Total Gym Blog Series: Reclaim Your Wellness In The Holidays
Part 2: Activate and renew movement with lymphatic stimulation
Maria Sollon, MS, CSCS, PES
The holidays can leave us feeling drained, bloated and sluggish, but your body has an incredible system designed to help you feel lighter, more energized and balanced.
In Part 1, we focused on how movement supports digestion and detoxification. If you missed it, don’t worry! Click here to learn and get the full scoop.
Now, we shift gears to address the oft-neglected lymphatic system, a key factor in the health of your immune and circulatory systems. You may be more familiar with the circulatory system, which pumps blood to the heart. The lymphatic system is unique in that it relies on movement to circulate fluids, eliminate toxins, and support overall wellness. By stimulating your lymphatic system, you can help reduce inflammation, boost energy and feel lighter, just in time for the busy season ahead!
Why the lymphatic system matters during the holidays
The lymphatic system plays a vital role in immune function, removing toxins and maintaining fluid balance in the body. During the holidays, foods like salty snacks, alcohol and prolonged sitting can cause water retention and inflammation, which can overwhelm the lymphatic system. The good news is that with the right moves, you can stimulate lymphatic flow to help clear excess fluids, reduce bloating and support your body’s natural detoxification process.
Total Lymphatic Rejuvenation in the Gym: 5-Move Series for Enhanced Circulation
This short Total Gym workout incorporates light movements to encourage lymphatic flow. These moves will leave you feeling refreshed and ready for the holiday season.
Training instructions:
- Perform each exercise for 10-15 repetitions.
- Focus on fluidity and form for the effective activation of the lymphatic flow.
- Complete 1-3 roundsbased on your time and comfort level.
- Set it up Full tilt fitness as needed to increase challenge and effectiveness.
- Repeat this workout regularly to support lymphatic drainage and improve circulation.
- Incorporate the digestive exercises from Part 1 for a complete “feel good” workout.
Set up: Moderate Incline, Squat Stance Attached
GB = Sliding Table
- Light Jog Crunch
- Benefits: This movement stimulates circulation throughout the body while simultaneously engaging the core, helping promote digestion and energy flow.
- How: Start seated in the plank with your feet hip-width apart in the Squat Stand. Start with a gentle squat hop, then progress to a light jogging motion. Once you have the rhythm, add an oblique crunch, lifting the torso toward the bent knee. Focus on landing light through your legs and engage your core through each movement.
- Circular occupations
- Benefits: This dynamic movement activates the lower body while promoting joint mobility and lymphatic circulation, especially in the hips and legs.
- How: Lie on GB with feet hip-width apart in Squat Stand. Perform a squat, then as you begin to push outward, simultaneously externally rotate the legs in a small circular motion by rotating your heels. Continue this squat and circular motion as you focus on your breathing pattern. Repeat in the opposite direction.
3. Interchangeable Seated Calf Pumps
- Benefits: This movement supports lymphatic drainage in the lower body by activating the calf muscles, which act as a “pump” for the lymphatic fluid.
- How: Sit in the Gliding Board with your toes placed at the bottom of the Squat Stand. One leg is straight, the other is bent. Alternate calf stretches “pump” by allowing one heel to bend and drop below the Squat Stand, then switching legs to activate the calf muscles. Keep the movement controlled while focusing on the pump action.
Level adjustment and cable attachment (low-medium based on current power)
- Arm Circles + Bridge Lifts
- Benefits: These gentle circles activate the lymph nodes in the armpits, encouraging lymphatic flow and supporting detoxification, while the bridge raise engages the core and glutes.
- How: Step away from the vertical column with the cables in each hand. Lie on the GB with arms extended out from the chest, knees bent and feet placed on the GB. Perform arm circles of any size (small or large) while simultaneously raising and lowering your hips into a bridge. Perform arm circles in both directions.
- Declining Arm Raises (or Incline Arm Raises)
- Benefits: It strengthens the shoulders and activates the lymph nodes in the upper body, supporting lymphatic flow and overall circulation.
- How: (Rejection position) Sit on top of the GB facing the vertical column with cables in each hand. Lie on your back with your arms straight out from your chest. Slowly lower your hands to your hips and raise them back to the starting position. Incorporate different angles of hand raises. For an added challenge, lift the hips into a bridge as the arms come down to the GB.
- Modified version: (Inclination Position) For those who don’t like being inverted (head below heart), try the same exercise from the prone position (head toward vertical column, feet toward base.) Add the bridge lift for an additional challenge.
Holiday Wellness Tips to Boost Lymphatic Health
- Embed Gentle Movement Daily: A light walk or gentle stretching each day will keep your lymphatic system flowing.
- Add dry brushing to your routine: Brushing your skin in circular motions with a soft brush can encourage lymph flow and improve skin tone.
- Hydrated with warm water and lemon: This simple drink can stimulate the lymphatic system and support digestion.
By incorporating these targeted exercises and mindful wellness strategies, you give your body the tools to navigate the pleasures of vacation with greater ease and resilience. This season, take a balanced approach to wellness that allows you to fully enjoy the holidays while feeling light and energized. With a combination of digestive support and lymphatic activation, you’ll not only feel good from the inside out, but you’ll have the energy to take on all that the holidays bring with strength and vitality.
I wish you a lively and balanced holiday season,
Mary
@GROOVYSWEAT
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