Exercises to Get Your Life Back
Cheerleader
Start with your arms crossed in front of you, forming an 'X'. From this position, smoothly raise them above your head. As you do this, the 'X' shape naturally breaks apart. Continue lifting your arms until they are upright and fully extended above you. This motion should be fluid and controlled, transitioning from the crossed position to a fully extended, upright stance.
Wall Stretch
Place your arm against a wall, ensuring it's in a comfortable yet firm position. Hold this posture for 30 seconds. This exercise is beneficial for lymphatic drainage and provides a gentle stretch for your arm and shoulder muscles. If raising your arm fully is challenging, that's completely okay. Just lift it as high as you can comfortably manage. The aim is to engage in a stretch that suits your current range of motion, gradually improving your flexibility
TRX Stretch
Utilize the TRX suspension trainer to effectively stretch your arms forward. Secure your hands in the TRX handles and lean forward slightly, extending your arms in front of you. Maintain this forward stretch, ensuring your arms are aligned and your body is stable. Hold this position for 30 seconds, feeling a consistent stretch through your arms and shoulders. This exercise not only enhances flexibility but also engages your core and stabilizes your posture.
Foam Roll Stretch
Lay down on your back on a foam roller, starting with your arms at your sides. Slowly lift them, until they are at shoulder height out by your sides. Then bend your elbows to 90 degrees and let them fall into gravity evenly. Once in position, hold this position and stretch for 30 seconds. This exercise gently elongates the muscles in mainly your chest wall and also your arms, shoulders, and upper back. Remember to move within your comfort range, maintaining the stretch steadily to maximize its benefits.
Bar Stretch
Lay down on your back and take a straight bar, such as an umbrella, cane, or any similar object. Hold it in front of you, positioning it so that it's perpendicular to your body and aligned with your line of sight. The bar should be held up in the air, straight above your eyes. Maintain this position, gripping the bar firmly, and hold it steady for 30 seconds. This exercise helps in strengthening your arm muscles and improving your grip, while also engaging your shoulder and chest muscles.
Behind The Back Bar Stretch
Place a straight bar into the crease of your elbows, positioning it behind your back. To do this, bend your arms at the elbows and allow the bar to rest securely in the elbow creases. Once the bar is in place, bring your arms closer together behind your back, which will naturally cause the bar to be pulled in towards your body. This exercise helps in stretching the shoulders and upper back, and also works on improving the flexibility of your arms. Ensure to perform this movement gently and within a comfortable range to avoid any strain.
Triangle Pose
Triangle Pose (Trikonasana) offers significant benefits for those with lymphedema by improving circulation and aiding in swelling reduction. Starting with feet wide apart, turn one foot out and the other slightly in, extending arms parallel to the floor. Lean to one side, reaching one hand down to the ankle, shin, or floor, and the other up, maintaining a straight line with the arms. This pose encourages better blood and lymph flow, crucial for lymphedema management. Hold for several breaths before switching sides, adjusting the pose as needed for comfort and safety.
Overhead Bar Stretch
For the Overhead Bar Stretch, beneficial for lymphedema management, you can either stand or sit. Hold a bar, such as a cane or umbrella, with both hands, wider than shoulder-width apart, and raise it overhead. Gently push your arms back to stretch the shoulders and chest, key areas for promoting lymphatic drainage. Maintain this position for 15 to 30 seconds, focusing on deep breaths to facilitate lymph flow, then relax and repeat. This stretch aids in reducing swelling and enhancing flexibility in the upper body, adaptable to comfort levels to prevent strain.
Chest Wall Stretch
To perform a beneficial stretch for lymphedema and promoting lymphatic drainage, stand facing a corner of a room with enough space to lean forward. Extend your arms and place one on each wall at shoulder height, palms flat against the surfaces. Gently lean your body into the corner, distributing your weight forward to deepen the stretch across your chest, shoulders, and back of your arms. Keep your head and neck in a neutral position, aligned with your spine. Hold this position for 30 seconds, breathing normally. This stretch not only helps in improving posture and relieving tension in the upper body but is also excellent for enhancing lymphatic drainage and managing lymphedema symptoms.
Posture
In lymphedema management, maintaining proper posture is crucial. With poor posture, the shoulders tend to roll forward, which can exacerbate lymphedema symptoms by impeding lymphatic flow and circulation. On the other hand, good posture involves rolling the shoulders back, which not only aids in alleviating lymphedema symptoms but also promotes better overall body alignment. This shoulder positioning helps in opening up the chest area, facilitating improved lymphatic drainage, and reducing the risk of fluid accumulation. It's essential to be mindful of maintaining this healthier shoulder posture throughout the day for optimal lymphedema management.
