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Lymphedema

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Lymph Reset 21: Free 3-Week Lymphatic Drainage Program

Kelly Sturm
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PT, DPT
Lymph Reset 21 program cover featuring a woman doing a leg raise exercise on a yoga mat, a close-up of self-massage on the calf, and another woman using a facial massage tool. Text reads: Lymph Reset 21."

If you’re dealing with fatigue, swelling, or that heavy feeling that just won’t go away, I get it. Maybe you’ve been diagnosed with lymphedema or you’re just tired of feeling tired. Here’s what I know after working with hundreds of patients: your lymphatic system is incredibly powerful, but it needs consistent support to work its best. Are you in a need of a lymph reset 21?

I’m Kelly Sturm, a physical therapist and certified lymphedema therapist, and I’ve created this FREE 3-Week Lymphatic Drainage and Exercise Program to help you get started. The goal is simple: find something you can do for 10-30 minutes a day that actually supports your lymphatic system and helps you feel better.

Why Your Lymphatic System Matters

Think of your lymphatic system as your body’s cleanup crew. It moves lymph fluid (packed with infection-fighting white blood cells) throughout your body, clearing out toxins, bacteria, and waste. When it’s working well, you feel better, have more energy, and your immune system stays strong.

But when your lymphatic system gets sluggish—which happens more often than you’d think—lymph fluid starts backing up. That leads to swelling, chronic inflammation, fatigue, and that heavy feeling so many of my patients describe.

This plan is designed to get your lymph moving again through targeted exercises and drainage techniques. It’s about taking back control and feeling like yourself again.

Who Lymph Reset 21 Helps

  • If you have lymphedema or chronic swelling: Whether it’s from cancer treatment, surgery, or other medical conditions, this plan offers safe, effective ways to support your lymphatic system and reduce swelling.
  • If you’re dealing with daily swelling or fatigue: Those heavy legs by evening, puffy hands in the morning, or that unexplained exhaustion? Your lymphatic system might need some support.
  • If you want to support your overall wellness: Better lymphatic flow means better detoxification, less inflammation, and stronger immunity.
  • Healthcare professionals: This is a great resource to share with clients who could benefit from lymphatic support.
Download the Plan Here

What to Expect Over 3 Weeks

This plan is designed to be doable for everyone, regardless of your fitness level. Each day takes 10-35 minutes (6 days a week), and I’ve included seated options for every workout if you need them.

Here’s what makes this plan so accessible: 80% of the routines require zero equipment. For the other 20%, I introduce one new tool each week—dry brushing, rebounding, and vibration plates—but these are completely optional. Think of them as ways to test out new approaches to moving lymph fluid. Not interested in buying anything? No problem! Just swap in your favorite form of exercise or lymphatic drainage and keep going.

The beauty of this approach is that you’re building habits that will serve your lymphatic system long after these three weeks are over. Plus, it’s completely FREE—no sign-up required, no hidden costs.

How to Use This Plan:

  1. Download the Lymph Reset 21 PDF, or bookmark this page to return to
  2. Click on the bold text each day to access the full routines on cancerrehabpt.com
  3. You can also find all the videos in this YouTube Playlist: Lymph Reset 21

Feel free to move days around as needed—this should work with your life, not against it.

Important: Before starting this plan, check with your doctor or healthcare provider, especially if you have lymphedema, heart issues, or recent surgeries. These exercises are gentle and safe, but I always want you to get personalized guidance for your specific situation. Listen to your body and stop any activity that causes discomfort.

a woman sitting on couch reading the Lymph Reset 21: free 3-week lymphatic drainage and exercise program

Week 1 of Lymph Reset 21

Lymph Reset 21: Week 1 breakdown

Day 1: 10-minute Gentle and Easy, Full-Body Lymphatic Flow Exercise Routine

Day 2: Full-Body Lymphatic Drainage Massage Routine by a Lymphedema Physical Therapist

Day 3: Dry Brushing the Body Full Routine for Lymphatic Drainage

Day 4: 12-Minute Core Workout for the Lymphatic System

Day 5: Lymphatic Drainage Massage for Lymphedema & Swelling in BOTH Legs

Day 6: Deep Breathing for Lymphatic Drainage – Sitting and Laying

Day 7: Rest

  • Try going for a walk, getting out to enjoy an activity with family or friends, or even relax with a good book and legs elevated

Week 2 of Lymph Reset 21

Lymph Reset 21: Week 2 plan

Day 8: Full Body Lymphedema Exercise Routine

Day 9: Lymphatic Drainage Massage for Face, Head, & Neck Swelling or Lymphedema – By a Lymphedema Therapist

Day 10: Gentle Rebounder Workout for Beginners

Day 11: Lymphatic Flow Exercise Routine – 10-Minute, Full-Body Workout

Day 12: Lymphatic Drainage Massage for Lymphedema & Swelling in BOTH Arms and Chest

Day 13: Deep Breathing for Lymphatic Drainage – Sitting and Laying

Day 14: Rest

  • Try going for a walk, getting out to enjoy an activity with family or friends, or even relax with a good book and legs elevated

Week 3 of Lymph Reset 21

Lymph Reset 21: Week 3 calendar view

Day 15: Pilates Exercise for the Lymphatic System

Day 16: Expert Daily Face Lymphatic Drainage Routine

Day 17: Simple Vibration Plate Exercises for Lymphatic Drainage

Day 18: 10-Minute Cardio Lymphatic Exercise Workout

Day 19: Full Body Self-Lymphatic Drainage Massage

Day 20: Deep Breathing for Lymphatic Drainage – Sitting and Laying

Day 21: Rest

  • Try going for a walk, getting out to enjoy an activity with family or friends, or even relax with a good book and legs elevated
  • Celebrate You! You were consistent and completed 3 full weeks of self-care for your lymphatics!

Celebrate yourself! You just completed 3 full weeks of consistent lymphatic self-care. That’s no small accomplishment, and your body thanks you for it.

Download the plan here

Kelly Sturm

Kelly Sturm is a Doctor of Physical Therapy (PT, DPT), a Board-Certified Oncology Specialist, and a Certified Lymphedema Therapist (CLT-LANA) with over a decade of specialized experience.

Kelly graduated from the Mayo Clinic in 2013 and has been working in cancer rehabilitation and lymphedema since then. With a firm belief that chronic discomfort and pain are common, not normal, Kelly helps people with & after cancer and lymphedema get stronger and redefine their standard of living with her evidence-based educational programs and resources

more about Kelly Sturm

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