Exciting times ahead…for more health results in less time!
In my last blog (click here), I explained what your lymphatic system actually does, and why you may notice more puffiness, heaviness and fluid changes during perimenopause and menopause!
But there’s another question I think is even more important:
What can you do to support your lymphatic system between treatments?
This is exactly why I am combine lymphatic drainage with Pilates for our BRAND NEW ONLINE SERIES!
Your Body Is Designed to Move Lymph
Unlike your cardiovascular system, your lymphatic system doesn’t have one central pump like the heart.
Lymphatic vessels have their own ability to contract, but breathing, movement and surrounding muscle contractions also help lymph travel through the body.
Which means supporting your lymphatic system isn’t just something that happens on a massage table.
It happens when you move.
Start With Your Breath
If you’ve done Pilates with me, you’ll know I’m slightly obsessed with breathing ~ and there’s good reason for it.
Your diaphragm moves downwards as you inhale and upwards as you exhale, changing pressure within your chest and abdomen.
These pressure changes help support the movement of lymph towards the central circulation.
Try it now.
Place your hands around your lower ribs. As you breathe in, allow your ribs to expand sideways and backwards rather than lifting your shoulders.
Slowly breathe out and let everything soften.
Five slow breaths. That’s it.
This is one reason breathing features so heavily in both my Pilates and lymphatic work.
Then WE CLEAR THE MAJOR SITES for lymph and excess fluid to drain towards!
Then muscle contractions also provide an external pumping action around lymphatic and blood vessels.
For example….think about your calves.
If you’ve ever noticed puffy ankles after a flight, long car journey or day sitting at your desk, you’ve experienced what happens when those muscles aren’t moving very much.
Something as simple as walking, ankle pumps or heel raises gets them contracting again.
And this is where strength becomes particularly relevant after 40.
We naturally lose muscle as we age unless we actively work to maintain it, with changes becoming particularly important around and after menopause.
So I don’t want women endlessly stretching because they feel stiff.
I want us moving, PUMPING, AND getting stronger.
My Favourite Lymph-Supporting Pilates Moves
There isn’t a magic exercise that “drains your lymph”.
Instead, I choose movements that combine breathing, mobility and muscle contraction.
Try:
360° breathing – encourages diaphragmatic movement.
Heel raises – gets the calf muscle pump working.
Shoulder bridges – activates the glutes, hamstrings and legs.
Cat-Cow – combines spinal movement with breathing.
Walking – with a good arm swing! – Regular whole-body movement is incredibly valuable.
AND MY FAV….Lymph Openers – like the video above!!
Why This Matters During Perimenopause
Midlife can create something of a perfect storm.
Poorer sleep. More stress. Changing body composition. Loss of muscle. Joint stiffness. Long hours sitting at work. Less time for yourself.
When you’re tired and achy, it’s understandable to move less.
But I’d rather you did ten minutes regularly than an hour occasionally.
Five deep breaths when you wake up.
Ten minutes of Pilates between meetings.
Small, repeatable habits matter.
Why I’M NOT JUST going to Massage your lymph….Pilates plays a huge role!!
A lymphatic drainage treatment can provide valuable hands-on support when it’s appropriate.
Treatment is support. Movement is what you can take home.
And that’s exactly what we’ll be exploring inside The Vitality Method Online Pilates Studio very soon!!
I’ve created short, practical Pilates sessions specifically around lymphatic health in midlife ~ with the backdrop of Greece behind me!
No longer do you have to wake up feeling puffy and stiff, after you’ve been sitting too long, or when your whole body simply needs to move.
No hour-long workouts.
No extreme “detoxes”.
Just intelligent movement you can actually fit into your life.
Already an online member? Your new programme will appear inside your studio soon!!
Want to join us? You can find out more about The Vitality Method Online Pilates Studio here:
The Vitality Method — Become a Member
Because the goal isn’t just to feel better when you leave my treatment room.
It’s to give you the tools to help your body feel and function better every day.