News

Strengthen your body with a simple yoga plan

BY Heidi Floyd, Vera Bradley Foundation Ambassador and Cancer Survivor

Fort Wayne, Indiana (June 2, 2008) — While it is difficult for anyone to start a new exercise regime, women undergoing breast cancer treatment can face additional challenges. After surgery it can be hard to do certain moves. With the help of Margaret Krouse, a Vera Bradley employee and certified-yoga and pilates instructor in Fort Wayne, Ind., we’ve designed an easy exercise plan with simple yoga exercises modified specifically for breast cancer patients.

Most oncologists recommend weight-bearing exercises to help strengthen bones and muscles. (Talk to your doctor before starting any new workout plan.) “These moves will give you a total body workout, toning arms, legs and core,” says Margaret. “You’ll build strength and balance both physically and mentally.” These moves are wonderful for any woman trying to reverse the effects of gravity and time. So let’s just do it together!

DIP A terrific way to tackle those fabulous arms of yours. So long flabby arms that keep waving long after the hands have stopped!

Try it: Find a sturdy chair (or small step). Sit at the edge of seat with feet hip-width apart, hands lightly gripping sides. Slide off chair, keeping legs perpendicular to floor (adjust feet if necessary). Lower body toward floor as elbows come into a right angle (as shown). Slowly come back up as arms straighten. This is one rep. Work up to 10 reps.

ARM CIRCLES Tone and strengthen those “guns” of yours. Simply holding your arms out for a period of time will also do the trick.

Try it: Stand with feet hip-width apart. Raise arms to shoulder height. Circle arms forward, creating basketball-sized loops in the air. Return to start. Work up to 10 reps. Repeat in opposite direction.

MODIFIED PUSH-UP A great way to improve upper body strength—and no we aren’t referring to a new Victoria’s Secret™ product.

Try it: Start in modified push-up position (as shown). Lower body toward floor keeping arms and elbows close to body. Push back up and return to start. Work up to 10 reps. (You can also do this move standing, by leaning against a wall.)

TREE Regain balance that might now be challenged, particularly with mastectomy patients.

Try it: Stand with feet hip-width apart. Place right foot on inner left calf (as shown). Bring arms out to the side to help balance. Hold for three breaths. Return to start. Repeat on opposite side. Work up to holding the position on each side for 8-10 breaths.

SPINE BALANCE A gentle, yet effective exercise, much like sound advice from your beloved grandma.

Try it: Start in table top position. Extend right leg back; raise left arm out in front of you (as shown). Hold for three breaths. Return to start. Repeat on opposite side. Work up to holding the position on each side for 8-10 breaths. (Beginners can modify move by holding legs and arms separately.)

Remember to work with what you have and chase away negative thoughts. Your new body is beautiful, just like you are on the inside. Focus on your physical strength now that you have shown the world how strong you are in every other way!

Margaret Krouse, Vera Bradley employee, demonstrates the suggested exercises.