Resuming exercise after breast implant surgery must be done gradually and carefully to protect healing tissues, reduce complications (like implant displacement or wound issues), and rebuild strength safely.
Below is a sample 12-week progressive workout modification plan for general educational purposes only.
👉 Always follow your plastic surgeon’s specific instructions, as individual recovery times vary depending on surgical technique, implant placement (subglandular vs. submuscular), and healing progress.
🗓 Weeks 0–2: Immediate Post-Op Phase (Rest & Recovery)
Goals: Protect incisions, control swelling, promote gentle circulation.
Avoid: Any upper-body or chest activity, stretching arms overhead, lifting >5 lb (2–3 kg), raising heart rate excessively.
Activities:
- Short, slow walks (5–10 min, 2–3×/day) to prevent stiffness and improve circulation.
- Deep diaphragmatic breathing exercises.
- Gentle neck, ankle, and wrist mobility.
🗓 Weeks 2–4: Early Mobility Phase
Goals: Maintain lower-body fitness, restore gentle range of motion (ROM) in shoulders.
Guidelines:
- Surgeon should clear you before increasing activity.
- Avoid chest muscle activation (no pushing/pulling).
Activities:
- Continue daily walks; increase to 20–30 min at an easy pace.
- Gentle shoulder rolls, scapular retraction without resistance.
- Seated lower-body work (e.g., light stationary bike, calf raises).
- Light stretching of neck and back (avoid pec stretch).
🗓 Weeks 4–6: Light Activity Phase
Goals: Gradually reintroduce movement, improve posture, support circulation.
Activities (if cleared):
- Walking, elliptical, recumbent bike (low resistance).
- Light lower-body strength (bodyweight squats, bridges, side-lying leg lifts).
- Gentle upper-body mobility: arm circles, wall slides (pain-free range).
- Still avoid: Push-ups, planks, chest press, or overhead lifting.
🗓 Weeks 6–8: Strength Re-introduction Phase
Goals: Re-engage upper body lightly, begin general strength foundation.
Activities (if cleared by surgeon):
- Continue cardio (low–moderate intensity).
- Lower-body strengthening: lunges, resistance band work.
- Core: pelvic tilts, bird dog, dead bug (no chest pressure).
- Light upper-body with bands or 1–3 lb weights: biceps curls, triceps kickbacks, lateral raises (no chest strain).
🗓 Weeks 8–10: Controlled Strength Progression
Goals: Gradually restore full ROM and increase load tolerance.
Activities:
- Full-body strength training with light-to-moderate weights (avoid chest isolation).
- Incorporate functional moves: step-ups, resistance rows (with light tension).
- Begin gentle pec stretching if cleared.
- Moderate cardio (brisk walk, incline treadmill).
🗓 Weeks 10–12: Return to Normal Training
Goals: Gradual reintroduction of chest work and higher-intensity exercise.
Activities (withclearance):
- Light chest work: wall push-ups → incline push-ups.
- Gradually resume resistance training routine (start 50% pre-surgery load).
- Continue emphasizing posture and scapular stability.
- Progress intensity slowly—monitor for pain, swelling, or implant movement.
⚠️ Key Precautions
- No high-impact or bouncing movements (e.g., running, jump rope) until your surgeon approves.
- Always wear a supportive sports bra during activity.
- If you experience pain, tightness, swelling, or asymmetry — stop immediately and contact your surgeon.
- Each stage may vary; some patients need longer at each step.
