Before trying the following techniques, you should consult a local health care practitioner to ensure you are appropriate for lymphatic self massage. Once cleared, before you do a lymphatic drainage self-massage you first need to prepare your body. Also, keep in mind to use gentle pressure and do not massage infected or swollen areas. You also want to drink plenty of water to help your body flush out the toxins. 2 to 4 glasses should do!
Next, you want to prepare your body.
1.) Deep lymphatic breathing
Breathing is an important part of a Lymphatic massage because it stimulates the lymphatic system in your whole body.
Here’s how to do it:
Place both hands on your stomach and inhale through your nose. You want to let your stomach rise and keep your shoulders still. Then exhale through your mouth. Do this 4 times. In between sets take a short rest in between so you don’t get dizzy.
2.) Prepare the front of your neck
This allows lymph fluid from your neck to drain back to your bloodstream. You can even do both sides of the neck at the same time by crossing your hands.
Here’s how to perform it:
Take your 2nd and 3rd finger and place on either side of your neck, right above your collarbone. Then massage down and inward towards your collarbone. Gently stretch the skin as far as it naturally goes and then release. Repeat 15 times.
3.) Prepare The Side of Your Neck
Place your fingers on either side of your neck underneath your ears. Then gently stretch the skin back away from your face and down. Then release. Do this in a slow and gentle way. Repeat 10 to 15 times.
4.) Prepare The Back of Your Neck.
Take both of your palms and place them on the back of your neck near your hairline. Stretch the skin towards your upper spine and down toward the bottom of your neck. Then release.
Repeat 10 to 15 times
5.) Chest
This movement stimulates the lymph nodes in your underarm to transport lymph fluid from the abdomen and upper leg.
Take your palm and place it against your underarm then gently pull up and in toward your chest. Then release. Repeat 10 to 15 times.
6.) Hip to Underarm
This movement will transport fluid away from your hip toward your underarm.
Take your hand and place it on your hip. Then using small strokes massage upward along the side of your body to your underarm. Gently stretch your skin as far as it can go naturally and release.
Repeat 10 to 15 times.
7.) Inside leg to the Outside of your Leg – lymphatic drainage of legs
This massage transports fluid away from the inside of your leg to the side of your leg and then up to your armpit.
Place one hand on the front of your leg and one on the back at the top of your thigh right below your hip. Gently stretch the skin from the inside of your leg and up toward your hip. Start at the top of your leg and work your way down toward your knee using this movement.
Once you finish, place your hand on both sides of your knee. Then stretch your skin naturally in an upward direction towards your armpit.
Repeat each section 10 to 15 times.
8.) Knee
This movement will stimulate the lymph nodes in the back of the knee.
Simply place both hands behind your knee. Stretch your skin up toward your thigh and release.
Repeat 10 to 15 times.
9.) Prepare Your Armpits
If you have a history of cancer , make sure to avoid areas where cancer was treated.
First, cup your palm and place it under your armpit. Gently glide the palm upward and toward your chest. Then repeat on the next arm. Perform 8-10 times for each arm.
10.) Prepare Your Knees
Place your fingers on the back of your knees so that your fingers are facing each other. Then press the fingers into the back of the knees and roll them upward.
11.) Prepare Your Ankle
Place the fingertips of your hands into both sides of your ankle. Then press into your skin and stretch up toward your shin. Then release. Repeat 10 times
12.) Prepare Your Foot
Place the bottom of your hand on the top of your foot. Then gently stretch the skin up toward your ankle and release. Repeat 10 times.
