What is Lymphoedema & Lipodema?

After your Treatment- Try to have a gentle walk around. Keep the exercise gentle. Moving will help the body aid lymphatic drainage. Carry out any breathing & exercises that have been given to you after your treatment. 

Arm Lymphoedema- Raise your arm to a comfortable level by putting it on a cushion or a pillow, but not above the height of your shoulder.

Leg Lymphoedema- don't sit with your legs down instead elevate your legs keeping your legs at a 90-degree angle put your leg up on a stool or chair, keep them really high, not just resting on a coffee table. Make sure you fully support your leg with a cushion or pillow under the knee. Sit straight do not have your legs crossed  it is one of the worst things you can do for your circulation.

Head & Neck Lymphoedema- sleep/rest with 2 or 3 pillows to raise your head and help the fluid drain.

Excercise & Movement– gentle activities that involve the whole body e.g. swimming, aqua-aerobics cycling, walking. Try and do some exercise every day. The lymphatic system does not have its own pump by moving we help the system to move the lymph fluid. These exercises shouldn't be painful. You might have a feeling of stretching as you do them, this is normal.  Stop doing the exercises if you have any pain. Do the exercises slowly and gently, don't rush them. Start slowly your eventual aim is 30mins 5x per week.

Disclaimer- Essex Wellbeing Clinic, Essex Bowen Clinic, Essex Lymphatic Clinic & Toni Creevy cannot be held liable for any injury associated to the exercises, information or advice given. The exercises are performed at your own risk. All exercise should be performed to your own comfort level.
Information source :

Knowledge & experience that I have collated & researched.  Cancer research web site for exercises for lymphoedema . Casey Smith exercises. It is for informational purposes only and should not replace you seeking medical advice

MOVE YOUR BODY, MOVE YOUR LYMPH

These movements should be done in this order and each one repeated a few times. (5-10)

Abdominal Breathing Excercise- See Breathing section

Shoulders up and down - relax your shoulders, bring them up to your ears, relax then drop them back down

Shoulder rotation - rotate your shoulders forward, and then rotate them backwards

Arm exercises

Bends at elbow- Bend arm at elbow then straighten arm

Combined movements - with your hands touch your knees then touch your shoulders and lift your arms as much as possible without pain.

Pretend breast stroke swimming - stand or sit on the edge of a chair then cross your arms in front of your chest as to hug body and swing them out, if this is too difficult try it at waist height.  

Exercise with a ball - press the ball between your hands, pressing slowly.

Wrist exercises

Wave -Rest your arm on a cushion with your hand hanging off the end. Bend your wrist down until you feel a stretch, hold for 5 seconds and slowly relax. Then bend your wrist up until you feel a stretch again and hold it for 5 secs and then relax.

Circles - rest your arm on a cushion with your hand hanging off the edge. Turn your wrist in clockwise circles and then anti clockwise. 

Hand exercises

Clenches - your hand to make a fist and then open and spread your fingers out wide. 

Thumb to finger - using your thumb touch each finger one at a time, as it becomes easier you can start doing it faster.

Bend and extend - bend your fingers at the knuckles, keeping your fingers straight.

Fingers - Hold your hand out with fingers together then spread your fingers out, then close your fingers together again.

Breathing Excercise- See Breathing section

 MOVE YOUR BODY, MOVE YOUR LYMPH

These movements should be done in this order and each one repeated a few times. (5-10)

Abdominal Breathing Excercise- See Breathing section

Massage - Slow and gentle circular massage in groin to empty nodes x 30 seconds.

Place hands on abdomen above belly button. Take a slow deep breath in, relax and breathe out as you gently press on abdomen with hands x3

Hip rotations - bring your foot forward and draw a semi-circle, keep your other knee slightly bent, hold on to a stable surface if you need help with your balance

Leg swings- Seated bend knee then swing leg to straight position.

Marching - you can march on the spot or do this sitting down, lift one knee and then put it down, then lift the other knee and put it down. 

Lift your foot -off the floor then straighten and bend your leg. 

Ankle raises - raise your heels off the floor so you feel a squeeze in your calf muscles, relax down so your feet are flat on the floor then repeat. (for a better result this excercise should be done with legs elevated)

Point Toes - With your heel on the floor point your toes away from you then pull your toes towards your chin, you can do this sitting in a chair or lying in bed.

Circles -Lift your foot off the floor or bed, then circle your ankle clockwise, then anticlockwise.

Curl your toes -up and then stretch them out.

Breathing Excercise- See Breathing section

MOVE YOUR BODY, MOVE YOUR LYMPH

These movements should be done in this order and each one repeated a few times.(5-10)

Abdominal Breathing Excercise- See Breathing section

Massage - Slow and gentle circular massage in the armpits for 30 seconds to empty nodes.

Head turns - turn your head to look over your shoulder as far as you can, hold for 2 seconds. Slowly go back to the start position. Repeat on the other side. Keep your shoulders still while doing this exercise. 

Chin to chest - bend your neck down as far as you comfortably can so your chin is on your chest, hold for 2 seconds and then slowly bring your head back up so you are looking forward again.

Mouth exercises

Open and close your mouth.

Blow kisses, blow out imaginary candles.

Smile - an exaggerated one

Vowels -Say the vowels in an exaggerated way - a, e, I, o, u.

Breathing Excercise- See Breathing section

Eat a light meal after treatment, the body needs to concentrate on the healing process after your massage therapy and a heavy meal can put stress on the body. Leafy greens e.g. kale, healthy fats e.g. nuts, salmon, low sugar foods, avocados, berries, seeds. 

Avoid-packaged foods, fast food and fructose(sugar)

Weight - Maintain a healthy weight

Avoid caffeine and alcohol, which are mild diuretics and reduce the levels of body fluids

Salt – Salt is not your friend!! Sodium increases fluid retention in the body. Greater fluid retention raises blood pressure, and it can make the swelling symptoms of lymphedema worse.

Supplements-Post surgery take Arnica Tablets reduce internal inflammation & bruising

Drink- Water 1.5-2.5 litres/ 6 glasses a day, your cleansing process is helped by a well hydrated body. All our organs, including the brain, rely on water to function properly. We simply can’t live without it. Natural Healing Treatment. Alkaline water is best for our bodies systems and to help reduce inflammation within. For more information on alkaline water and its benefits see my Alkaline Water page.