Lisa's Workout:

Begin each session with a minimum of 5 minutes of cardio. Suggestions for increasing intensity and duration of cardio to equal 150 min./week of low to moderate intensity or 75 minutes of high intensity.

• Add variety - tennis, walking +++++
• Interval training - 30-60 sec. high intensity followed by 1-2 minutes of low to moderate throughout the workout session
• Running in a swimming pool for cardio as well as lymphedema prevention
• Mini-trampoline for cardio as well as lymphedema prevention

Upper body lymphatic drainage exercises with extra focus on neck stretches. Hold each stretch for 30-60 seconds.

Supine head retractions 8-10 hold 1-3 seconds (lay on back with knees bent and press head back into pillow - BREATHE!

Core:

• Seated "ball" crunches
• Bird dog
• Cat back
• Bug on it's back
• Baby cobra followed by child's pose
• Seated opposite arm/leg on ball hold 3-5 sec each side repeat 8-10 times ea. side

QL stretch

Tight hip flexors:

• Hip extension
• Bridges
• Leg curls with ball (supine)
• Wall squat

Tight chest muscles - door stretch hold 30-60 sec.

Foam roll Left Piriformis

Short arc quads over foam roller

Calves stretches - hold 30-60 sec.

R.O.M.:

• Abduction with dowel
• ER/IR with dowel