What did we all learn in school? That the human body is 80% liquid, so you need to drink as much pure water as possible in order to constantly replenish supplies. However, in many people, after some failures in the body, fluid reserves begin to accumulate instead of naturally excreted, leading to external swelling and problems of internal organs.
The editors of estet-portal.com will talk about what is the danger of lymph stasis, why you need to get rid of lymphostasis and how to do it effectively at home using simple and accessible gymnastics – read our article.
Why do you need to deal with lymph stagnation
Stagnation of lymph (also called lymphostasis) is mistaken by many for an annoying cosmetic defect. Like, strongly legs swell, or even the whole body – this, of course, is ugly, but not fatal, and what can be done about it?
And it is necessary to fight lymphostasis! After all, the normal circulation of lymph, which is responsible for metabolic processes in the body, is a guarantee of bodily health.
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When the outflow of lymph is disturbed, metabolic processes also slow down. In addition, cells cannot get enough oxygen, and without it, vessels and tissues quickly become flabby (like in old people). And such ugly outwardly and health-threatening defects with constant stagnation of lymph can be observed even in young people.
Effective home gymnastics from lymph stagnation
First of all, let's make a reservation that before starting classes, it would be optimal to undergo a diagnosis from your therapist in order to determine the true cause of lymphostasis. Because if puffiness – this is only an external manifestation, for example, of hormonal disorders, then until you put this important area of health in order, any exercise will only have a short-term effect.
There are several things to rule out before starting home lymphatic drainage:
- Pregnancy (this is the main contraindication, since swelling is natural in this state);
- hormonal imbalance (problems of the reproductive system or thyroid gland);
- acute and chronic inflammatory processes in the body (even persistent tonsillitis can cause lymph stagnation);
- allergy;
- diseases of the kidneys (the main organ that removes fluid from the body);
- heart failure;
- taking certain medications that have similar side effects (birth control pills, non-steroidal anti-inflammatory drugs, etc.)
Each of the factors listed above can provoke fluid retention in the body, therefore, without solving the initial problem, the consequences cannot be eliminated.
There are several ways to deal with lymph stagnation at once:
- Manual lymphatic drainage massage by a specialist or apparatus procedures (pressotherapy).
- Drinking lots of water and unsweetened herbal teas combined with avoiding coffee, alcohol and overly salty foods.
- Simple but effective gymnastics for lymphatic congestion.
The ideal option is a combination of all three methods, but not everyone can afford the services of a professional massage therapist or sessions in a cosmetology clinic. Don't get upset – regular drinking regimen, changes in diet and exercise at home will also bring excellent results.
- Gymnastics with general stagnation of lymph
There are no contraindications, except for pregnancy, for these exercises and massage movements. They can even be performed for the prevention of lymphedema and general well-being.
You need to do such gymnastics at least twice a day – in the morning immediately after waking up and in the evening before going to bed. If possible, you can do it during the day to speed up the effect.
Important: all massage movements should be performed from the bottom up, since this is the direction in which the lymph moves in the body.
After lymphatic drainage exercises, there should not be a feeling of fatigue, as after classical sports. On the contrary – there should be a feeling of lightness, relaxation, warmth. If the body is tense after training, it means that the pace of training is too high. Try to do the exercises slowly, without haste, but also without pauses.
Warming up to activate the lymph flow:
- With confident stroking movements (but without pressure), we rub the face and neck with our hands until heat appears.
- Alternately rub (from bottom to top) with one hand with the other. Starting from the inside, then move to the outside of the arms.
- We make light circular movements (clockwise) with one hand on the chest in the region of the heart.
- With the same smooth circular rubbing, gently massage the stomach, moving from the navel to a wider circle (as if drawing a spiral with your hands).
- Alternately rub the legs: clasping each leg with both palms, we move from the foot to the thigh.
- Now that the body is warm and relaxed at the same time, alternately tighten and relax the muscles of the arms, then the legs, then the abdomen. Give each part of the body a minute.
As you can see, there is nothing difficult in the exercises to improve the outflow of lymph, and every reader can perform them.
After lymphatic drainage exercises, there should not be a feeling of fatigue, as after classical sports.
- Exercise for stagnation of lymph in the legs
Some people suffer from swelling in the lower extremities. Swollen legs deliver especially a lot of suffering in the evening, when they “fill up” and swell.
There are exercises that help the outflow of fluid in the legs:
- In a prone position, rest your raised legs against the wall and do pushing the pelvis forward.
- In the prone position, lift your legs up and rotate your feet 20 times, then squeeze and unclench your toes the same number of times.
- While lying on the floor, move your heels up and down, keeping them on the floor, and bending only your knees.
- The “bicycle” exercise, well known to everyone from school physical education lessons, works very effectively with stagnation of lymph in the legs. To enhance the effect, you can do it alternately with each foot.
- Pull each leg in turn to your chest, lying on your side (on the right — left leg, on the left – right).
- Raise each leg alternately up in the same position as in the previous exercise.
Even if one leg swells more than the other, in these exercises you still need to use both limbs evenly.
Like the general exercises for lymphatic congestion, these exercises should not cause discomfort during or after it – muscle tension, fatigue. If not everything works out, just be patient and continue at your own pace.
By the way, with swelling of the legs it is useful to lift them up as often as possible during the day. The same rule works for those who have severely swollen hands.
There are no contraindications for gymnastics in case of lymph stagnation – such exercises are useful even for prevention purposes.
In gymnastics from lymph stagnation the most important – regularity and continuity. Be patient – and the body will certainly thank you with the result. We hope that the tips on our website will help readers cope with lymph stagnation and give them good health.
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