Full-body lymphatic drainage massage can be done at home and supports the movement of lymph fluid through the body. If you or someone you know is suffering from lymphedema, or another condition that causes swelling, lymphatic massage can help improve overall lymphatic function and relieve swelling.

👋 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 join my Lower Body Lymphedema Program.

As a certified physical therapist, I have created this gentle, at-home lymphatic drainage routine for those struggling with an excess of lymph fluid. This massage routine is done in a comfortable position, either sitting or lying down on the ground, or in a bed, and doesn’t require any equipment. This is a full-body manual lymphatic massage routine to help with moving lymph fluid.

You can also try this exercise routine that is specific to reducing swelling from lymphedema in the arms.

This is Day 2 of LYMPH RESET 21: your free 3-Week Lymphatic Drainage and Exercise Plan. It is a full body sequence that encourages lymphatic flow and helps move fluid.

Fully-Body Lymphatic Drainage Massage Instructions:

Follow along with the full-body lymphatic drainage 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 ↓

Precautions and Considerations

Before starting any lymphatic drainage routine, it’s important to consult your local healthcare provider or lymphedema specialist for more personalized guidance and medical treatment. I always recommend starting slow, with light pressure, and increasing consistency over time.

You want to avoid applying too much pressure, as the lymph system sits directly under the skin.

Lymphatic Drainage Details

• This routine can be done sitting or lying down
• This routine typically takes about 30 minutes, but you may modify it to focus on smaller sections and decrease the time as needed
• Looking for a printable handout? Shop my guide.

Equipment Needed

Optional yoga mat for comfort when lying on the floor. A bed works, too!

Workout Routine

1. Deep breathing
2. Focus on the lymph nodes in the head and neck
3. Clear the lymph nodes in the armpits
4. Focus on the lymph nodes in the groin
5. Clear the head, neck, and face
6. Focus on the trunk and arms
7. Move to the legs
8. Repeat and finish with deep breathing

Step-by-Step Sequence for Lymphatic Drainage Massage

Step 1: Deep Breathing

You are going to begin with deep breathing. Deep breathing helps stimulate the lymph nodes in your abdomen.

• Place your hands on your belly, pressing gently inwards.
• Take a deep breath, allowing your belly to expand against your hands.
• Slowly exhale and let your breath go.
• Move your hands slightly to another area of the abdomen and repeat the breathing process 3-4 times.

Step 2: Focus on the Lymph Nodes in the Head and Neck

• Use your whole hand to make gentle circular motions above your collarbone on one side of your neck.
• Repeat 8-10 times, applying light pressure.
• Move to the other side and repeat the same circular motion.
• Place your fingers below the ears, at the base of the neck.
• Make circles on each side 8-10 times.

Step 3: Clear the Lymph Nodes in the Armpits

• Place your hand in one armpit and make gentle circular motions 8-10 times.
• Switch to the other armpit and repeat.

Step 4: Focus on the Lymph Nodes in the Groin

• Locate the area in your lower abdomen where your thigh meets your hip (the crease) and place your hands there.
• Make 8-10 gentle circular movements in this area to help move the lymph fluid in the groin.

Step 5: Clear the Head, Neck, and Face

• To drain the fluid from the face, place your hand at the base of your ear and move it down the side of the neck towards the collarbone.
• Perform 5-8 gentle strokes.
• Next, focus on the face. Start from the middle of the face and move your fingers outward towards the ears. For areas under the eyes and on the forehead, use light strokes in an outward direction.
• Repeat 5-8 times.

Step 6: Focus on the Trunk and Arms

• Start at the abdomen. Use your hand to make 5-8 strokes upwards, directing the lymph towards the armpits.
• For the chest, work your way from the midline outward toward the armpits, stroke upward and outward.
• For the arms, begin close to the shoulder. Using long strokes, work your way down the arm. First, clear the pathway by stroking the upper arm 5-8 times, followed by the lower arm, and finally the hands and fingers.

Step 7: Move to the Legs

• For the legs, start with the thighs. Use both hands to make 5-8 upward strokes, guiding the fluid toward the crease of the groin.
• Next, focus on the lower legs. Using long, gentle strokes, work your way up from the ankle to the knee, then move the fluid further up to the groin area.
• Finally, use your fingers to massage the tops of the feet and toes, making sure to include the ankles in circular motions.

Step 8: Repeat and Finish with Deep Belly Breathing

• Once you’ve massaged all major areas, repeat 3-4 deep belly breaths, as you did in step 1, to conclude the session.

Lymphatic Drainage Massage

What is Lymphatic Drainage Massage

Lymphatic drainage (also called manual lymphatic drainage or MLD) is a gentle, light-touch massage technique that helps promote the movement of lymph fluid. It is often used when someone has swelling due to lymphedema. Unlike traditional deep-tissue massage, lymphatic massage uses soft, skin-stretching motions to encourage lymph flow away from swollen tissues, which can help relieve swelling.

The self-massage, which encourages using gentle pressure and rhythmic strokes, has been proven beneficial in stimulating lymph flow through the lymphatic vessels, reducing congestion, and improving swelling and lymphedema. Manual lymph drainage is often combined with other treatments, such as compression therapy, exercise, and proper skin care, to enhance lymphatic function and minimize swelling.

Benefits of Manual Lymphatic Drainage

Lymphatic drainage massage offers a range of potential benefits for those experiencing lymphedema or looking to support their overall health. As a non-invasive and gentle therapy, it is generally well-tolerated and can be used for various other health conditions, including lipedema, chronic venous insufficiency, fibromyalgia, and others.

Gentle stimulation of the lymphatic system can lower pain, reduce swelling, and minimize feelings of tightness or heaviness in the arms, legs, or other areas of the body. In addition, it encourages better circulation, supporting nutrient delivery and waste removal throughout the body.

Tips and Tricks for Optimal Lymphatic Drainage Massage

• Stay Hydrated: Drink plenty of water throughout the day, especially before and after your massage.
• Use Gentle, Light Movements: Remember, the lymphatic vessels are just below the skin’s surface, so your touch should be light and gentle. Think of stretching the skin rather than pressing deeply into the muscles.
• Elevate Limbs if Possible: When working on your arms or legs, consider elevating them above heart level. Gravity can aid lymph flow and support drainage toward the central lymphatic system near the heart.
• Use Your Full  Hand: Using the entire surface area of your hand as you massage is more effective than only using your fingertips because it allows for more effective skin and lymph coverage.

Frequently Asked Questions

How do I know if my lymphatic system is clogged?

The most common side effect of a clogged lymphatic system is swelling, particularly in the arms or legs but may occur in other areas of the body as well. You may also experience fatigue, a feeling of heaviness or tightness, and pain. If you believe you may have a clogged lymphatic system it is best to seek medical attention by consulting your local healthcare provider.

What is the best exercise for lymphatic drainage?

The best exercise for lymphatic drainage is one that you can do consistently. I recommend low-impact workouts such as swimming, in combination with breathing exercises, and other lymphatic drainage stretches such as ankle pumps, shoulder rolls, and knee extensions. Swimming promotes the movement of lymph fluid and also acts as a natural compression, helping reduce swelling. For lymphedema, a combination of strength training and cardiovascular exercise is ideal, with an emphasis on consistency and gradually increasing intensity over time.

What is dry brushing for lymphatic drainage?

Dry brushing for lymphatic drainage is the act of using a brush, typically wooden with stiff bristles, to massage different areas of the body and move lymphatic fluid. Dry brushing can help move fluid out of certain areas, removing waste and toxins, and improving the immune system.

Check out this guide on full-body dry brushing for a healthy lymphatic system. Who should avoid lymphatic drainage?

It is always best to consult your local healthcare provider or other medical professional before beginning any new lymphatic drainage routines. If you have an infection, or pain, or are currently seeking medical treatment, you should speak with your lymphedema specialist before beginning lymphatic drainage.