What is a lymphatic system?
The lymphatic system filters out the unwanted and waste products from the body and frees the body from toxins. The lymphatic system as a whole is made up of lymph nodes that are then connected by the lymph vessels. A maximum number of lymph nodes are found in the areas of neck, groin and near the arms. Therefore, these regions in our body are more susceptible to swelling and pain due to the deposition of excess fluid in the lymph nodes.
How does self-massage help with swelling in the lower body?
Lymphatic drainage massage is a massaging therapy that helps to remove extra fluid from the swollen parts of the body to the areas where the lymph nodes are working correctly. It happens because of the stimulation of the lymphatic vessels.
If you too have lymphedema in legs, you can follow these exercises along with the lymphatic drainage massage on a regular basis to get the best results.
1. Hip Flexes
Bring one knee towards your chest and then release it back. You can do this while standing, sitting, or lying down. Repeat the same with another knee.
2. Hip abduction
Lie on your back and keep your legs together with toes pointing outwards. Slide one of your legs to the side and then bring it inwards. Repeat the same with the other leg. You can do this exercise while lying or standing.
3. Ankle pumps
While you are sitting or lying on your back, you have to flex your foot up and down so that it resembles a pumping motion. Remember, the movements need to take place at a slow pace.
4. Ankle circles
This exercise can be done anytime. You need to rotate your ankle clockwise, making as full a circle as possible. Repeat the same in an anticlockwise direction.
5. Toe scrunches
Just like you make a fist with your hands, you have to do the same with your toes. Contraction of the toes should be as tight as possible. Now retract them as much as you can.
6. Knee extensions
This includes bending movement of your knees while you are sitting, standing or lying down. The primary purpose is to move your knees so that the lymph nodes get stimulated.
7. Breathing exercises
Last but not least, breathing exercises can work wonders for you as they have a significant role to play in stimulating your lymphatic circulation.