Customer question:
Which exercises can I do for the lymphatic system? Can I do them from home?
Pharmacist's response:
The lymphatic system is a system that consists of many lymphatic vessels that run throughout the body (similar to veins and arteries). Lymph vessels have several roles - they transport fluids (lymph) and drain excess interstitial fluid from tissue spaces back into the blood. Good circulation through the lymphatic vessels plays a vital role in the fact that the immune system can perform many of its functions and make us healthy.
While the blood vessels have a dedicated pump (the heart) to help with circulation, the lymphatic system does not. Instead, the lymphatic system depends on breathing (the "respiratory pump") and movement (the skeletal muscle pump) to maintain healthy circulation and eliminate waste through the lymphatic system.
We need to move regularly and breathe appropriately for a well-circulated lymphatic system.
One of the main pumps of skeletal muscles is located in the swords. The sword sends all the fluid from the feet back into the body. This is one of the reasons why movement is essential for this type of system to function well. The exercises above and the diaphragmatic training (into the abdomen) stimulate the two pumps mentioned above.
Breathing squats - 20 repetitions
- Inhale as you raise your arms.
- Exhale, slightly pull the pelvic floor, and squat.
- Make sure your knees are outside your toes when you squat.
- Anchor all points of the feet and lift using the heels.
Sword lift - 20 repetitions
- Press your feet into the floor to rise onto your toes.
- Avoid lifting your legs above your head.
- Try slightly activating your pelvic floor every time you stand up, inhale and land with your feet on the floor.
Belly breathing - raised legs on the wall - 2 minutes
- Lie down with your back relaxed, and your chin tucked in.
- Inhale so that the belly rises and lowers when you exhale.
- Try to breathe more actively with your chest - so that it expands laterally when you exhale.
- Roll onto your side
- Tuck the chin so that the neck is not stretched too far.
Interesting reading: Swollen Legs Cancer
Interesting reading: Signs of blocked lymph
