Standing up, a gentle up and down bouncing, turbo charges lymph function. Dave Scrivens, a certified Lymphologist, says the gravitational pull caused by the bouncing causes the one-way lymphatic valves to open and close, moving the lymph.
Gentle Full Body Lymphatic Exercise Routine, 10 min quick and easy routine that can be done at anytime of the day to get the lymph system pumping and to stimulate the lymph nodes.
- Standing up or sitting down – Neck rotation, from one ear to the other ear stimulate the lymph nodes in your head, neck area – between roll your shoulders.
- Bend your elbows, reach back squeeze your shoulder blades together, inhale. Exhale reaching your arms forward, you can clasp your hands together.
- Hands behind your head, twist to one side and then to the other.
- Reaching one arm up and bend over, add one more breath and switch to the other side.
- Rolling down and stretching arms back up over your head, take one more breath, repeat few times.
- On the ground, knees bent, move your knees from side to side, back and forth.
- Bridge lift up and squeeze your glutes or do not lift up, just squeeze your glutes.
- Both knees are bent, pull one knee to the chest, take a breath and then alternate to the other knee.
- Both knees are bent, inhale reach one leg up and straighten the knee, flex the foot for 30 seconds, then switch to the other side.
- Legs up the wall, bend your knees and slide feet down on the exhale, and on the inhale slide your feet back up.
- Finish with your Lymphatic Breath with your choice of either bending your knees or placing your legs up the wall.
Wow!! This is super low-hanging fruit in the Orchard of Wellness!! Thank you Doris! Once again, you are giving us simple ways to live & move & breathe thoughtfully in a complex world!! With sedentary lifestyles being so easy to default into, exercises/breathing like this throws us a brightly colored lifeline we can actually see, grab onto, and do!! In a tiny bit of time no less: 10 mins?!? I’m so worth it 🙂 I heard this week that we might consider giving 10% of our time to wellness and longevity–yoga, Qi gong, meditation–to train for the next ten years. Well, you just gave use the first 10 minutes 🙂 That is a Good Start to the Best Now Ever:) Thanks Doris!