8 simple exercises that will reduce swelling and energize you

8 simple exercises that will reduce swelling and energize you

Give yourself about 15 minutes in the morning.

Nata Gončar

Zakladateľ Medzinárodného inštitútu integratívnej nutricionistiky

Why do you need the lymphatic system and how to keep it healthy?

The role of the lymphatic system in human life is huge. It covers our entire body, its tissues and cells perform special tasks.

Lymph is a white fluid. The system runs through the entire human body and is responsible for the most important thing – purification and immunity.

Symptoms of impaired lymphatic outflow

• Sour body odor
• Swelling in the joints
• Enlarged lymph nodes (e.g. on the neck, elbows or armpits)
• Swelling of the extremities
• Sweating of the palms of the hands and feet
• Breast pain and swelling
• Nasal congestion
• Morning mucus in the nasopharynx
• Tendency to respiratory diseases

Exercise to help relieve swelling and boost energy

After sleep, it is necessary to awaken and return the tone of the lymphatic system, start the metabolism, activate the intestinal system. Every morning should begin with simple but very effective exercises. You need to perform them immediately after waking up, on an empty stomach.

Massage of the clavicle area

Technika

• Lie on your back, on a flat surface.
• Cross your arms on the chest so that the fingers of the left hand are under the right clavicle, and the right hand – under the left clavicle.
• Raise the elbows so that the fingers fall into the fossa near the collarbones.
• Inhale while staying in the initial position, and when exhaling slightly press on the fossa above the collarbones.

Repeat the exercise 15-20 times.

Massage of the solar plexus

Technika

• Stand or sit so that the back was flat.
• Keep the index fingers and thumbs of both hands together.
• As you inhale, place your fingers under your ribs in the area of the solar plexus.
• Then wrap your arms around yourself and press on a point on your back.
• Hold this position for a second.

Repeat the exercise 15-20 times.

“Japanese vibration”.

Technika

• Lie on a flat surface on your back.
• Raise your arms and slightly bend your legs at the knees.
• Shake your legs, trying to relax your limbs as much as possible.
• Breathe evenly and calmly.

Repeat the exercise for 1-3 minutes.

“Frog”

Technika

• Sitting on a flat and flat surface, bend your legs at the knees so that the feet touch each other.
• Put your hands on your knees and press them quickly so that your knees bounce slightly.
• Breathing should be even and calm.

Repeat the exercise 30 times.

“Cockroach”

Technika

• Lie on your back and raise your arms and legs up.
• Start to shake them slightly, as if vibrating.

The exercise should be done for a minute.

Lymphatic drainage jumps

Technika

• Place your feet a little closer together than shoulder width apart.
• Bend your legs at the knees for better cushioning when jumping. Women need to hold their chest with their hands.
• Jump so that the main impact comes on the heel.

Perform the exercise for a minute.

Twisting

Technika

• Lie on a flat surface on your back.
• Bend your legs at the knees and bring them as close to your chest as possible.
• Potom sa vráťte do východiskovej polohy.
• Perform the exercise quickly, but it is important to feel comfortable.
• Breathing should be even and steady.
• In the starting position, you need to inhale, and on the exhalation do twisting.

Repeat the exercise 20 times.