Just as the heart constantly pumps blood into the blood vessels, the work of the lymphatic system is based on the contraction of smooth muscle by transferring fluid to the lymphatic blood vessels. The fluid in the lymphatic system filters and removes harmful substances and toxins from the body's tissues. However, in some health conditions (infections, oncological diseases involving the removal of lymph nodes, etc.), the flow of lymph is disrupted and fluid begins to build up, causing swelling (lymphedema), usually in the hands or feet. In this case, lymphatic drainage massages can help.
Who benefits from lymphatic drainage massage?
Researchers say lymphatic massage may be more effective than connective tissue massage in relieving the symptoms of muscle stiffness and depression in people with fibromyalgia.
Lymphatic drainage massage is recommended in the presence of:
It is advisable to avoid lymphatic drainage massage in case of heart failure, blood clots, kidney problems, infections or circulatory problems. If you have any health problems, consult your doctor before having a lymphatic massage.
How is a lymphatic drainage massage performed?
Lymphatic drainage massage can be performed both in massage parlors and at home after learning the basic methods of drainage. However, it is recommended to consult a doctor or specialist before performing at home.
Keep in mind the following tips during your lymphatic massage:
- Perform the movements gently: the massage is only for the skin and not for the muscles.
- Keep your hands relaxed.
- Do not massage swollen or infected areas.
- Do not massage areas of the body affected by the oncological condition.
- After each massage, drink extra fluids (2-4 glasses of water are recommended) to help clear body fluids.
How to prepare properly?
- Exercises are performed in a comfortable position: standing, sitting or lying down.
- These methods activate the lymphatic system, preparing the lymph nodes for massage, moving the lymph flow.
1. Breathing movements (deep breathing)
- Put both hands on your abdomen.
- Inhale through your nose without moving your shoulders.
- Exhale slowly through your mouth.
- Take a break between inspirations.
2. Preparation of the front of the neck
- Place the index and middle fingers of both hands on the neck, just above the collarbone.
- Stretch the skin by gently pushing your fingers inward toward the center of the clavicle.
3. Preparation of the side of the neck
- Place the palms of both hands around your neck under your ears.
- Slowly move both hands down and back.
4. Preparation of the back of the neck
- Place your palms on your neck near the hair growth line.
- Gently push your arms around your neck towards your spine.
5. Hand preparation
- Hold your palm under your armpit
- Gently press the palm up and towards the body.
- Repeat the movement with the other hand.
6. Leg preparation
- Place both hands on your knees so that your fingers are facing each other.
- Press the back of the knee, gently pressing into the handrail and up.
- Repeat the movement with the other leg.
Upper body massage technique
Use the following methods to help drain lymph fluid from the chest, shoulder, and arm.
Chest massage:
- Place your palm on the opposite side of your chest, just above your chest.
- Move your hand up your chest and over your collarbone.
- Continue with your neck up until the skin covering your chest is taut, then release.
Shoulder massage:
- Support your hand on a table or armrest.
- Place the opposite hand on the shoulder of the other hand.
- Move your hand over your shoulder and towards your neck.
Arm massage:
- Support your hand on a table or armrest.
- Place the index and middle fingers of the other hand on the inside of the arm below the shoulder.
- Gently push your fingers toward the outside of your arm.
- Wrap your upper arm in your hand.
- Gently move your hand back toward the inside of your hand.
Full arm massage:
- Start with the shoulder.
- Straighten the skin with the palm of your hand.
- Move your hand down to your arm and stretch your skin towards your shoulder.
- Continue with your hand down, always moving your skin up.
- Stop at the wrist.
Hand finger massage:
- Start from the base of the swollen finger close to the palm.
- With your index finger and thumb, stretch the skin of your finger towards your hand.
- Continue this movement all over your finger, directing the fluid towards your hand.
Lower body massage technique
Start the massage from the thigh and continue towards the foot. If a support is needed, use a pillow or chair.
Thigh massage:
- Start from the top of the leg.
- Place one hand on the opposite inside of the thigh near the groin and the other on the buttocks.
- Gently stretch the skin, moving your hand to the inside of the thigh, toward the outside, and up.
- Continue the movements down and repeat the stretching movement above.
- Stop in the road area.
Calf massage:
- Start right down the road.
- Place one hand on the lower leg and the other on the end of the lower leg.
- Gently stretch the skin upwards.
- Continue this movement down towards the top of the ankle and foot.
Toe massage:
- Use your thumb and forefinger to direct the fluid from your toes to your feet.
- Be sure to drink extra fluids after the massage.
Benefits and recommendations
During lymphatic drainage massage, it is noticed that the swelling of a part of the body decreases or the feeling remains stable. In the treatment of muscle pain, there is less pain and muscle stiffness, and an improvement in general health is observed.
To improve your lymphatic system and help remove more waste from your body, it is recommended that you:
- Drink plenty of water
- Be physically active
- Eat vegetables and fruits
- Avoid processed foods
- In lymphedema, wear compression stockings or sleeves.
Based on
https://www.medicalnewstoday.com/articles/324518#how-to-perform
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