lymphatic drainage has attracted growing interest, with searches for the topic in the United States reportedly rising 60% year over year and related TikTok videos receiving more than 79 million views. Massage and other techniques, such as dry brushing, are commonly used to address water retention, puffiness and inflammation by encouraging the movement of excess fluid.
Rebecca Faria, a Beverly Hills specialist in Brazilian lymphatic drainage, has shared several exercises that can be done at home without equipment. Her massage approach uses rhythmic pressure and long strokes; the movements below are simpler options intended to stimulate the lymphatic system.
For knee hugs, lie down, sit or stand, draw one knee toward your chest and hold it for 20 seconds before switching sides. The stretch may also help ease back tension. For a butterfly stretch, lie on your back, bring the soles of your feet together and let your knees fall outward.
Faria also recommends flutter kicks: while lying down, keep your legs straight, lift one as you lower the other, and repeat 20 times. For leg circles, lie on your back, keep one leg on the floor and circle the other 20 times, then switch legs. Table-top bicycle legs involve straightening one leg at a time from a tabletop position, for 20 repetitions.
To try side leg circles, lie on one side with your legs relatively straight and circle the upper leg 20 times, then repeat on the other side. The final movement is a standing heel raise: with your feet flat on the floor, lift onto your toes and raise your heels 20 times.
Sources: Vogue.