Pumping the lymphatic system.
6 lymphatic drainage exercises for pumping the lymphatic system! Super effective exercises for dispersing lymph and getting rid of edema. It will be especially useful for those whose physical activity leaves much to be desired.
Why do I need lymphatic pumping?
Want to lose weight, but the weight stands still? Do you notice swelling of the face and body, problem skin, cellulite? All these signs may indicate that the lymphatic system is not working as it should.
It can be compared with a pump that is constantly on the move: if it starts to work worse and the lymphatic circulation is bad, toxins accumulate in the body, and organs are overloaded.
To eliminate lymph stagnation and accelerated weight loss, doctors recommend moving more, eating right, and not forgetting about drinking. An effective way to improve the lymphatic system is to perform simple exercises.
They restore the venous outflow of fluid, improve blood circulation in blood vessels, relieve fatigue and a feeling of heaviness in the legs.
Remember! Our immune system depends on the lymphatic system!
Pumping the lymphatic system.
Effective exercises to disperse the lymph.
Lymphatic drainage complex is best done in the morning after waking up. Start it with simple exercises, and then move on to a douche or douche. When “sitting” during the day, relieve tension in the legs with the help of shocks according to Mikulin, to prevent the development of varicose veins.
Lie on your back on a flat surface. Cross your arms over your chest so that the fingers of the left palm rest under the right collarbone and the fingers of the right under the left.
Raise your elbows so that your fingers press on these areas, falling into the pits. Inhale in the starting position, exhale when pressed.
As you exhale, lift only your elbows, while simultaneously pressing on the dimples in which the lymph nodes are located.
Repeat 15–20 times.
Rolling on the feet (tremors according to the Mikulin method)
Stand evenly, arms along the body, feet parallel to each other.
Get on your toes, hold on for a second, then go down and roll onto your heels. Breathing in a normal rhythm. Repeat 20 times.
Shocks by the method of Mikulin.
Exercise is performed while standing. When you inhale, rise on your toes by 1-2 cm, with a sharp movement, lower yourself on your heels. A vibration is created that directs fluid from the feet to the heart. Repeat the movement with a frequency of 1 time per second, take a break after 15-20 repetitions.
Mikulin technique is not recommended for thrombophlebitis and varicose veins. This is an excellent prevention of lymphatic stagnation, deep vein thrombosis. To prevent complications, perform tremors on an empty stomach, lean on the back of the stool.
Solar Plexus Massage
Stand or sit, your back is straight. Put the thumb and forefinger of both hands in a pinch.
Take a breath, put your folded fingers to a point under the ribs on the solar plexus.
Round your back and push your fingers on a point. Hold for a second in this position, then straighten your back. Inhale when straightened, exhale when pressed.
Repeat 15–20 times.
Exercise helps remove swelling from the limbs, speeds up metabolism and gives strength.
For performance, lie comfortably on your back on a flat surface.
Lift your arms and legs slightly bent at the knees.
Shake them at the same time, trying to relax your limbs. Movement should resemble vibration. Gradually increase the time to 3 minutes.
Breathing in a normal rhythm. Perform for 30 sec – 3 minutes.
After work, relieve stress and improve the functioning of the lymphatic system with the help of a relaxing exercise “frog”.
Sitting on a flat surface, bend your knees, connect the feet.
With your hands on your knees, press them with medium intensity, but at a fast pace so that your knees spring. Press gently for a springy effect. Try to maintain uniform breathing, avoiding pain. Breathing in a normal rhythm. Repeat 30 times.
Lie on your back on a flat surface, legs straight. Bending the knees, pull them to the chest and return to the starting position.
Exercise should be done at a fairly fast pace, but comfortable for you so that your breath does not go astray. Inhale in the starting position, exhale when twisting. Repeat 20 times.
Remember! Exercise is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor about any questions you may have about your health condition.
Lymphatic drainage facial massage
The above exercises affect the whole body, however, in order to quickly remove morning swelling, you can do targeted facial massage.
1. Light stroking with fingers of both hands from the center of the forehead to the temples, 10 times.
2. Movement of the index fingers of both hands on the bones under the eyes towards the temples, 10 times.
3. Slides with light pressure with the index fingers of both hands: from the point above the upper lip to the sides; from the corners of the lips to the sides; from the center of the chin slightly up and to the sides. Repeat all 10 times.
In conclusion, make a few slides with your fingers down from the top of the forehead through the entire face and neck to direct the outflow of lymph.
Try to complete the complex every day to stay in great shape!