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Preface
Acknowledgments
CHAPTER 1 Taking Control
Laying the Foundation
Creating a Team
CHAPTER 2 Pounds, Muscles, and Bones
Paring Off Pounds
Rebuilding Muscle
Shoring Up Bones
CHAPTER 3 Combating Lymphedema
The Lymphatic System
Lymph Node Surgery
The Lymphedema Cycle
Reducing the Risk for Lymphedema
Where Does Exercise Fit In?
CHAPTER 4 After Lumpectomy
The Surgery
The Challenges
CHAPTER 5 After Mastectomy
The Surgery
The Challenges
CHAPTER 6 After Breast Implant Surgery
The Surgery
The Challenges
CHAPTER 7 After TRAM Flap Surgery
The Surgery
The Challenges
CHAPTER 8 After Latissimus Dorsi Flap Surgery
The Surgery
The Challenges
CHAPTER 9 Exercise with Care
Safety First
Lymphedema and Exercise
The Toolbox
CHAPTER 10 A Plan for Every Woman
The Right Mix
The Right Timing
CHAPTER 11 The Exercises
Warm-Ups
Balance
Stretches: Upper Body
Stretches: Core
Stretches: Lower Body
Strength: Upper Body
Strength: Core
Strength: Lower Body
CHAPTER 12 The Workouts
Lumpectomy or Mastectomy: Balance and Stretches
Lumpectomy or Mastectomy: Strength Workout 1
Lumpectomy or Mastectomy: Strength Workout 2
Breast Implant: Balance and Stretches
Breast Implant: Strength Workout 1
Breast Implant: Strength Workout 2
TRAM Surgery: Balance and Stretches
TRAM Surgery: Strength Workout 1
TRAM Surgery: Strength Workout 2
Lat Surgery: Balance and Stretches
Lat Surgery: Strength Workout 1
Lat Surgery: Strength Workout 2
Save Your Shoulder: Strength Workout Phase 1
Save Your Shoulder: Strength Workout Phase 2
Resources
Index