Pilates for lymphatic drainage offers a low-impact form of exercise that is great for overall fitness. If you experience swelling, poor circulation, or low energy, your lymphatic system might be clogged.
Your lymphatic system filters waste products throughout the body. It relies on movement and muscle activation to pump fluid, making exercise one of the best natural ways to improve your lymphatic health. The Pilates method can help improve your immune system while reducing swelling and congestion in the body, improving mobility, and reducing stiffness.
👋 Hello, I’m Kelly Sturm, a Doctor of Physical Therapy (PT, DPT) and a Certified Lymphedema Therapist. I share helpful resources for those living with lymphedema and lymphatic health concerns.
This is Day 15 of LYMPH RESET 21: your free 3-Week Lymphatic Drainage and Exercise Plan.
How Pilates Supports Lymphatic Flow
Pilates is a low-impact form of exercise training developed by Joseph Pilates in the early 20th century. It includes gentle yet controlled movement and deep breathing, making it a wonderful workout option that also supports the movement of lymph fluid throughout the whole body. It can be especially key in activating and stimulating the lymph nodes in the abdomen and hip, where many primary lymph nodes and the central lymphatic system are located.
This routine combines core strength, stability, and mobility movements that align with lymphatic drainage. Another key component is that Pilates focuses on breathing techniques. Deep, controlled breathing can stimulate the central lymphatic system, where your large lymphatic vessels connect back to your heart. This makes Pilates a wonderful option for helping to manage lymphedema and swelling.
Exercise Considerations for Lymphatic Pilates
When starting a new Pilates routine, especially if your goal is to support lymphatic health, it’s essential to take a gradual approach. Begin with low-impact exercises that last around 10 to 15 minutes daily, and as your body adapts, gradually increase the intensity and duration.
This step-by-step approach is suitable for older adults and all fitness levels. It helps your lymphatic system adjust to physical activity, promotes better fluid circulation, and minimizes the risk of swelling or discomfort.
Workout Instructions:
To safely follow along with a guided lymphatic health routine, check out this Lymphatic Flow Exercise video on YouTube, led by certified lymphedema therapist and physical therapist, Kelly Sturm.
If you would like to follow along, while I model this routine, you can watch this YouTube Video ↓
Workout Details:
- Duration: 10 minutes of slow, gentle standing and lying lymphatic exercises
- Flow: A timed, sequenced flow
Equipment Needed:
An optional yoga mat for floor exercises, though a bed or soft surface can be used for comfort.
Pilates Routine for Lymphatic Health:
- Arm Raises
- Bridges
- Bridges with Arm Raises
- Knees to Chest
- Trunk Rotation (Windshield Wipers)
- Leg Circles
- Flexion and Extension Leg Kicks
- Sidelying Leg Raises
- Glute Leg Raises
- Glute Leg Circles
- Child’s Pose
- Cat-Cow
12 Pilates Exercises for the Lymphatic System
1. Arm Raises
- Lie on your back with your knees bent and feet flat on the floor.
- Extend your arms by your sides, palms facing down.
- Inhale as you slowly raise both arms overhead, reaching toward the floor behind you, but avoid arching into your lower back.
- Exhale as you bring your arms back down to your sides.
2. Bridges
- Lie on your back with knees bent and feet hip-width apart, flat on the floor.
- Place your arms by your sides, palms facing down.
- Inhale to prepare, and exhale as you press your heels into the ground and lift your hips toward the ceiling.
- Hold at the top for 2-3 breaths, engaging your glutes and abdomen.
- Inhale as you slowly lower your hips back down to the floor.
3. Bridges with Arm Raises
- Begin in the same bridge position, lying on your back with your knees bent and feet flat on the floor.
- Lift your hips into a bridge, feeling your glutes squeeze. Don’t go too high to avoid arching into your lower back.
- Hold the bridge for a few seconds
- Lower your hips back down to the floor with control.
4. Knees to Chest
- Extend one leg straight on the floor while pulling the opposite knee toward your chest.
- Hold for 5-20 seconds, feeling a gentle stretch.
- Gently release to return to the starting position.
5. Trunk Rotation (Windshield Wipers)
- Lie on your back with your knees bent and feet flat on the floor.
- Gently allow your legs to fall to one side, feeling a mild to moderate stretch along the side of your body
- Hold for 5-10 seconds
- Return to the center, then drop your legs to the other side.
6. Leg Circles
- Lie on your back with one knee bent and the other leg extended straight out in front of you on the ground.
- Life the straight leg about 12 inches off the ground, keeping your abdomen engaged and low back flat on the ground
- With your straight leg, make five slow, controlled circles in one direction, then reverse the direction for another five circles.
- Switch legs and repeat on the other side.
7. Flexion and Extension Leg Kicks
- Lie on your side, with your bottom leg in a comfortable position and your top leg straight, with your toes facing forward.
- Kick your top leg gently before your body, then bring it back behind you slightly – avoid arching your lower back!
- Repeat the forward and backward kicks with control.
- Perform 5-10 controlled kicks, then go to exercise number 8 before switching sides.
8. Side-Lying Leg Raises
- Lie on your side, with your bottom leg in a comfortable position and your top leg straight, with your toes facing forward.
- Raise your top leg toward the ceiling, leading with the side of your foot and not allowing the toes to rotate upward.
- Lower your leg down slowly.
- Perform 5-10 controlled leg raises, then roll over and repeat exercises 7 and 8 on the opposite side.
9. Glute Leg Raises
- Begin in a tabletop position, with your hands under your shoulders and knees under your hips.
- Extend one leg straight back and lift it straight up towards the ceiling, activating your glute muscles. Avoid arching into your lower back.
- Lower it back down, keeping the knee straight.
- Repeat 5-10 times on each side.
10. Glute Leg Circles
- Begin in a tabletop position, with your hands under your shoulders and knees under your hips.
- Extend one leg straight back and lift it until it is in line with your body, activating your glute muscles. Avoid arching into your lower back.
- Make five small circles with the straight leg in one direction. Then repeat in the opposite.
- Repeat 5-10 times on each side.
11. Child’s Pose
- From the tabletop position, widen your knees and bring your hips back to rest on your heels, extending your arms forward on the mat.
- Take a deep breath and, as you exhale, sink deeper into the stretch.
- Hold for 10-20 seconds, focusing on slow, deep breathing.
- Repeat this stretch twice, using your breath to go deeper with each exhale.
12. Cat-Cow
- Begin in a tabletop position with your hands under your shoulders and knees under your hips.
- Inhale as you drop your belly toward the floor, lifting your head, gaze, and tailbone (cow pose).
- Exhale as you round your spine, tucking your chin and pelvis (cat pose).
- Repeat this movement 8-10 times, flowing with your breath.
Pro Tip: Focus on deep, controlled breathing while performing these exercises.
Precautions and Considerations
While lymphatic Pilates is beneficial for most people, it’s important to take precautions, especially if you have any underlying health conditions. If you’ve been diagnosed with a condition like lymphedema or if you experience severe swelling, it’s recommended that you consult your local healthcare professional or physical therapist for more options or personalized guidance that matches your specific medical needs.
If you have mobility limitations, you can modify this routine as needed. For example, if lying on the floor is uncomfortable, you can perform many Pilates movements seated or on a bed
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Frequently Asked Questions
What type of exercise is best for lymphatic drainage?
The best exercises for lymphatic drainage are those that one can do consistently! Walking, swimming, yoga, Pilates, and rebounding are wonderful options that are low-impact and stimulate the flow of lymphatic fluid throughout the body.
You can follow along with these daily exercises for lymphatic drainage on my YouTube channel.
What are the symptoms of poor lymphatic drainage?
The symptoms of poor lymphatic drainage, often known as lymphedema, may include swelling in the arms and legs due to a fluid buildup. One may also experience fatigue, a feeling of heaviness, restricted mobility, and aching.
If you are experiencing these symptoms, seeking medical advice from a lymphedema practitioner or a personal care doctor in your area is best.
How many days a week should I do Pilates?
Beginners should aim to practice Pilates 2-3 times per week and increase gradually as they become more proficient with the movements and gain more experience. This allows for muscle recovery while still maintaining consistency with exercise.
How to remove lymph fluid from the legs?
There is no one way to remove lymph fluid from legs, but rather a combination of practices such as compression, elevation, exercises for lymphedema, lymphatic drainage, and other wellness routines.
For more detailed information on ways to treat lymphedema in the legs, check out this blog post.
