen upper body functional recovery and re-establish the mind-body connection.

WORKOUT LEVEL: Level 1

LANGUAGE TRACKS: English

REQUIRED EQUIPMENT: Exercise Mat, Stability Barrel™ Lite, Mini Stability Ball™ (small & large), Sliding Mobility Disks™, Soft Kettlebell Plus, Flex-Band® Loop (regular & XL), Foam Cushions

DVD Contents: 54 exercises, Workout time 26 / 27 / 26 min DVD Length: 170 min, Closed Captioning

Exercises:

STOTT PILATES® Breast Cancer Post-Operative Workout 1

Warm Up:

Focused Breathing, Pin & Pull Exploration

Quadruped, Sliding Cat Stretch, Sliding Thread the Needle

Workout:

Arm Bouncing, Unilateral Hip Release, Leg Slides & Glide, Supine Bilateral Clam, Imprint & Release, Unilateral Leg Slides, Unilateral Arm Reaches, Shell Stretch, Targets Single Leg Slides, Flex-Band® Loop Series, Adductor Bounce, Hip Abduction on Wall

Cool Down:

Neck Mobility, Spine Stretch Forward

STOTT PILATES® Breast Cancer Post-Operative Workout 2

Warm Up:

Focused Breathing, Breathing with Lateral Flexion in Cervical Spine, Pin & Pull Exploration

Workout:

External Rotation, Shoulder Arcs, Arm Bouncing, Single Leg Slides, Leg Slides & Curls, Supine Bilateral Clam, Sliding Catch Stretch, Sliding Thread the Needle, “Wax On, Wax Off” Slider Circles, Leg Pull Front, Prep to Plank Series, Sliding Arm Scissors, Hip Hinge/Deadlift, Bent Over Row, Flex-Band® Loop Series

Cool Down:

Arm Rotations, Supported Forward Fold

STOTT PILATES® Breast Cancer Post-Operative Workout 3

Warm Up:

Supported Forward Fold, Sliding Cat Stretch

Workout:

Arm Scissors, “Wax On, Wax Off” Slider Circles, One Arm Press, Isometric Hip Flexion Abduction, Gate Pattern Series, Split Lunge, Shoulder Loop Series, Forearm Leg Slides to Plank, Hydrant, Arm Scissors, Double Leg Curl Scissor Series, Hip Hinge/Deadlift, Flex-Band® Loop Series

Cool Down:

Spinal Rotation, Body Check

Bonus features:

Biomechanical Principles, Pre- & Post-Operative Program Overview,

3 workouts, Merrithew™ equipment & accessories overview, Find out about instructor training

SPECS

DEPTH: 0.5"

WIDTH: 6"

HEIGHT: 8"

WEIGHT: 0.75 lbs