The Healing Power of Movement
Breast Cancer Stretch Workouts
Pre & Post Treatment
Start with a Stretch
– Words from Sahra –
“After undergoing a lumpectomy in December 2021 and radiation in 2022, I know firsthand that stretching and moving prior to and during treatment has a direct impact on recovery. I was lucky to be able to lead myself through workouts while preparing for surgery, but most people need a guide. Stretching and awakening my muscles and connective tissue made recovery easier and gave me a sense of control during a destabilizing period in my life. Essentrics also helped to regulate my body’s reaction to all the stresses that appeared along the way to recovery. I hope to be able to guide, support and motivate other women through their journey with these stretch routines and my personal experience.” – Sahra, Co-founder of Essentrics
Movement for Pre-Surgery
for Faster Recovery of the Body & Mind
A breast cancer diagnosis, no matter the severity, causes stress. Going into treatment, feeling in control of your body is paramount, both physically and mentally. A gentle stretch and strengthening workout will help you to prepare your body for faster recovery, help relieve stress and tension, and help you get into uncomfortable positions needed for radiation treatment.
Pre-Surgery Support for Beginners
with Sahra Esmonde-White
This gentle stress releasing and empowering pre-surgery workout will increase your mobility, lubricate and unlock connective tissue, joints and muscles to prepare you for surgery.
Pre-Surgery Support – Intermediate
with Sahra Esmonde-White
An intermediate Essentrics workout for those accustomed to moving that will prepare your body for faster recovery, help relieve stress and tension, as well as lubricate and unlock connective tissue, joints and muscles.
Movement for Post-Surgery
to Promote Healing & Prevent Injury
It is essential to keep moving post-surgery, however it is important to go slowly and be cautious even if you feel physically well after your surgery. The connective tissue found within our bodies is impacted by a lumpectomy no matter the size, and overexercising can damage this tissue leading to setbacks and longer recovery times. A gentle stretch and strengthening workout which takes this into account will lead to faster recovery, less pain and greater physical and mental health in the long term.
Post surgery we want to keep our bodies moving to bring in the healing power of blood and hydration, but we don’t want to overdo it. The workouts are designed to help promote healing, help patients retain or gain more fitness, and feel the confidence of working along with an instructor who has experienced recovery firsthand.
Gentle & Slow Post-Surgery Recovery Workout
with Sahra Esmonde-White
Release, Relax & Strengthen. Once your doctor has given you the green light to exercise, this workout will gently help you to release tension and start the healing power of circulation. Also excellent to do during and prior to radiation.
Energy Activation | Lower Body Barre
with Sahra Esmonde-White
Don’t want to use your upper body, but still want to stay active? This lower body barre workout will help boost your energy and mitochondria, while increasing both strength and flexibility.
Rehabilitation Exercises
with Miranda Esmonde-White
Designed to help rehabilitate after breast cancer surgery with lymph node removal, these gentle exercises will help you regain range of motion.
Stress Release Exercises
with Miranda Esmonde-White
These stress release exercises were designed to release tension within the neck, shoulders, and arms – specifically helping to rehabilitate after breast cancer surgery.
Do not begin this or any other exercise without the approval from your doctor. Be gentle with your exercise during this time.
Movement helps to support healing; however your movements should be slow and gentle.
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Breast Cancer Rehabilitation
Post-Surgery
Post-Surgery
“We are both breast cancer survivors & fitness specialists who want to share these rehabilitation workouts with you.
Use them as often as you like & pass them onto others in need.” – Miranda & Sahra
In 2002, we launched our first breast cancer rehabilitation series following Miranda’s own experience with breast cancer. Working with one of the world’s leading pharmaceutical companies, we were able to bring these Essentrics workouts around the globe — helping women from Japan and India, to South Africa and Central America.
Miranda’s Breast Cancer Story
Miranda is one of the many women who have chosen to use their personal experience with their Breast Cancer treatment and recovery in order to help others on their journey to recovery.
Here is her story.
“Until getting my breast cancer diagnosis I had always been a strong woman both mentally and emotionally. I had boundless energy and enthusiasm, had been a professional ballet dancer and was now an entrepreneur. My daughter had never seen me as someone who was vulnerable and weak, so my reaction to breast cancer came as a shock to both of us. I fell apart emotionally and no words of comfort or gestures of kindness could pull me out of the emotional pit I was falling into. I had just signed my first contract with PBS to tape a series of Classical Stretch TV shows when I found a lump in my breast.
The lump was large and growing rapidly making my surgeon worry as to the seriousness of the cancer. He warned me of the possibilities of a full mastectomy, followed by an aggressive protocol of chemotherapy and radiation. The surgery was to be performed 6 weeks before I was scheduled to tape the first 15 shows. From my surgeons diagnosis I did not believe that I would ever teach again and the possibility of filming was close to impossible. The treatment he was proposing would cause me to lose my hair, and be exhausted and unable to work for the best part of the year. Everything I had worked towards seemed to be coming to an end.
After the surgery the cancer proved to be contained, eliminating the need for chemotherapy. This meant that only radiation was required so no hair loss; that was a relief. However, after the surgery, I was unable to raise my arm above my waist and was left with a painful underarm disfiguration. I couldn’t see how I would be able to film the TV shows or even teach again if I couldn’t lift my arm. I am a dancer and movement has been such an important part of my life, so one of the things that affected my morale the most was the unexpected fact that I had terrible trouble regaining my range of motion. Here I was an exercise specialist who had been given clear and detailed instructions from the hospital physiotherapy department, and I could not figure out how to rehabilitate my arm. Once again I fell into a bit of depression and despair. I was very fortunate to have a close friend who was a physiotherapist and who came to my home and led me through my rehabilitation.
The entire experience of cancer: the loss of control of life, the sense of dependency, the helplessness, the not knowing what was going to happen next, the fears, dealing with the unknown, all became too overwhelming sending me into an emotional tailspin that lasted almost a year. I had always been able to deal with every other adversity, this was the first one I felt incapable of overcoming. I went through a personality change becoming reclusive and depressed. Every cancer story is very personal; they are the stories of each person’s private struggles. During my convalescence I found that only real solace and comfort came to me from talking with fellow cancer survivors. We all spoke the same language; we understood each other’s pain. The sharing of their experiences helped me find my way out of my depression and fears.”
– Miranda
Free Rehabilitation Workout Videos
Why we made these workouts.
“The experience of my initial reaction to breast cancer and my trouble inspired both Sahra and I to make an exercise video to help other women avoid the same emotional pitfalls. Given that we were both in the health and fitness field, we felt that this was an area where we could contribute. Not every breast cancer patient is fortunate enough to have a personal physiotherapist visit them after surgery. We made this video to be that personal therapist for other women.
This concept is the brainchild of Sahra who became determined to make sure that as many women in the world didn’t suffer emotionally and physically as I did. She found all the funding, the film crew and worked with physiotherapists and an oncologist to make sure this exercise video happened and was endorsed by the medical community. She has worked to bring it into other countries including Mexico, Panama, Guatemala, Costa Rica, Greece, India, South Africa and more.
With the advice from my oncologist and physiotherapist we used Essentrics exercises to create a workout specifically designed for breast cancer survivors. We developed specific exercises which safely and systematically increased the range of motion of the arm. We have since worked together giving workshops and lectures to increase awareness of both the exercises and the importance of rehabilitation.”
– Miranda
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