I keep seeing posts on social media about our fascia being tight and our lymph nodes being blocked.
And, being the alternative therapy junkie I am, I'm always curious what to do and how to "fix" the issue. But the creators posting this content all seem to do the same thing.
They hook you with a problem, and then, if you want the routine, you have to comment a certain word so they can send it to your inbox. If you're like me, you don't want total strangers in your inbox trying to sell you something 30 minutes after giving you the tips "for free."
So, here's a routine I found. Perform each movement for 60 seconds. Try working it into your morning routine.
1. Gentle Heel Bounces
Stand with your feet hip-width apart. Keep your toes glued to the floor. Gently bounce your heels up and down, letting your knees stay loose and allowing your whole body to lightly shake.
2. Dead Arm Swings
Stand with your feet wide and relaxed. Twist your torso from left to right, letting your arms hang loose. Allow them to naturally swing and lightly tap your back and stomach as you twist.
3. Body Waves
Stand with a slight bend in your knees. Tuck your chin toward your chest and slowly roll your spine down toward the floor. Then slowly roll back up, one vertebra at a time. Think of it like doing a toe touch and slowly stacking your spine back into an upright position.
4. Side-to-Side Toe Lifts
Shift your weight from your left foot to your right foot. As you settle onto one foot, flex the opposite ankle so your toes point toward the ceiling while your heel stays on the ground.
5. Wide Plié Squats (Horse Stance)
Take a wide stance with your toes pointed outward. Lower into a shallow squat and perform small, gentle pulses. Keep the movement light and controlled.
6. Arm Swings with Calf Raises
Swing both arms forward and overhead while pressing up onto the balls of your feet. As your arms swing back down behind you, lower your heels to the floor.
7. March Slaps
March in place, lifting one knee toward your chest at a time. As each knee comes up, gently slap or tap your thigh. Alternate sides until the minute is up.
That's it.
Now, I'm not guaranteeing these exercises will fix your fascia, if you even have a fascia problem. And I'm definitely not promising they'll "unclog" your lymph nodes.
But I can guarantee one thing... I won't be in your inbox trying to sell you anything
So give these exercises a try and see what you think.
P.S. I really don't think you can go wrong when it comes to moving your body. Even if you don't get the results you're hoping for, appreciate the fact that you're moving. That's pretty magical all by itself.
P.S.S. Here is a free version to print and place somewhere you will see it. Hold yourself accountable.
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