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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

Strength & Mobility Plan for Those Living With Cancer

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
Strength & Mobility Plan for Those Living With Cancer – Advanced

Strength & Mobility Plan for Those Living With Cancer

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

Legal Disclosure

All information presented in this program is intended for general educational purposes only and shall not constitute or replace professional medical, exercise, or diet advice, treatment, or services.  You must always consult your physician before beginning this or any other exercise program.  Use of this program is at your own risk.  We, the creators, performers, distributors, and producers of this program, disclaim any and all liability for any loss, damage, or injury in connection with any use of this program or the information presented herein.  We do not make any express or implied warranties or representations of any kind with respect to this product or to the information presented herein.

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