Improvement of lymph flow that you can do
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It is information about Improvement of lymph flow that you can do.
To improve lymph flow
It is exactly the concept of oriental medicine.
Move the whole body muscle firmly, extend and contract, resulting in active lymphatic and blood flow. Lymph node cleansing action, lymphocyte immune function is performed smoothly.
It is possible to promote the flow of lymph even by yourself by the following exercise.Please see below ❶ ～ ⓬.
Here, we will introduce exercise to stimulate lymphatic flow of "inguinal part=groin" · "lower body" by stimulating "quadriceps muscle", "adductor" and "gastrocnemius muscle" by exercises you can do.
❶ ① Open your legs wide and stand straight ~② Turn your toes outward and drop your back.~③ With your hips lowered, give the heel. Keep in this state for about 10 seconds.
Stimulated "quadriceps muscle", "adductor" and "gastrocnemius" with the exercise of ① to ③, resulting in lymph flow of "inguinal part=groin" · "lower body" actively.
❷ ① Stretch your back straight and stand straight, put your hands on your waist and open your shoulder and chest ~ ② Step on one leg forward until your knee is at right angle
Stimulated "Spinal column erector" · "Lumbar rectangular muscle" · "Gladius muscle" · quadriceps femoris "·" Hamstrings "· gastrocnemius muscle"
with the exercise of ① to ②, resulting in lymph flow of "inguinal part=groin" · "Leg”・”waist" actively.
❸ ① Take your knees and extend the spine. Stand down on your knees and stand on your toes. ~ ② Raise your arm and bend the upper body back. Grasp the heel with a hand not raised, keep it for 10 seconds.
Stimulated "Major pectoral muscle", "rectus abdominal muscle", "quadriceps femoris" with the exercise of ① to ②, resulting in lymph flow of "inguinal part=groin" · "Aside”・”stomach”・”thigh" actively.
❹ ① Put the cushion in between the knees ~ ② Tighten the cushion firmly, tighten the hole of the buttocks, put the force in the inner thigh, and pinch it. Keep 10 seconds.
Stimulated ”Back of the gluteus major muscle”・”lower rectus abdominus”・”pelvic floor muscle”・”sphincter of the urethra”・”adductor muscle” with the exercise of ① to ②, resulting in lymph flow of "inguinal part=groin" · ”stomach”・”thigh" actively.
❺ ① Lie down and support the body with the hands on the floor side. Bend one leg, hold the toe of the foot with the other hand, and bend the knee. ~ ② Pull the toes and pull the knees back. Keep 10 seconds.
Stimulated ”Quadriceps muscle” with the exercise of ① to ②, resulting in lymph flow of "inguinal part=groin" · ”Thighs”.
❻ ① Shake the legs greatly inward from the base with the hip joint around and keep for 10 seconds. ~ ② Shake the legs outward around the hip joint and keep it for 10 seconds. Do also on the other side.
Stimulated ”Adductor muscle” ・”gluteus medius muscle”with the exercise of ① to ②, resulting in lymph flow of "inguinal part=groin"
❼ ① Sit by bending the knee of one leg. Hold the heel of the bent leg close to the crotch and hold the thumb of the extended leg with the hand. ~ ② Defeat the upper body and extend the flank (Elementary pose). ~ ③ Tilt the upper body sideways and grasp the thumb of the foot with both hands (advanced pose).
Stimulated ”Outer oblique muscle” ・” inner oblique oblique muscle”with the exercise of ① to ③, resulting in lymph flow of "inguinal part=groin"・”underarm” actively.
❽ ① Lie down and give one leg up. ~ ② And You will give another leg up. Keep 10 seconds.
Stimulated ”gluteus maximus muscle”・”Spinal column erector ”with the exercise of ① to ②, resulting in lymph flow of "inguinal part=groin"・”Ass from the back” actively.
❾ ① Pull one leg forward from the knees. The back foot is tiptoe. ~ ② Lift both hands and move the upper body to the back. Keep 15 seconds (Beginner pose). ~ ③ The line of sight is obliquely upward. I put my chest up and raised my head further behind (a senior pose).
Stimulated ”Great pectoral muscle ”・”quadriceps muscle”with the exercise of ① to ②, resulting in lymph flow of "inguinal part=groin"・”Aside” ・”thoracic duct”actively.
❿ ① Turn the knees and distract your chest. ~ ② Extend the stomach and groin area. With the heel on the same side as the hand, hold the other hand to the limit and keep it for 10 seconds. Then the other side.
Stimulated ”Rectus abdominis”with the exercise of ① to ②, resulting in lymph flow of "inguinal part=groin"・”stomach”actively.
⓫ ① Become four-tiered. Open hands and feet about shoulder width. ~ ② Raise the right hand and the left foot at the same time. Hands and feet are at the same height. Keep 10 seconds. Then the other side.
Stimulated ”Spinal column erector”・”gluteus maximus”・”hamstrings” with the exercise of ① to ②, resulting in lymph flow of "inguinal part=groin"・”Under armpit”・”back from waist”・”thigh”actively.
⓬ ① Sit on the chair, lift both feet, cross the ankles, put the force on the upper leg and the lower foot on the upper. Both feet alternately.
Stimulated ”Quadriceps muscle” with the exercise of ①, resulting in lymph flow of "inguinal part=groin"・”Thigh”actively.
⓭ ① Apply one knee to the floor and stand the other leg. Put your backs on your knees with your hands on your back and drop your back. Extend the inguinal part from the thigh.
Stimulated ”Quadriceps muscle” with the exercise of ①, resulting in lymph flow of "inguinal part=groin"・”Thigh”actively.