Introduction
There are a few lymphatic drainage exercises that you can do at home to help improve the flow of lymphatic fluid. One simple exercise is to raise your arms overhead and then circle them in a clockwise direction. You can also try gently tapping your feet up and down, or doing a light jog in place. If you have access to a pool, swimming is a great way to promote lymphatic drainage.
Exercise 1 – Raise Your Arms Overhead and Circle Them Clockwise
The first lymphatic drainage exercise is to raise your arms overhead and then circle them in a clockwise direction. This stimulates the thoracic duct’s ability to move fluid from the right side of the body back toward the left side. You can do this lymphatic drainage exercise while standing or sitting in a chair.
Start with your arms at your side and your palms facing down toward the floor. Then, raise them overhead so that you’re looking up at your hands.
Next, begin to circle both arms clockwise, tracing small circles on the ceiling with each hand. Continue until you have made about 10 circles in the clockwise direction.
Then, switch directions and trace counterclockwise circles on the ceiling with your hands to complete one lymphatic drainage cycle. Repeat this exercise 5-10 times or until you feel a slight tingling sensation in your hands and feet.
Exercise 2 – Gently Tap Your Feet Up and Down
The second lymphatic drainage exercise is to gently tap your feet up and down. This helps stimulate the lymphatic vessels in the lower body, which run close to the skin’s surface. You can perform this exercise while standing or sitting in a chair.
Begin by standing up straight with your feet parallel to each other and touching one another at the balls of your feet.
Exercise 3 – Do a Light Jog In Place
The last lymphatic drainage exercise is to do a light jog in place. This stimulates the lymphatic vessels in the legs and abdomen, which run close to the skin’s surface. You can do this exercise while standing or sitting in a chair.
Lymphatic Drainage Benefits
The lymphatic system is the body’s main defence against infection. It also helps drain excess fluid from tissues and return it to the bloodstream, which keeps your body balanced. When you do these simple exercises, you’ll notice that they make you feel more energized. This is because lymphatic drainage can help reduce the feeling of bloating caused by excess fluid and toxins in the body.
Lymphatic Drainage Risks And Cautions
These exercises are generally safe for most people. However, you should not perform this type of exercise if you have a lymphatic disorder or swelling in your arms, legs, hands, feet, or ankles as it could worsen the problem. If you have any health concerns, you should talk to your doctor before starting this exercise program. And if at any time these exercises cause any discomfort or pain, stop immediately and consult your doctor.
Precautions for Lymphatic Drainage Exercises
As with any type of physical activity, it’s important to take precautions when doing lymphatic drainage exercises. This will help reduce the risk of injury and keep the lymphatic system flowing normally. If you have any medical concerns, talk with your doctor before starting this exercise program. You should also drink plenty of water before, during, and after doing these exercises to remove toxins from your body. You can also add a pinch of sea salt to a glass of lukewarm water and drink it before working out to enhance the effects of these exercises. If you are pregnant, diabetic, or have any blood clotting disorder, then you should avoid this exercise program. Menstruating women can do lymphatic drainage exercises but should stop immediately if they experience pain.
