If you find yourself wide awake at night, this sequence of exercises, designed to stimulate lymphatic circulation and calm the nervous system, is for you. The lymphatic system helps remove cellular waste and excess fluid from tissues, but unlike the cardiovascular system, the lymphatic system doesn’t have its own pump. Instead, lymph moves through the body via muscle contractions, breathing, and physical movement. This series will usher lymph fluid through key drainage regions of the body, including the neck, armpits, abdomen, and groin, shifting you into a more relaxed physiological state and making it easier to fall asleep.
For the greatest sleep benefit, this routine is best performed in the late afternoon or early evening, ideally two to three hours before bedtime.
1. lymphatic hops
A buoyant movement to help circulate lymph.
Beginner:
30 to 45 seconds
Intermediate:
60 seconds
Advanced:
75 to 90 seconds, with slow, controlled rebounds
Stand tall with your feet under your hips. Squat down, then swing your arms overhead as you jump as high as you can. Beginners can simply lift their heels, removing the impact.
TIP: Keep your arms relaxed and loose.
2. standing body wave
Loosens the entire body while calming the nervous system.
Beginner:
Four to five waves
Intermediate:
Six to eight waves
Advanced:
Eight to 10 waves, with an extended exhale
Bend your knees and lean forward from the hips. As you extend your legs to stand, reach your arms toward the sky, rolling up through your spine. End on your tiptoes, or add a small hop.
3. arm swings
Calms the upper body and helps increase blood flow.
Beginner:
20 to 30 seconds
Intermediate:
30 to 45 seconds
Advanced:
60 seconds, utilizing larger movements
From a standing position, rotate your arms from the shoulders like a windmill, moving one forward while the other goes back. Breathe steadily throughout.
TIP: Your arms should feel heavy, but ensure you keep your shoulders relaxed.
4. gentle trunk twist
Helps with digestion and de-stresses the lower body and core.
Beginner:
10 to 12 twists
Intermediate:
15 to 20 twists
Advanced:
25 to 30 twists, with a slower tempo
Sink into a squat and bring your hands together in front of your chest as shown. Rotate through your waist, lifting one elbow toward the sky, then repeat on the opposite side.
TIP: Twist from the ribs, not the hips.
5. march and slap
Sparks blood flow and encourages lymph movement.
Beginner:
30 seconds
Intermediate:
45 to 60 seconds
Advanced:
75 seconds
Alternate lifting your knees in front of you at a peppy pace while gently slapping your arms, thighs, ribs, and shins.
TIP: This motion should be stimulating, not aggressive.
6. ballerina reach and sweep
Winds you down for a night of deep rest.
Beginner:
Four to five reps
Intermediate:
Six to eight reps
Advanced:
Eight to 10 slow reps
Stand with your feet close together, holding a chair for support. Lift your heels and squat, allowing your knees to flare out and moving your free hand in an arc overhead. Slowly rise.
TIP: Lengthen your spine as you rise and lower softly.
Barefoot Benefits
Performing this sequence barefoot can help activate the small stabilizing muscles in your feet and improve sensory feedback from the ground. The soles of the feet contain thousands of nerve endings that influence posture and balance. When we move barefoot, these receptors are stimulated and the natural pumping action of the muscles in the feet and lower legs becomes more active. This can support the upward movement of lymph fluid from the lower body.
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Photos by Paul Buceta
