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Reclaim Your Wellness During the Holidays Part 2

Total Gym Blog Series: Reclaim Your Wellness During the Holidays

Part 2: Energize and Refresh with Lymphatic-Boosting Movement

Maria Sollon, MS, CSCS, PES

The holidays can leave us feeling drained, bloated, and sluggish, but your body has an incredible system designed to help you feel lighter, more energized, and balanced.

In Part 1, we focused on how movement supports digestion and detoxification. If you missed it, don’t worry!  Click here to catch up and get the full scoop.

Now, we’re shifting gears to address the often-overlooked lymphatic system, a key player in your immune and circulatory health. You may be more familiar of the circulatory system, which pumps blood to the heart.  The lymphatic system is unique as it relies on movement to circulate fluids, flush out toxins, and support overall wellness. By stimulating your lymphatic system, you can help reduce inflammation, boost energy, and feel lighter, just in time for the busy season ahead!

Why the Lymphatic System Matters During the Holidays

The lymphatic system plays a vital role in immune function, toxin removal, and maintaining fluid balance in the body. During the holidays, indulgent foods like salty snacks, alcohol, and long periods of sitting, can cause water retention and inflammation, which may overwhelm the lymphatic system. The good news is that with the right movements, you can stimulate lymphatic flow to help clear excess fluids, reduce bloating, and support your body’s natural detox process.

Total Gym Lymphatic Reset: A 5-Move Series for Enhanced Circulation

This short Total Gym workout incorporates light movement to encourage lymphatic flow. These moves will leave you feeling refreshed and ready for the holiday season.

Workout Directions:

  • Perform each exercise for 10-15 reps.
  • Focus on fluidity and form to activate lymph flow effectively.
  • Complete 1-3 rounds, based on your time and comfort level.
  • Adjust the Total Gym incline as needed to increase challenge and effectiveness.
  • Repeat this workout regularly to support lymphatic drainage and improve circulation.
  • Incorporate the digestive exercises from Part-1 for a complete “feel good” workout.

Set Up: Medium Incline, Squat Stand Attached

GB = Glide Board

  1. Light Jog Crunch
  • Benefits: This movement stimulates circulation throughout the body while engaging the core, helping to promote digestion and energy flow.
  • How: Start seated on the glide board, with your feet hip distance on the Squat Stand. Start with a gentle squat hop, then progress to a light jogging motion. Once you have the rhythm, add an oblique crunch, lift torso towards the bent knee. Focus on landing light through your feet and engage your core with each movement.
  1. Circular Squats
  • Benefits: This dynamic move activates the lower body while promoting joint mobility and lymphatic circulation, especially in the hips and legs.
  • How: Lie on the GB with feet placed hip-width distance apart on the Squat Stand. Perform a squat, then as you begin to press out into extension, simultaneously externally rotate the legs in a small circular motion by pivoting on your heels. Continue this squat and circular motion as you focus on the breath pattern. Repeat in the opposite direction.

3. Alternating Seated Calf Pumps

  • Benefits: This movement supports lymphatic drainage in the lower body by activating calf muscles, which act as a “pump” for lymph fluid.
  • How: Sit on the glide board with toes placed at the bottom of the Squat Stand. One leg is extended, the other is bent. Alternate calf stretches “pumps” by allowing one heel to flex and drop under the Squat Stand and then switching legs to activate the calf muscles. Keep the motion controlled while focusing on the pump action.

Adjust Level & Attach Cables (Low-Medium based on current strength)

  1.  Arm Circles + Bridge Lifts
  • Benefits: These gentle circles activate lymph nodes in the armpits, encouraging lymphatic flow and supporting detox, while the bridge lift engages the core and glutes.
  • How: Face away from the vertical column with the cables in each hand. Lie on the GB with the arms extended out from the chest, knees bent, and feet placed on the GB.  Perform any size arm circles (small or large), while simultaneously lifting and lowering your hips into a bridge. Perform the arm circles in both directions.
  1. Decline Arm Raises (Or Incline Arm Raises)
  • Benefits: Strengthens the shoulders and activates lymph nodes in the upper body, supporting lymph flow and overall circulation.
  • How: (Decline Position) Sit at the top of the GB facing the vertical column with the cables in each hand. Lie onto your back with the arms extended straight from the chest. Slowly lower your arms down towards hips and raise them back to starting position.  Incorporate different angles of the arm raises.  For an added challenge, lift the hips into a bridge as the arms lower towards the GB.
  • Modified Version: (Incline Position) For those who do not like to be inverted (head below heart), try the same exercise from the inclined position (head towards the vertical column, feet toward the base.) Add the bridge lift for an added challenge.

Holiday Wellness Tips for Boosting Lymphatic Health

  • Incorporate Gentle Movement Daily: A light walk or gentle stretching session each day will keep your lymphatic system flowing.
  • Add Dry Brushing to Your Routine: Brushing your skin in circular motions with a soft brush can encourage lymph flow and improve skin tone.
  • Hydrated with Warm Water and Lemon: This simple beverage can stimulate the lymphatic system and support digestion.

By incorporating these targeted exercises and mindful wellness strategies, you’re giving your body the tools to navigate holiday indulgences with greater ease and resilience. This season, adopt a balanced approach to wellness that allows you to fully enjoy the festivities while feeling light and energized. With a combination of digestive support and lymphatic activation, you’ll not only feel good from the inside out, but you will have the energy to take on everything the holidays bring with strength and vitality.

Wishing you a vibrant and balanced holiday season,

Maria

@GROOVYSWEAT  

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