What to Do After Breast Cancer Surgery - Starting Day One (or Wherever You Are in Recovery)

A free, step-by-step recovery program to help you reduce complications, regain movement, and safely start healing - without guessing what's safe.

Get the free RECOVER program: 6 Weeks of Guided Recovery After Breast Cancer Surgery
You’ve just had surgery (or you’re about to). And suddenly you’re expected to just… figure it out.

  • What movements are safe?
  • How do you prevent stiffness or complications
  • Should you be exercising or resting?
  • How do you reduce your risk of lymphedema?

Most women are told they can “start moving again”… But no one gives them a plan. That’s exactly why I created RECOVER. As a breast cancer physical therapist and a survivor myself, I experienced this gap firsthand. So I built the program I knew I needed to safely recover after surgery.

RECOVER: The First Phase of the Pink Badger Method

A structured, evidence-based recovery program you can start as early as day one after surgery.
Designed to help you heal safely, reduce complications, and begin rebuilding your strength with confidence.

Inside RECOVER, you'll get:

A complete 6-week recovery plan

  • Full-body, progressive exercise program
  • Restore range of motion and reduce stiffness
  • Improve posture and movement patterns
  • Gentle strengthening to support healing

Education you were never given

  • Early signs of lymphedema
  • How to reduce your risk of complications
  • What to avoid (and what actually helps)
  • How to find a specialized PT or OT

Weekly guidance

  • Simple weekly to-do lists
  • Clear progression so you're not guessing
  • Support for common issues like: cording, stiffness, swelling, fatigue

This program is designed to help you:

  • Regain mobility and reduce stiffness
  • Support lymphatic health and reduce swelling risk
  • Prevent or manage cording
  • Improve circulation and reduce risk of blood clots
  • Feel more confident moving your body again

RECOVER is for you if:

  • You've recently had breast cancer surgery
  • You're preparing for surgery and want to know what to expect
  • You feel unsure how to safely start moving again
  • You weren't given a clear recovery plan
  • You're just getting back into exercise after treatment
Not just for the early days after surgery
Even if you’re months – or years – out from treatment, this program can still be a powerful starting point.
If you’re dealing with stiffness, weakness, fear around movement, or you’re unsure how to safely get back into exercise, RECOVER gives you a structured, safe place to begin.

What others are saying

"I just wanted to reach out and let you know how much your free program helped me. I'm at the 6 week post surgery mark and my PT said my progress is well beyond what's typical. I really think your program is a big part of that."
- Megan

Start your recovery with a clear plan

Hi, I’m Ashlynne. I’m a breast cancer physical therapist and survivor. I created RECOVER because I know what it feels like to leave surgery without clear guidance, and I’ve helped hundreds of women safely navigate this phase of recovery. You shouldn’t have to figure this out on your own.

P.S. This is the program I created for myself after my own surgery – because no one gave me this kind of guidance. It’s everything I wish I had known from day one.