Do you want to shrink the size of your legs? Hold on. What I meant was, do you have lymphedema or swelling on your legs? If you do, then this video might be able to help you.
Before we get started, please see your doctor and make sure that you’re diagnosed with lymphedema. This is because they are several types of swelling and they have different types of management.
Lymphedema is a type of swelling caused by blockage In the lymphatic system. This can be because of lymph node removal or damage due to cancer or trauma.
To check if there is progress, you can measure your legs using a tape measure. Then at the end of measure again
Now that we understand what lymphedema is, let’s start managing that swelling.
First let’s do deep breathing. This will stimulate the deeper lymphatic systems.
Make sure that your belly expands when you inhale or Breathing in and you suck your belly and when you exhale. Let’s do 10 of those.
Now let’s lay down. Put pillows under your legs to make your legs higher than your heart. It is essential that gravity will help in draining back the lymph back to our heart.
You can do this before going to sleep or upon waking up. Now let’s do ankle pumps. Do this 10 times.
Next exercise is leg clams. Bring your feet together then We open And close I knees 10 times.
Now let’s do knees to chest. It might be easier to do one leg at a time. Bend your knee first and then slowly bring it up to your chest.
Now let’s do pelvic bridging. This will help in contracting the muscles of backside of your legs. Let’s do this 10 times.
No let’s set up. Now we’re going to do trunk twisters. Again this will stimulate the lymphatic system in our trunk. Let’s do 10 times.
No let me show you how to do retrograde massage. This is a type of massage that works for lymph drainage. This will help you drain the lymph or the fluid back to your heart and ultimately out by Peeing it out. Take note the fluid needs to come out somehow and this is by going to peeing. You might have to go to the bathroom more.
First massage the groin area. This is where there is good concentration lymph nodes. Massage going upwards. Do not starting from the feet but as close to the lymphatic nodes as possible. Then gradually go down. You don’t have to massage deep. Use your finger tips or the web formed by your thumb and the index finger. Just enough pressure to assist the lymphatic system.
You might ask how long you need to do this. Just take your time. Don’t be in a hurry. Most people will say that this feels good.
Now you need to get compression garments. You need to get your prescription from your doctor because it needs to be customized. You don’t want to compression stocking or garments to be very tight otherwise it will compromise the lymphatic system or compromise your heart condition if you have one.
Compression Socks: amzn.to/3JukZa9
Leg Air Massager: amzn.to/3YYIPAe
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Disclaimer:
This video should not replace the necessity of visiting your doctor or getting your occupational therapy session done. Please consult your primary care physician before doing any of this. The video is for educational purposes only.
By performing any fitness exercises, you are performing them at your own risk. Skills and wellness will not be responsible or liable for any injury or harm you sustain as a result of our fitness program.
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