Did you know that one way to improve lymphatic drainage is to turn your body upside down? It may sound a little strange, but it’s actually a very effective way to stimulate the flow of lymph fluid. There are many different ways to do this.  In this article, we will discuss lymphedema exercises that harness gravity to help improve lymphedema naturally.

Short-term help for long-term health

Now, those of us with lymphedema know there are not any quick fixes for this condition, unfortunately.  But the one thing I am always on the lookout for are easy ways I can just help control the lymphedema naturally.  We already know with lymphedema, we are dealing with an impaired lymphatic system.  So we should do whatever we can to keep lymph moving.  Like with anything in the body, stagnation is not good.   So along with a lot of walking, using a rebounder, and using toe stretchers (which seem to increase circulation in my feet), I also try to do inversions most days.  Inversions are great for circulation, even if it’s just for a minute or two.

Can gravity help control lymphedema?

Yes, gravity can help your lymphedema in the short term.   Is it a cure? No, but again, we’re trying to just control it with as many things as we can.  (The closest I’ve got to a lymphedema cure is Chinese herbs combined with a plant-based vegan diet, which have helped me minimize my swelling successfully so far.)

Most people are advised to elevate limbs to help facilitate lymphatic draining.  So adding a bit more gravity can help even more.   When you turn your body upside down, the gravitational force helps to move the lymph fluid in the right direction. This is very beneficial for people with lymphedema, as it can help to reduce swelling and improve lymphatic drainage.

How often should you practice inversions to help with lymphedema?

There is no set answer to this question, as it will vary depending on the individual. However, many people find that practicing inversions daily is most beneficial. If you are new to inversions, it is best to start slowly and gradually increase the frequency and duration of your sessions.

Some easy inversions for lymphedema exercise

There are many ways to do inversions; some may be more difficult than others.  Here are a few easy inversion ideas that you can try:

Handstands against a wall.    This is my favorite.  Being the non-spring-chicken that I am (57), I am always concerned with bone health and doing handstands is a great way to put weight on your upper body.  Real handstands in the middle of the room are out of my reach.  But there’s an easy “cheat” way to do it that is easy and feels good, and we won’t kill ourselves (or harm furniture or pets who may be unfortunate to get in our way) :).

Here’s how it works.  Stand with your back to a wall that is clear of any art or obstruction.  Get on your knees and put your hands on the ground a few feet away from the wall.  Technically, the distance away from the wall should be about the length of your legs.  Then straighten your legs, and carefully put one foot at a time on the wall and “walk” your feet up the wall until you are mostly vertical.  Hold the position for as long as comfortable.  Then you can either walk your feet back down or just let your feet fall to the floor naturally one at a time.   If it seems hard, don’t worry, you are supporting your entire body weight, so just work up to it.  You’ll find you build strength fast.  Once you’re comfortable with this, you can try taking one leg away from the wall at a time. As you might guess, it is a fantastic workout for the entire upper body, perfect for those who sit at a desk all day.

Shoulder stands.  Shoulder stands are another great way to do inversions. I love shoulder stands, but my neck is easily tweaked, so sadly, I generally avoid them.  But they are wonderful if your neck is healthy and you know how to do them correctly.   But be careful; they can potentially do damage to your neck and spine if you’re not careful.  Fortunately, there are some good resources on how to do them safely.  Here’s one on Youtube.

Legs up the wall.    This is a very easy inversion that anyone can do.  As a side benefit, it is supremely relaxing!   Simply find a wall and sit with your hips close to the wall.  Then just lie back and put your legs up against the wall.  Hold this position for as long as you like.  You can also raise your arms up at the same time to get some of the lymph in your arms moving at the same time.

Downward dog.  This is another less intense inversion that helps with circulation and lymphatic drainage. Plus, it is a fantastic stretch. To do Downward Dog, start in a tabletop position on your hands and knees.  Tuck your toes and lift your hips, straightening your legs as much as possible. Keep your hands planted on the ground and press back through your heels to deepen the stretch. Hold this position for a few breaths (or as long as you’d like).

Yoga classes.  Of course, you can incorporate all this into a yoga practice.  I prefer to use Grokker, an online provider of many yoga and fitness classes, or you can find many free yoga videos on YouTube.  Or sometimes it is nice just to take a quick break and do a few minutes on my own.

Inversion tables.    These are interesting.  If you find that inversions work well for you, you may want to investigate.  I have not tried them.  I have heard some reports that too much use of these may be risky, so I would be sure to research before investing in one.  (If you try one, please let us know if they help!)

Shaking the tree for lymphedema– Qi Gong.  Qi Gong is a form of moving meditation practiced for centuries in China. The slow, deliberate movements help to promote circulation and lymphatic drainage. In addition, the deep breathing associated with Qi Gong helps to oxygenate the blood and tissues.  There are many different Qi Gong exercises that you can try, but one of the simplest is known as “Shaking the Tree.” This exercise is easy to do and only takes a few minutes. Here’s a free video on this qi gong shaking which is fun to try.  https://lifegivingstore.com/get-your-lymphatic-system-moving-by-shaking-the-tree/.  Very stress-relieving stuff.  After trying this, you should feel more relaxed, and you should feel increased circulation in your body.

Don’t forget one of the best lymphedema exercises:  rebounding

Last but not least, don’t forget about rebounding! Rebounding is a great way to get your lymph moving. I find this one extremely easy to integrate into a busy life as you can do it easily in front of the TV. Even two minutes has profound benefits for your lymphatic system.  I work on a computer all day, so I enjoy jumping on it for a few minutes to get the energy moving again. I notice a benefit when I do this a couple times a day.

The bottom line:  keep moving!

There are many ways to get your lymph moving, and finding what works best for you is essential. Inversions are a great lymphedema exercise, as is rebounding.   The key is finding out what you like best, because it is not fun to feel like you have to force yourself.  Give these various ones a try.  Be sure to consult your doctor if you have any concerns about this, as you may need to modify it if your condition is advanced.

So there you have it–some easy ways to turn your body upside down or shake it around–for natural lymphedema care. Give some of these a try, and let us know what works for you.