The lymphatic system is a system of tubes, nodes and organs that help to filter your blood and protect your body from diseases and infections. The lymphatic system contains a clear fluid with specialized immune cells called lymphocytes that circulate throughout your system, interacting with the blood circulatory system to help drain waste products from your cells and tissues and return fluid back to the blood. If your lymphatic system malfunctions, diseases can develop. You can help to keep your lymphatic system healthy by doing certain exercises that help to drain lymphatic fluid.
Significance
The maintenance of a healthy lymphatic system is essential to your well-being. The lymphatic system does not have any pumps or valves, and it is not connected to the heart. Gravity can work against you if your system is sluggish. Massaging the lymphatic system through specific exercises can help to get the fluid moving more effectively. The James Cancer Hospital & Solove Research Institute at Ohio State University Medical Center recommends specific exercises to be done in a specific order to patients suffering from the lymphatic disorder lymphedema.
Exercise Types Upper Extremities
To do the pelvic tilt, lie on the floor with your hands behind your head and your knees bent, with your feet flat on the floor. Use your stomach muscles to help you tilt your pelvis up while pressing your lower back into the floor. Breathe out as you tilt and hold for a count of 10. Release and repeat the exercise. For the neck rotation, turn your head slowly to the left while inhaling for a count of five. Turn your head slowly back to the center while exhaling. Repeat on the right side. Other upper body exercises include the head tilt, shoulder shrugs, the elbow bend and fist clenches.
Lower Body Exercises
To do leg falls, lie on your back on the floor with your knees bent and feet flat on the floor shoulder distance apart. Lower one leg, aiming your knee to the floor while the other leg stays in place. To do ankle pumps, simply flex your foot up and down. Try to point your toes like a ballerina. Repeat the same number of times on the other side.
Diseases
The lymphatic system is the first line of defense against diseases. The most common disease of the lymphatic system is lymphedema, which is caused by a deficiency in lymph. Symptoms include swelling of the arms and legs and can range from minor to severe. Severe complications can lead to infections of the deep tissues, which require surgical intervention. Other disorders of the lymphatic system include adenitis, lymphadenopathy, disorders of the spleen, lymphatic cancers called lymphomas and disorders of other lymphatic tissues such as tonsillitis.
Considerations
Although lymph exercises are not difficult or strenuous, if you suffer from a lymphatic disorder, it is important to discuss your intentions with your physician before you attempt to do any exercises. In the case of lymphedema, you should carry out the exercises with your bandages or medical sleeves worn at all times.
References
- James Cancer Hospital & Solove Research Institute, The Ohio State University Medical Center: Lymph Drainage Exercises for Upper Extremit
- James Cancer Hospital & Solove Research Institute, The Ohio State University Medical Center: Lymph Drainage Exercises for Upper Extremity
- Lymphomation: Understanding the Lymphatic System
- Obesity Diseases; Have A Healthy Lymphatic System Circulation And Be Cancer Free; Rita Goldman; March 15, 2009
