10-Min Daily Lymphatic Drainage Workout | All Standing, No Equipment, by nourishmovelove on YouTube. 11 min 17 s.
- Video length
- 11 min 17 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 10
What you need
Steps
Stand with your feet hip width apart. Take slow deep breaths that fill your ribcage on all sides, then add small arm circles and slow neck rolls to loosen up.
Do good mornings by hinging at your hips with a flat back, then add a gentle twist to each side to open your upper back.
Lift one knee at a time while opening your arms wide across your chest, then bring them back together as the foot comes down.
Swing both arms forward and back across your body in a relaxed rhythm. Let your shoulders stay loose and keep breathing.
Bounce lightly through the whole body, keeping the movement small and springy through your feet and calves.
Sweep your arms up and out to the sides, then down again, as if you are pushing air along your body from head to hips.
Reach both arms overhead, then tap one hand down toward your opposite hip and alternate sides at a steady pace.
Roll through a full body wave from your knees to your head, letting the movement travel up through your spine.
Twist your hips side to side with your arms relaxed, keeping your knees soft and your feet planted.
Finish with butt kicks, bringing each heel toward your glutes at a comfortable speed, then slow down and stand still.
Tips and common mistakes
Work at about 45 seconds per exercise so the whole routine fits inside ten minutes.
Keep every move gentle and springy. Bouncing hard on a hard floor can jar your joints.
Breathe slowly through your nose rather than holding your breath, since deep breathing is part of what drives lymph flow.
Stop and rest if you feel dizzy or lightheaded, and check with a doctor first if you have swelling or a medical condition.
Questions
Do I need any equipment?
No. Every move is done standing and uses only your body weight, so you can do the routine in a small space at home.
When is the best time to do this routine?
First thing in the morning works well if you wake up stiff or puffy. You can also use it as a gentle break during the day.
Will this really reduce puffiness?
Gentle movement and deep breathing support circulation and lymph flow, which many people find helps them feel lighter. Results vary from person to person.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
