Lymphatic Activity & Movement
Resting After Your Treatment
Resting After Your Treatment
Resting After Your Treatment
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
Arm Exercises & Movements
Resting After Your Treatment
Resting After Your Treatment
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
Leg Exercises & Movements
Head /Neck Exercises & Movements
Head /Neck Exercises & Movements
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
Head /Neck Exercises & Movements
Head /Neck Exercises & Movements
Head /Neck Exercises & Movements
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
Lymphatic Breathing
Disclaimer
Essex Wellbeing Clinic, Essex Bowen Clinic, Essex, Lymph Clinic & Toni Creevy cannot be held liable for any injury associated to the breathing exercises, information or advice given. The breathing exercises are performed at your own risk. All exercise should be performed to your own comfort level.
Information source :
My knowledge & experience as a Adult & Children's Yoga Instructor for 15 years
Abdominal Breathe
Deep Breathing - helps lymphatic drainage. It allows lymph to flow into the lymph system in the chest away from the area with lymphoedema.
Deep breathing is helpful for all types of lymphoedema, it works by changing the pressure in your abdomen and chest. Deep breathing can also help you to relax which may help your bodies systems & organs.
Sit upright in a comfortable chair, or lie on your bed with your knees slightly bent. Relax your shoulders and upper chest. Rest your hands on your ribs.
Breathe in -Take slow, deep comfortable breaths in through your nose, move the air down to your stomach (abdomen). You will feel your stomach rising under your hands
.Breathe Out - slowly by sighing the air out through your mouth. While breathing out, let your abdomen relax inwards again. The outward breath should be slightly longer.
5 times - Do the deep breathing exercise five times.
Rest - before getting up, to avoid feeling dizzy.
Balloon Breath
Activate body lymph flow
Lie on your back
Eyes closed
Place your hands softly on your stomach
Imagine a balloon inside your stomach
As you breathe in / inhale through your nose imagine your balloon getting bigger
As you breathe out exhale through your nose the air is released from your balloon /gets smaller
Breathe in again feel your stomach rise as your balloon is filled with air
Breathe out slowly and your hands gently sink back as the air is released
Repeat several times
Keep on your back eyes closed as your body and mind relax quietly for a short while
Squeeze & Stretch
Increase lymph flow of entire body
Lie on the floor on your back
Hands by your sides
Palms upwards
Feet slightly apart
Take a breath in and slowly let go of your breath
Squeeze your feet /toes legs and bottom
Squeeze your stomach arms & fingers
Squeeze your shoulders eyes ears nose
Squeeze your body as tight as you can
Let it go and relax
Take a breath in and slowly let go of your breath
Repeat breath
Stretch your toes & legs
Stretch your arms & fingers
Stretch your neck
Stretch your body making yourself long like an elastic band
Let it go and relax
Take a breath in and slowly let go of your breath
Repeat breath
Shoulder shrug breath
Decreases tension in shoulders allowing us to relax & increase upper body lymph flow
On knees
Breathe in bring shoulders towards your ears
Squeeze
As your breath out allow shoulders to drop away & down from your ears
Repeat
Mountain/Stick
Increase lymph flow in the abdominal area
Stand feet hip width apart
Legs & feet pushing into the ground feel muscles tighten
Toes pushing into floor
Squeeze your bottom
Pull your stomach in gently to feel muscles working
Arms at sides
Shoulders up, shoulders back, shoulders down away from your ears
Fingers stretching towards floor (stretch middle finger)
Neck and head stretching tall
Breathe in (inhale)through nose and out (exhale) slowly out of your nose
Try to make your outward breath longer
Repeat breathing 2 times keeping body still
Keep all muscles engaged while breathing
Lymphatic Diet & Water
Eating A Healthy Balanced Diet
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
Water
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.