The state of your immune system is largely dependent on the workings of your lymphatic system. Feeling unwell, being prone to frequent illnesses and chronic fatigue may be signs that your lymphatic system needs to be revitalized. How can I support my own immune and lymphatic system health and strengthen my body’s defenses?
Gentle static practices can significantly benefit the immune system by acting as a pump to enhance lymph circulation. And when combined with breathing exercises, they will increase the impact on the lymph nodes and channels. The lymphatic system is located all over the body, but there are three areas that are particularly important for forming an immune response to foreign cells – these are the neck, armpits, and abdomen
Exercises to support the lymphatic system
Gentle stimulation of these departments with breathing and static movements will help to normalize the balance of fluids in the body, protect against infections and mutagenic cells and allow you to get rid of toxins and waste products.
1. Diaphragmatic breathing
Abdominal breathing will strengthen the lymphatic system. To make it act as a pump, you need to lie on your back and put your palms on your stomach to be comfortable. As you breathe in, you will feel your abdomen rising to your hands, and as you breathe out you will feel it drop. Breathe in and out for several minutes.
The state of your immune system is largely dependent on the workings of your lymphatic system. Poor health, a tendency to frequent illnesses, and chronic fatigue may indicate that the lymphatic system needs to be revitalized. How can I support my own immune and lymphatic system health and strengthen my body’s defenses?
2. To activate your lymphatic system
Sit on the floor and try to put your crossed legs under you, if you can’t, then sit down on the edge of a pillow or bolster so your hips are slightly elevated. Put your right palm behind you and your left palm on your right leg. As you exhale, turn your shoulders slightly to the right side and turn your head forward toward your left shoulder. Hold in this position for a few seconds, as you inhale tilt your head back, and to the left, and you will feel a slight tension on the right side of the neck, to increase the effect, you can lift your shoulders a little. Hold this position while you exhale. Take a breath and return to me. P. Repeat five times for each side.
3. To stimulate lymph in the abdomen
Roll up a small, tight roll-out of a towel. Lie down on your stomach and put the roller under it so that it is between your chest and pelvis, place your elbows where you feel most comfortable. As you breathe in, you will feel your abdomen sink into the roll, and as you breathe out, you will feel the roll pressed into your abdomen. Perform for several minutes, relaxing the muscles on each exhale.
4. To pump the lymph nodes
Start making low lunges, where the back knee drops to the floor. As you take a breath, lower your pelvis, raise your arms above the level of your heart, and spread them out to the sides. Turn your palms upward (cactus pose) and clench them into a fist to pump lymph down your arms. As you exhale, bring your hands down and relax your muscles at the same time as you return your hips to the starting position. Perform 5 times, do the movements at a slow pace, very smoothly, and don’t forget to correlate them with your breathing. Then, repeat the exercise 5 times on the other leg.
5. To stimulate the lymph flow
To do this, you have to get into a “bridge.” You can start lifting from the back, gently lifting your hips, and arching your spine to a comfortable height for you. At the same time, lean on your hands and shoulders so that as you lift, you feel your rib cage unfold. Place your palms behind your back wherever you feel comfortable. Take five deep breaths and exhales in this position, then slowly return to the starting position.
6. To support the lymphatic system throughout the body
Roll a towel into a tight roll. Lie on the floor, lift your legs, and stretch them up along the wall. Place the roller under your thighs. Place your hands along your body. Stay in this position for 3-5 minutes, relaxing as you exhale.
7. To stimulate connective tissue
Lying on your back, bend your knees and press your feet to the floor. You can place your arms along your body or spread them out to your sides. Lower your knees to the floor as you exhale, keeping your feet in place. As you breathe in, bring your knees back up. Then, as you exhale, lower your knees to the other side. Do the exercise for a few minutes, then stretch your legs and relax your whole body.
