Strength & Mobility Plan for Those Living With Cancer

This movement-based program was created to support individuals living with cancer — whether currently in treatment, recovering from it, or managing long-term effects. Grounded in oncology rehabilitation guidelines and functional fitness principles, this plan focuses on safe, adaptable exercises that help maintain strength, mobility, and confidence during a challenging time.

The workouts are designed to respect your energy levels, support your physical resilience, and offer structure without becoming overwhelming. Whether you’re navigating fatigue, stiffness, or changes in balance, this plan provides options to move with purpose — at your pace, on your terms.

What This Planner Includes:

Gentle, progressive workouts in seated, supported, and standing formats

Movements designed to accommodate fatigue, balance issues, and surgical limitations

Breathwork and posture exercises to support relaxation and recovery

Functional strength and mobility drills to improve daily movement

Scalable options for all energy levels and treatment stages

Guidance drawn from respected cancer rehabilitation and exercise oncology sources

Strength & Mobility Plan for Those Living With Cancer – All Levels

Beginner Level

Workout 1: Seated Strength & Circulation Activation

Seated March with Gentle Arm Swing – 3 sets x 20 sec
Seated Heel Tap + Toe Tap (alternating) – 3 sets x 10 per foot
Seated Arm Curl (Bodyweight or Light Band) – 3 sets x 10
Shoulder Roll + Neck Relaxation – 3 sets x 8
Diaphragmatic Breathing (Hands on Ribs) – 2 sets x 30 sec
Forward Fold + Arm Drape (Seated Stretch) – 2 sets x 20 sec

Workout 2: Posture & Upper Body Engagement

Seated Arm Reach (Forward and Upward) – 3 sets x 8
Scapular Squeeze (Pinch & Release) – 3 sets x 10
Seated Lateral Arm Raise – 3 sets x 8
Forearm Rotation (Palm Up to Down) – 2 sets x 10
Finger Flex + Extend (Gentle Hand Stretch) – 2 sets x 10
Seated Cat-Cow (Spinal Mobility) – 2 sets x 6

Workout 3: Supported Lower Body & Core Activation

Sit-to-Stand (Use Arms as Needed) – 3 sets x 6
Seated Leg Extension (Alternate Legs) – 3 sets x 10
Wall or Chair Heel Raise – 3 sets x 12
Gentle Seated Twist with Breath – 2 sets x 6 per side
Seated Pelvic Rock (Tilt Forward and Back) – 2 sets x 8
Seated Hamstring Stretch – 2 sets x 30 sec per leg

Workout 4: Balance Awareness & Energy Reset

Wall Support March (Slow Pace) – 3 sets x 10 steps
Side-to-Side Seated Weight Shifts – 3 sets x 10
Standing Postural Hold + Inhale/Exhale – 2 sets x 20 sec
Seated Arm Sweep + Exhale – 2 sets x 30 sec
Visual Tracking (Follow Finger with Eyes) – 2 sets x 5 per direction
Seated Neck Stretch + Shoulder Drop – 2 sets x 15 sec per side

Workout 5: Breath-Guided Movement & Flow

Seated Reach + Inhale, Lower + Exhale – 3 sets x 6
Wrist Circles + Finger Movement – 3 sets x 10
Seated Opposite Arm + Leg Tap – 3 sets x 8
Diagonal Arm Reach + Trunk Lift – 2 sets x 6
Seated Chest Opener + Breath – 2 sets x 20 sec
Box Breathing (4-4-4-4) – 2 rounds

Workout 6: Recovery & Rhythmic Mobility

Seated Shoulder Circles + Deep Breaths – 3 sets x 10
Side Arm Sweep (Palm Open) – 3 sets x 8
Seated Heel Slide (One Leg at a Time) – 2 sets x 10
Gentle Seated Twist with Eye Gaze – 2 sets x 6 per side
Seated Forward Fold + Arm Drop – 2 sets x 20 sec
Grounded Breathing (Eyes Closed Optional) – 2 rounds

Intermediate Level

Workout 1: Functional Strength & Supported Standing

Sit-to-Stand (Arms Crossed if Able) – 3 sets x 6
Wall Support Step Forward + Pause – 3 sets x 6 per leg
Standing Heel Raise + Arm Reach – 3 sets x 10
Shoulder Blade Squeeze + Deep Breath – 3 sets x 10
Standing Chest Opener (Wall or Doorframe) – 2 sets x 20 sec
Grounded Box Breathing – 2 rounds

Workout 2: Gentle Core & Trunk Mobility

Seated or Standing Trunk Rotation with Arm Reach – 3 sets x 6 per side
Diagonal Arm Sweep with Controlled Exhale – 3 sets x 6
Standing Pelvic Rock (Back Against Wall) – 3 sets x 8
Seated Opposite Elbow to Knee Tap (Slow) – 2 sets x 8
Seated Cat-Cow with Inhale/Exhale – 2 sets x 6
Seated Forward Fold + Arm Wrap – 2 sets x 20 sec

Workout 3: Lower Body Strength & Step Confidence

Chair-Assisted Reverse Lunge Tap – 3 sets x 5 per leg
Lateral Step with Pause (Wall Nearby) – 3 sets x 6 per side
Wall Heel Raise + Inhale/Reach – 3 sets x 10
Standing Weight Shift (Side to Side) – 2 sets x 10
Seated Leg Extension + Arm Reach – 2 sets x 8 per side
Seated Hamstring or Calf Stretch – 2 sets x 30 sec

Workout 4: Posture, Balance & Energy Rebuilding

Standing Postural Reset (Wall or Doorframe) – 3 sets x 20 sec
Seated or Standing Arm Circles + Breath – 3 sets x 10
Supported March with Arm Opposite Swing – 3 sets x 20 sec
Side-to-Side Seated or Standing Rock – 2 sets x 10
Wrist Circles + Hand Open/Close – 2 sets x 10
Diaphragmatic Breathing with Eye Closed Option – 2 rounds

Workout 5: Dynamic Upper & Lower Body Integration

Step Tap + Overhead Reach (Wall or Chair Nearby) – 3 sets x 6 per leg
Wall Push + Step Back – 3 sets x 6
Standing Side Reach + Deep Breath – 3 sets x 6 per side
Arm Raise + Head Turn (Gaze Control) – 2 sets x 5 per side
Seated Diagonal Reach + Return – 2 sets x 6 per side
Seated Shoulder + Neck Reset – 2 sets x 20 sec hold

Workout 6: Recovery Movement & Flow

Arm Sweep + Exhale (Standing or Seated) – 3 sets x 8
Supported Heel-to-Toe Walk (Slow) – 3 sets x 8 steps
Seated or Standing Cross-Body Arm Reach – 2 sets x 6
Trunk Rotation with Gaze Tracking – 2 sets x 5 per side
Seated Forward Fold + Rhythmic Breathing – 2 rounds
Box Breathing with Gentle Posture Reset – 2 rounds

Advanced Level

Workout 1: Strength in Motion

Sit-to-Stand + Arm Reach Overhead – 3 sets x 6
Step Forward + Return (Wall or Chair Nearby) – 3 sets x 6 per leg
Lateral Step + Arm Sweep – 3 sets x 6 per side
Shoulder Roll + Deep Breath Reset – 2 sets x 10
Standing Hamstring Stretch (Wall or Chair Support) – 2 sets x 30 sec
Grounded Box Breathing – 2 rounds

Workout 2: Postural Control & Gait Training

Supported Heel-to-Toe Walk – 3 sets x 10 steps
Wall Push-Off + Step Catch (Balance Prep) – 3 sets x 6
Arm Reach Across Midline (Standing or Seated) – 3 sets x 6 per side
Pelvic Tilt + Breath (Wall Support) – 2 sets x 8
Arm Circles + Eye Tracking – 2 sets x 10
Seated Forward Fold + Relax – 2 sets x 30 sec

Workout 3: Strength & Step Confidence

Chair Squat (Mini Depth) + Reach Forward – 3 sets x 6
Step Over Low Object (Book, Line, or Cone) – 3 sets x 6 per leg
Standing Calf Raise + Overhead Hold – 3 sets x 10
Seated Diagonal Arm Reach + Return – 2 sets x 6 per side
Finger Mobility Drill (Open/Close, Taps) – 2 sets x 10
Breath Reset with Hands on Ribs – 2 rounds

Workout 4: Full-Body Movement & Flow

Opposite Arm + Leg Tap (Standing or Seated) – 3 sets x 8
Standing Trunk Rotation + Gaze Focus – 3 sets x 6 per side
Wall Support March with Slow Rhythm – 3 sets x 20 sec
Wrist Circle + Overhead Reach – 2 sets x 8
Seated Cross-Crawl + Breath – 2 sets x 8
Rhythmic Breathing with Eyes Closed (Optional) – 2 rounds

Workout 5: Coordination & Recovery Balance

Step Tap + Arm Lift Combo – 3 sets x 6 per leg
Supported Lateral Step + Reach to Object – 3 sets x 6 per side
Shoulder Squeeze + Inhale Hold – 3 sets x 8
Narrow Base Stand + Gentle Sway (Wall Nearby) – 2 sets x 15 sec
Diagonal Trunk Sweep + Reset – 2 sets x 6
Seated Arm Wrap + Fold – 2 sets x 30 sec

Workout 6: Resilience & Closing Flow

Timed Sit-to-Stand (Self-paced, 30 sec) – 3 rounds
Arm Sweep + Side Reach – 3 sets x 6 per side
Step Forward + Arm Swing – 3 sets x 6
Breath-Guided Diagonal Reach – 2 sets x 6
Seated Neck Roll + Shoulder Drop – 2 sets x 10
Gentle Box Breathing with Posture Hold – 2 rounds

Strength & Mobility Plan for Those Living With Cancer – Intermediate