TIPS FROM A TRAINER |
6 MOVEMENTS TO PROMOTE LYMPHATIC HEALTH
We talked with Woodside Personal Trainer, Taylor Deeds to bring you a great warm up or cool down routine that also stimulates lymph movement in the body. With a focus on your breath through each movement this is a quick way to get your lymphatic system moving and the perfect addition to any wellness routine. Try these six movements next time you are at the Club — no equipment required.
SHOULDER EXTERNAL ROTATIONS
Start off by sitting or standing in a comfortable position. Inhale to prepare movement and place bent elbows at the ribcage. Exhale and externally rotate your arms, guiding your thumbs back, creating a little connection in the middle back and opening of the chest. Repeat 10 times.
ANKLE PUMPS
Lie on your back with your legs and arms flat on the ground. Lift up one leg and while you inhale and flex the ankle and while you exhale extend the ankle. Repeat 10 times, flexing and pointing the toe then switch to the other side.
BENT KNEE FALLOUTS
Start by laying on your back with your knees bent and feet flat on the floor. Slowly lower your knees letting them gently fall open towards the floor. Slowly bring them back together and allow them to meet in the center. Repeat 5 times. You can also do one knee at a time if that is more comfortable.
NECK ROTATIONS
Start off seated or standing in a comfortable position. Inhale as you slowly turn your head to the right for a count of five and pause for one second. Exhale, bringing your head back to center for a count of five. Repeat on the left side. Repeat this movement five times on each side.
SIDE LYING TWIST
Start by laying on your side with your arms reached forward. Inhale to prepare and then exhale while reaching the top arm up and over the body. Try and expand the front of the body as you reach your top arm away from your trunk. Bring your arm back down and repeat 5 times on each side.
HIP ABDUCTIONS
Lie on your back with your arms alongside your body and your legs stretched out straight in front of you. Exhale and slide your right leg along the floor away from your body. Inhale while bringing your leg back to center then switch to the other side. Repeat five times on each leg. Note: This movement should focus more on control rather than how far out you can move your leg.
Woodside is open Monday – Friday 5AM – 10PM and Saturday – Sunday 7AM – 7PM. Not a member? Schedule your tour today. Interested in Personal Training at Woodside? Click here to learn more.
