Cover -- Title -- Copyright -- Contents -- Preface: Ann Marie's Journey through Breast Cancer -- Acknowledgments -- Share Pilates For Breast Cancer Survivors: A Guide to Recovery, Healing, and Wellness -- Part I: Introduction to Pilates for Breast Cancer -- Why Pilates for Breast Cancer? -- What are the benefits of Pilates? -- What does the research say? -- What are the issues faced by breast cancer survivors? -- What muscles are affected by breast cancer surgery? -- How does Pilates help? -- How to Use This Book -- Getting started -- Additional tips -- The Pilates Principles -- Advisories -- Part II: Stretches -- Neck Stretches -- No Stretch -- Yes Stretch -- Ears to Shoulders -- Standing Wall Angels -- Seated Chest Opener -- Interlace Hands in Front and Over Head -- Towel Stretches -- Side Body Stretch -- "W" Stretch -- Part III: Mat Pilates Program -- What Is Good Posture in Supine (Lying on Your Back)? -- Phase 1: Protective Phase -- Pelvic Tilts: Neutral and Imprinted Spine -- Breathing -- Supine Neck Releases -- Scapula Elevation and Depression -- Scapula Protraction and Retraction -- Elbow Flexion and Extension -- Bridging -- Heel Slides -- Marching -- Cane Raises -- Phase 2: Return to Function -- Arm Scissors -- Floating Arms -- Toe Taps -- Hundred, Feet Down -- Side Lying Chest Opener, Part 1 -- Back Stretch -- Leg Circles -- Single Leg Kick -- Baby Swan -- Mermaid -- Phase 3: Regaining Strength, Power, and Endurance -- Side Lying Rotator Cuff Push -- Side Lying Chest Opener, Part 2 -- Double Leg Kick -- Swimming -- Side Lying Leg Series -- Hundred -- Criss Cross, Feet Down -- Part IV: TRAM or DIEP Flap Pilates Program -- What Is Good Posture in Supine (Lying on Your Back)? -- Phase 1: Protective Phase -- Pelvic Tilts: Neutral and Imprinted Spine -- Breathing -- Scapula Elevation and Depression -- Scapula Protraction and Retraction.

Bridging -- Cane Raises -- Phase 2: Return to Function -- Heel Slides -- Knee Stirs -- Cat Stretch -- Swan -- Phase 3: Regaining Strength, Power, and Endurance -- Hundred, Feet Down -- Criss Cross, Feet Down -- Side Lying Leg Circles -- Single Leg Stretch -- Swimming -- Alternate Arm and Leg Lift -- Part V: Chair Pilates Program -- What is Good Seated Posture? -- Phase 1: Protective Phase -- Pelvic Tilts: Imprint and Release -- Breathing with Band -- Scapula Elevation and Depression -- Scapula Protraction and Retraction -- Shoulder Rolls -- Hip Hinge -- Phase 2: Return to Function -- Hundred -- Marching -- Arm Series -- Hug a Tree -- Scissors -- Open the Door -- Up "W" -- Heel Slides -- Phase 3: Regaining Strength, Power, and Endurance -- Marching with Arm Lifts -- Marching with Arm Scissors -- Rowing with Band -- Part VI: Standing Pilates Program -- What Is Good Standing Posture? -- Phase 1: Protective Phase -- Pelvic Tilts: Neutral and Imprinted -- Breathing -- Marching in Place -- Scapula Elevation and Depression -- Scapula Protraction and Retraction -- Squats -- Phase 2: Return to Function -- Footwork Squats -- Heels Together, Toes Apart -- Toes Turned Out -- Heel Raises: Parallel Position -- Marching with Arms Series -- Side Lifts -- Scissors -- Hundred -- Phase 3: Regaining Strength, Power, and Endurance -- Rowing with Band -- Hundred with Lifted Leg -- Single Leg Kick -- Leg Circles -- Part VII: Wellness -- Fatigue -- Sleep Positioning and Hygiene -- Arm Positions for Sleeping -- Develop a Relaxing Routine Before Bedtime -- Bedroom -- Foods and Liquids -- Exercise -- Lymphedema: Daily Living Recommendations (with Mary Essert, BA) -- Outdoors -- Indoors -- Daily Living -- Medical -- Travel -- Chemo Brain: Memory Boosters and Helpful Hints -- Get Organized -- Brain Exercises -- Stay Healthy -- Peripheral Neuropathy -- Dressing -- Daily Living.

Workstation -- Hygiene -- Pain -- Glossary -- Bibliography -- Resources -- General -- Clothing and Lymphedema Garments -- Equipment Vendors -- Apps -- Index.