With the continuous improvement of health management awareness, more and more women include breast health in their daily maintenance list. Different from strenuous exercise, breast health exercises are more suitable for the fragmented rhythm of modern women's life with the advantages of "no equipment, gentle movements, and short time".

Breast health exercises can promote blood circulation in the breast and surrounding tissues, assist in dredging the meridians, and can relieve common breast tenderness and other discomforts before and after menstruation, and build a "protective line" for the prevention of breast nodules and other problems in daily life.

Suitable for people

Breast health exercises belong to the category of physical health care, which is more about providing daily "auxiliary support" for breast health, rather than a "master key" to solving breast problems. It is recommended that the following groups of people focus on and learn:

1 Healthy women

Women over 25 years old, especially those who stay up late for a long time, are stressed, and have high fluctuations in hormone levels can do breast health exercises. Breast health exercises improve local microcirculation by stimulating the pectoralis major muscle and reduce the risk of breast hyperplasia and breast nodules.

2 Patients with mild breast hyperplasia

For female friends with category BIRADS1-2 (i.e., "simple hyperplasia" and "small cysts"), breast health exercises can relax the chest wall muscles, reduce the pressure on breast tissue, and relieve symptoms such as premenstrual bloating and pain, breast tightness, etc. However, such patients need to exercise after evaluation by a doctor, and treatment should be prioritized if accompanied by significant lumps or increased pain.

3 Postoperative rehabilitation period of the breast

Patients who have been confirmed by doctors to have good wound healing more than 3 months after breast cancer breast-conserving surgery and breast fibroma resection can improve lymphatic return to the affected limb and prevent postoperative upper limb edema through low-intensity shoulder activities, pectoral muscle stretching and other activities.

4 Menopausal women

Women over 45 years of age may experience breast laxity and sagging breasts due to a decrease in estrogen levels, which gradually deteriorates and may cause breast sagging. Chest muscle strength training in breast health exercises, such as "breast expansion exercise", can enhance the support of the pectoralis major muscle, delay breast shape changes, and regulate endocrine tension to reduce the risk of breast discomfort during menopause.

Contraindicated people

People with the following conditions need to stop or avoid practicing breast exercises and consult a breast specialist if necessary.

1. Patients with acute mastitis have redness, swelling, heat and pain in their breasts.

2. Patients with breast malignant tumors, without surgery or within 3 months after surgery.

3. Breast skin damage, or eczema.

4. Patients with severe cardiovascular and cerebrovascular diseases, such as hypertensive crisis and coronary heart attack.

5. Pregnant women, especially in the first trimester, have sensitive breasts that are easily irritated.

4 details determine effectiveness and safety

Whether breast health exercises are effective is closely related to the individual's "readiness state", and the following details are often overlooked, so everyone should pay attention.

Time

Avoid the "sensitive period", and the best time to practice is the 7th~14th day of the menstrual cycle. At this time, the body's estrogen levels are relatively stable, breast congestion is reduced, and the response to stimulation is relatively mild.

Avoid 1 week before your period. Affected by changes in progesterone levels, the breasts are physiologically enlarged, the ligaments are sensitive, and excessive stretching may cause pain. Avoid practicing on an empty or full stomach.

Practicing within 1 hour after meals may cause discomfort due to active gastrointestinal peristalsis; Too long an empty stomach, such as practicing when you don't eat in the morning, can easily lead to hypoglycemia and dizziness.

apparel

Let the breasts "breathe freely" Choose cotton sports bras without wires and wide straps, and the cup depth can be 1~2 yards larger than the daily to avoid restricting the activities of the pectoralis major muscle.

environment

Warm ≠ stuffy. The indoor temperature is recommended to be 24~26 degrees Celsius, and avoid air conditioners or fans blowing directly on the shoulders and neck to avoid muscle spasms. If you practice in winter, you can use a hot towel or warm water bag to warm the breast area in advance to promote local blood circulation. Keep the water temperature in the warm water bag at 45~50 degrees Celsius to avoid burns.

state

Emotions are more important than physical strength, take 5~10 deep breaths before practice, inhale for 4 seconds, hold your breath for 2 seconds, and then exhale for 6 seconds to relieve anxiety. Studies have shown that when people are nervous, their sympathetic nerves are excited, which inhibits lymphatic circulation and affects the effectiveness of practice.

10 exercises are explained step by step

The following movements need to be accompanied by soothing music, and everyone can stand immediately after getting ready. When standing, your feet are shoulder-width apart and your knees are slightly bent. Do each movement for 1 minute, rest for 30 seconds between sets, and maintain natural breathing throughout the process to avoid holding your breath.