Seated Core Workout for Lymphatic Flow: Simple Chair Workout

If you’re looking for a gentle seated core workout for lymphatic flow, this 10-minute routine will help stimulate lymphatic flow, especially in your abdomen and core. Since lymph fluid from the lower body works through the trunk and abdomen to return to the heart, targeting your core helps improve lymphatic function throughout your whole lower body.

The best part? You don’t need special equipment – just a sturdy chair and 10 minutes.

👋 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. Subscribe to my YouTube Channel, get my free guides, or

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Why Seated Core Exercises Work for Lymphatic Health

Activates Lymph Nodes – Gentle core movements stimulate lymph nodes in the abdomen where many important nodes are located.
Improves Circulation: These exercises increase blood and lymph flow, which can help reduce swelling and make it easier for your body to remove waste.
Low-Impact: Seated exercises are gentle on the joints, making them perfect for people with limited mobility, seniors, or those recovering from illness or surgery.

Exercise Considerations for Lymphatic Health

Before starting any exercise routine, it’s always a good idea to talk to your doctor or certified lymphedema therapist, especially if you have any health conditions. These exercises are low-impact and gentle, but everyone’s body is different.

I always recommend starting slowly and focusing on performing these exercises with control. As you become more familiar with the movements, aim to add them into your daily or weekly routine, as consistency will help you see the best results.

Workout Instructions:

Follow along with the guided lymphatic exercise routine 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:

10 minutes total
45 seconds of movement, 15 seconds of rest
All exercises remain pain-free and gentle
Modify as needed for comfort

Equipment Needed:

A sturdy chair

Workout Routine

Deep Breathing
Seated Rotation Twist
Side Reach
Leg Lifts
Hamstring Stretch
Oblique Rotation
Modified Seated Crunch
Side Bend
Twisting Motion
Cool Down Deep Breathing

Guided Seated Core Workout for Lymphatic Flow

All exercises are completed for 45 seconds, with 15 seconds of rest in between each movement. Exercises should remain pain-free and gentle. Modifications, such as spending less time on an exercise or scaling movements to remain comfortable, may be needed.

1. Deep Breathing

Sit upright with your feet flat on the floor and hands on your abdomen.
Inhale deeply through your nose, expanding your belly.
Exhale slowly through your mouth, feeling your belly contract.
Repeat, focusing on slow, controlled breaths.

2. Seated Rotation Twist

A woman sitting in a char with her hands behind her head as she rotates her torso from side to side.

Sit tall with your feet flat and your hands behind your head or sides.
Twist your torso gently to one side, return to the center, then twist to the other side.
Keep your back straight and core engaged throughout.

3. Side Reach

Sit with your feet flat on the floor, arms by your sides.
Reach your right arm over your head toward the left, feeling the stretch in your side.
Return to center and repeat on the left side.

4. Leg Lifts

Sit on the edge of your chair with feet flat on the floor and hands on the chair for support.
Focus on keeping your upper body lifted tall.
Extend your right leg out in front of you, lifting it slightly, then lower it back down.
Repeat with your left leg, alternating between both legs.

The straighter you are able to keep your leg, the more engaged your core will be. If you need to modify, you can place a slight bend in your knee.

5. Hamstring Stretch

A woman sitting in a chair with her hands behind her head. One leg is extended long in front of her and she is slowly bending at the waist in a hamstring stretch.

Sit near the edge of your chair with one leg extended straight in front of you, toes pointing up.
Keep your back straight and gently lean forward from your hips, feeling the stretch in your hamstring.
Hold for a few seconds, then switch to the other leg.

6. Oblique Rotation (Elbow to Knee)

A woman sitting in a chair twisting to touch her elbow to her opposite knee.

Sit upright with your feet flat on the floor, hands behind your head.
Bring your right elbow toward your left knee as you twist your torso, then return to the center.
Repeat on the other side with your left elbow and right knee.

7. Modified Seated Crunch

A woman sitting in a chair doing a modified crunch. She is leaning back slightly with a straight back, before sitting back up.

Sit near the edge of the chair with your feet flat and hands resting on your thighs.
Lean back slightly, keeping your back straight, then sit back up.
Keep the movement small and controlled to engage your core.

8. Side Bends

A woman sitting in a chair with her hands behind her head. She is bending from side to side.

Sit tall with feet flat on the floor and hands behind your head.
Gently bend your torso to the right, return to the center, and bend to the left.
Make sure to engage your core and keep your back straight.

9. Twisting Motion

A woman sitting in a chair with hands clasped in front of her. She is twisting her torso bringing her hands to her hip and then twisting to the other side.

Sit with feet flat, hands clasped together in front of your chest.
Twist your torso to the right, bringing your hands toward your right hip, then return to the center.
Repeat on the left side, twisting your torso to bring your hands toward your left hip.

10. Deep Breathing

Sit upright with feet flat on the floor, hands resting on your abdomen.
Take deep breaths, expanding your belly as you inhale, and slowly exhale.
Focus on slow, steady breaths to relax and cool down.

Final Thoughts: Seated Core Lymphatic Exercises

Adding these seated core exercises to your routine can significantly improve lymphatic health. Here are some tips to get the most out of them:

Stay Hydrated: Drink plenty of water throughout the day to help flush out toxins and keep your lymphatic system working well.
Move More: This 10-minute routine is a great start, but remember to move throughout the day. Even light walking or stretching helps your lymphatic system.
Mind Your Posture: Good posture supports lymphatic flow and helps prevent other issues, like back pain.

Frequently Asked Questions

What exercise stimulates lymphatic drainage?

The best exercise to stimulate lymphatic drainage is whatever you can be the most consistent with; however, it is generally recommended to incorporate low-impact workouts such as walking, pilates, swimming, or rebounding into your weekly routines.

What are the symptoms of poor lymphatic drainage?

Poor lymphatic drainage may result in swelling, primarily in arms and legs due to lymph fluid buildup. Other symptoms include fatigue, feeling of heaviness, restricted motion, or skin changes. If you believe you may have poor lymphatic drainage, consult your healthcare provider or a certified lymphedema therapist.

Does vibration help lymphatic drainage?

Yes, vibration can help promote lymphatic drainage. Vibration plates are popular fitness devices that vibrate under one’s feet. The vibrations create small muscle movements that can help stimulate lymphatic flow.

For more detailed information on the benefits of vibration plates, check out this blog post by certified lymphedema therapist Kelly Sturm.

How to tell if lymphatic drainage is working?

You should notice decreased swelling and pain, increased range of motion and mobility. Your clothes may fit better and you won’t feel the tightness or heaviness you used to in affected areas.