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Revitalize Your Morning: A Massage Therapy-Inspired Stretch Routine for Lymphatic Flow and Flexibility




1. Neck Rolls

  • Purpose: Loosens tension around the neck and shoulders, releasing fluid for lymphatic flow.

  • Instructions:

    • Sit or stand with your shoulders relaxed.

    • Gently drop your chin toward your chest.

    • Slowly rotate your head clockwise, completing 3–5 slow circles, then switch to counterclockwise.

  • Tip: Avoid straining; keep the movement smooth and relaxed.


2. Shoulder Shrugs and Rolls

  • Purpose: Encourages lymph movement in the shoulder and chest area.

  • Instructions:

    • Raise your shoulders up toward your ears, hold for a moment, then drop them back down.

    • Repeat this lifting and dropping motion 5–8 times.

    • Follow with gentle shoulder rolls backward and forward for another 5–8 reps each direction.


3. Arm Sweep and Chest Opener

  • Purpose: Opens up chest muscles, stimulating lymph nodes around the collarbone and underarms.

  • Instructions:

    • Stand tall, extend your arms straight out to the sides at shoulder height.

    • Inhale, bringing your arms back slightly to open the chest.

    • Exhale, sweep your arms forward to give yourself a light hug.

    • Alternate which arm crosses on top each time; repeat 8–10 times.


4. Side Body Stretch

  • Purpose: Gently stretches the ribs and sides, allowing fluid flow around the abdomen.

  • Instructions:

    • Stand with feet hip-width apart and reach your left arm overhead.

    • Lean to the right, feeling a stretch along the left side.

    • Hold for 5 breaths, switch sides, and repeat 3–5 times per side.


5. Torso Twist

  • Purpose: Activates lymph nodes around the waist and stimulates core muscles.

  • Instructions:

    • Stand or sit with a straight spine, and place your hands on your hips or reach your arms to the sides.

    • Twist your torso gently to the right, hold for a few seconds, then twist to the left.

    • Continue alternating sides for a total of 8–10 twists, focusing on a smooth motion.


6. Leg Swing and Calf Stretch

  • Purpose: Gets lymph flowing from the legs, especially the calves, which often accumulate fluid.

  • Instructions:

    • Stand on one leg for balance, gently swinging the other leg forward and backward, increasing flexibility in the hip.

    • Repeat 8–10 swings per leg.

    • Afterward, place one foot behind the other and press the heel down to stretch the calf, holding for 10–15 seconds on each leg.


7. Ankle Circles

  • Purpose: Encourages lymphatic movement around the ankles, especially helpful for reducing foot swelling.

  • Instructions:

    • Sit or stand on one leg, and lift the opposite leg slightly.

    • Rotate your lifted foot in slow circles, first clockwise, then counterclockwise, for 5–8 reps each.

    • Repeat with the other foot.


8. Belly Breathing

  • Purpose: Helps with deep lymphatic drainage, as diaphragm movements massage lymph nodes near the abdomen.

  • Instructions:

    • Sit or lie down comfortably, placing one hand on your abdomen.

    • Inhale deeply, letting your belly rise and expand fully.

    • Exhale slowly, drawing the belly button toward the spine.

    • Repeat for 5–10 deep breaths, maintaining a calm and even pace.


Routine Completion

This morning stretching routine can be completed in about 10 minutes. Tune in to your body and adjust the stretch intensity as needed, ensuring you stay comfortable and relaxed.

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