The lymphatic system contains vessels that carry lymphatic fluid from the tip of the toes to the top of the head. This fluid carries nutrients along with it to the cells that bathe in the fluid. Then it carries the cellular waste to the bloodstream, which takes it to the kidneys, colon, and lungs for elimination. If you spend most of your day sitting behind a desk and then spend the evenings scrolling through your phone, you expose your neck, back, and arm to constant pain. Your muscle becomes stiff and you experience numbness at times. All this pain is as a result of clogged lymph. To clear up lymph congestion, you need certain exercises that promote movement of nutrients and waste throughout the body. These lymph system exercises include:
This exercise doesn’t require much effort. In fact, you can do it while standing or seated. If you prefer standing, lean against the wall then inhale and slowly turn your head to the right in a count of five. Pause for one second while in that position then exhale at the same time bringing your head back to the center in a count of five as well.
Repeat on the left side. The same case applies while seated. Learn to do this simple neck rotation whenever you can as many times as possible per day.
Wrist pain is mostly caused by improper positioning of the keyboard and mouse or if you spend a lot of time holding a smartphone. The symptoms involve tingling and pain in the wrist. Ignoring these symptoms can lead to a severe problem later on. You can use a ball or expander and try to press on it with one hand then let the hand open freely. Also, you can link your left index finger with the right index finger and then pull apart. Repeat the same for all the fingers on both hands. Alternatively, put your arm at a stable position then draw circles with your wrist.
Deep breathing helps with a better movement of lymphatic fluid and also to manage stress. Stress can contribute to the congestion of the lymph system. Take five deep belly breaths for five minutes three times a day. When you inhale, give your belly time to expand out. Studies show that slow, deep and conscious breathing help to decrease feelings of anxiety in a stressful environment. A publication in the journal Frontiers in Psychology states that ‘belly breathing reduces stressful feelings and level of the stress hormone cortisol.
Rebounding helps to get your heart pumping and lymph fluid moving. It involves free jumps and letting your hands loose. When jumping, bring your arms up and over your head for extra movement. This exercise routine is easier on your joints than jogging and it can improve your balance with time. Note that the key thing is to “jump and jump”.
Daily Dry Brushing
This technique promotes lymphatic drainage of toxic waste thus improving the flow, refreshes the skin and reduces cellulite. Use natural bristle to brush your skin daily in the morning or before a shower. Start by brushing one foot using swift, upward and circular strokes. Hard pressure isn’t necessary because the lymphatic system is close to the surface of the skin and it only requires light pressure to release congestion. Continue brushing up to the thighs, hips, shoulder, and neck. Ensure you’re brushing up toward the heart. It only takes five minutes of your time and you’ll experience a good feeling and tingling all over.
All sorts of movement either in the office or at home help increase pressure in the lymphatic vessels. If you’re seated, move your arms up and down, then over your head and out to the sides. If you practice yoga, sun salutations or poses are very effective. Do poses that invert parts of your body to help the fluid move. Also, leg lift to the wall. Lay with your back on the floor and let your bottom touch the base of the wall, then extend your legs straight up against the wall.
Lower Back Exercise
Sitting for long hours can cause tension to your lower back. Exercise to help with this pain involves sitting at the edge of a chair and stretching one leg forward. Then slowly bend your body towards the leg, but don’t overdo it. Be sure that you’re not experiencing any pain while performing this routine. Repeat five to ten times on both legs. When at home, you should lay with your back then put a pillow under your neck. Bend your right knee and put your left ankle on top of it. Use your hands to clasp on the right thigh then pull. In case your hands can’t go round your thigh, use a towel instead. You should stay in this position for 20 to 30 seconds and then switch legs. All these exercises are beneficial to the lymph. No matter how easy you feel the exercise is, it has a special duty in clearing lymph congestion. A daily habit of these exercises leads to a healthy life.
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