The 5-Minute Lymph Drainage Routine
The 5-Minute
Lymph Drainage Routine.
A printable 1-pager. Pair it with the plate or do it on the floor — either way, your lymph will thank you.
Why this routine works.
Your lymph system has no pump. It moves when you move — through breath, gentle bouncing, and posture changes. This sequence stacks all three. Five minutes a day moves more fluid than most people move in a week.
Warm-Up
Stand tall (on the plate if you have one). Hands on chest. Five slow, deep diaphragmatic breaths — in through the nose for 4, hold for 2, out through the mouth for 6. This primes the thoracic duct, your body's main lymph highway.
Ankle Pumps
Soft, rhythmic bouncing — just enough that your heels barely leave the ground. Alternate calves or pump together. The calf is your lymph's second heart. Keep it light and continuous.
Squat Pulses
Slow quarter-squats, hands on hips, knees tracking over toes. Don't go deep — we're moving fluid, not building strength. Steady cadence, breath relaxed.
Chest Openers
Arms wide, eyes up, chest open. Sweep arms in slow circles forward then backward. This opens the supraclavicular nodes — major lymph drainage points right above your collarbone.
Forward Fold
Hinge at the hips. Let your head hang heavy. Bend knees as much as you need. Stay here. Inversion + gravity = drainage. Don't bounce, just breathe.
Cool-Down
Slowly roll up. Hands at heart center. Five more deep breaths, eyes closed. You're done. That's it.
Want to keep this?
Cmd+P (Mac) or Ctrl+P (Windows) — prints clean on one page.
— Maks & the Lymphora team